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sleep gummies in a glass jar

What are sleep gummies? And can they really help you sleep?

14 Jun 2022 • 3 min read

Gummies that can help you sleep: Sweet!

But hold on a second. What are sleep gummies? What are they made of? And do they actually work? Find the answers and more delicious sleep gummy info here.

What are sleep gummies?

Sleep gummies are a tasty and convenient potential sleep aid for tablet and capsule-haters everywhere.

There are many vitamins, minerals, and natural extracts that are associated with better sleep.

They first came to be as ‘herbal remedies’ in drinks and powders, which inevitably evolved into the tablets, capsules, and now great-tasting sleep gummies we have today.

Gummy vitamins are no new thing and have been around for a while to help ‘trick’ little ones into taking their supplements. Now they’ve also hit the adult market in a big way – and we, for one, are thrilled about it!

Why should you take tablet supplements that can be hard to swallow or taste funny if there is an alternative?

Sleep gummies have stepped on in to give you a tasty way to enjoy nutrients and extracts that could help you get a good night’s sleep.

What are sleep gummies made of?

Here are 7 of the most popular ingredients you will find in sleep gummies, how they work, and why they could help you sleep.

1. 5-HTP

Sleep gummies with 5-HTP could help you be more in the mood for sleep

5-HTP is what serotonin is made of. Our bodies produce 5-HTP from foods we consume that contain an amino acid called tryptophan.

5-HTP then gets transformed into serotonin – a very important neurotransmitter that helps us regulate our mood.

Serotonin can help calm anxious thoughts, which can hit particularly hard when you’re trying to sleep.

This neurotransmitter also helps the body regulate a sleep hormone called melatonin.1 

Making sure you have enough 5-HTP could help you to improve the quality of your sleep and help you get more hours of ZZZ too.2

2. Griffonia seed

Sleep gummies with griffonia seed contain 5-HTP – read above!

5-HTP supplements are produced from the seeds of a plant called Griffonia simplicfolia, so you may see this in sleep gummies rather than 5-HTP. It’s usually the same thing.

3. Vitamin B6

Sleep gummies with vitamin B6 could help support natural melatonin production

Vitamin B6 has lots of important jobs in the body, one of them being converting the amino acid tryptophan into serotonin.

As we discussed above in the 5-HTP section, serotonin can help the body produce the sleep hormone melatonin and ease some anxiety symptoms, which could both contribute to a good night’s sleep.3,4 

One study by the University of Adelaide in 2018 found that there could be a link between vitamin B6 and better sleep. Participants who took a vitamin B6 supplement before bed reported feeling more refreshed on waking after having enjoyed better quality sleep the night before.5

4. L-Theanine

Sleep gummies containing L-Theanine could help you relax ready for sleep

L-Theanine is an amino acid that was found in tea leaves by Japanese scientists in 19496. It has been seen to promote relaxation, and therefore could help to promote sleep by7:

  • Helping the brain make neurotransmitters that help calm the brain, g. serotonin, dopamine and GABA (gamma aminobutyric acid).
  • Helping reduce chemicals linked to anxiety and stress
  • Helping trigger alpha-waves that help with relaxation, creativity and focus, allowing you to be alert yet relaxed throughout the day

One study on healthy adults with stress-related symptoms and cognitive functions and the administration of L-Theanine in 2019 suggests that it could have a positive effect on people’s sleep.

Participants were given Pittsburgh Sleep Quality Index (PSQI) before and after taking L-Theanine or placebo pills.

Those who were given the L-Theanine tablets had reduced scores for sleep latency, sleep disturbance and how often sleep medication was used, compared to the group who had a placebo.8

5. Chamomile

Sleep gummies with chamomile could help you feel sleepy

Chamomile tea is renowned for its calming nature, and it has some scientific backing.

Chamomile contains apigenin – an antioxidant that attaches itself to receptors in the brain and could help your brain transition into sleep mode. 9

6. Lavender

Sleep gummies with lavender could improve your sleep quality

If you ask a person to think of a natural remedy for sleep, chances are they are going to think of lavender.

Known as one of the best sleep aids, lavender essential oil is spritzed onto pillows and inhaled nightly by some people who struggle to sleep.

It turns out consuming lavender could also help you sleep! One study in which participants took lavender oil orally found that it significantly improved sleep duration and quality, as well as generally improved mental health.10

7. Lemon balm

Sleep gummies with lemon balm could help you get in the mood for sleep

Lemon balm is closely related to the mint family and smells like lemon – surprisingly! It has been shown to support cognitive function and mental health as it contains rosmarinic acid.

This antioxidant helps to increase the number of neurotransmitters available in the brain – the chemicals responsible for signaling around the body.11

Feeling relaxed plays a big part in falling asleep at night, so it could help you in that respect.

One study also showed that when participants took lemon balm for 15 days showed a 43% reduction in insomnia symptoms.12 

Do sleep gummies = better sleep?

They could do! If you choose one with high-quality and research-backed ingredients, they can work the same as any other sleep supplement.

Are sleeping gummies bad for you?

There’s no real difference between most sleep gummies and other sleep supplements, like tablets, except you chew these ones!

Watch out for added sugar and any other nasties that some manufacturers might throw into the mix though, because they could counteract all the good of the sleep-promoting ingredients.

How long does it take for sleep gummies to work?

Like with most supplements, it usually takes a bit of time for sleep gummies to ‘kick in’ and your body to respond positively to them.

If sleep gummies have ingredients that react quickly in the body and cause drowsiness, the manufacturer will probably recommend that you take them in the evenings or just before bed.

However, in most cases sleep gummies will contain ingredients that work all throughout the day to make your body better at producing all the hormones, neurotransmitters, and other key players for good sleep.

So, it’s a process of re-nourishing your body and allowing bodily processes related to sleep run smoother, rather than ‘knocking you out cold’ every night. In this case, it shouldn’t matter at what time of day you take them.

What are the best sleep gummies?

We love Starpowa’s offering and here's why!

Starpowa Snooze Vitamin Black Cherry Flavoured Gummies

Formulated to help people get the restful night’s sleep that they deserve, Starpowa sleep gummies have a juicy black cherry flavour and contain some of the best ingredients to help you sleep, including:

  • Chamomile
  • 5-HTP
  • L-Theanine
  • Lavender
  • Lemon balm leaf
  • Asparagus racemosus
  • Griffonia seed
  • Montmorency cherry
  • Vitamin B6

Here’s what some customer’s think:

Works for me - 5/5 stars - Simplex

‘Very impressed with the product, helps me sleep and wake up rested. I have also recommended to some of my friends.’

Delicious and helpful - 5/5 stars - Annonymous

‘These dummies are certainly delicious and seem to have helped my sleep pattern. I feel as if I sleep for longer spells since I started taking a gummy at bedtime each night.’

100% work for me - 5/5 stars - DontHulkTheHogan

‘Very happy with this purchase, had used some more expensive supplements to help with sleep so was really impressed that these worked just as well for half the price. Slept like a log the past two nights and woke up feeling fresh.’

What's stopping you sleeping?

Trouble sleeping? A poor night’s sleep impacts us all at some point in our lives but there are things we can do to improve the quality of our sleep. In this episode we discuss:

  • The importance of sleep on your health and wellbeing
  • Tips on how to get into a sleep rhythm.
  • Changes you can make to ensure you get a better night's sleep.

Please speak to your GP if you are struggling to sleep and feel that it is negatively impacting your life.

Last updated: 14 June 2022


Donia Hilal



Joined Holland & Barrett: January 2018

Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition

Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018.

Donia has over 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.

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