Melatonin gummies: A sweet dream or a false promise?

Mangaluru

Turning to melatonin gummies on sleepless nights? Before reaching for these flavoured sleep aids, it's important to understand what they are and how they work. Melatonin gummies are chewable supplements available at pharmacies that contain melatonin, the hormone responsible for regulating the body's sleep-wake cycle. They are commonly used to relieve jet lag, insomnia, and temporary sleep disturbances, though experts caution against long-term reliance. "Melatonin gummies have become increasingly popular among people who struggle to fall asleep, but they should not be considered a long-term solution”, said Shalini Arvind, Chief Dietitian at Fortis Hospital, Bannerghatta Road, Bengaluru.

According to her, short-term use of melatonin may be beneficial in certain situations, such as adjusting to a new time zone or coping with temporary sleep disruptions. What are the risks? However, Dr Arvind cautioned against taking melatonin gummies regularly without medical supervision. "Routine use without medical advice is not recommended, as some individuals may experience side effects, including daytime drowsiness, headaches, dizziness, nausea, or vivid dreams", she said.

Although melatonin gummies are generally considered safe for short-term support for sleep disturbances, they may carry certain risks, including potential side effects, inconsistent dosages, and concerns about product purity. The lack of stringent regulation and standardisation in some products can result in inaccurate labelling, variations in melatonin content, and the presence of additional ingredients, which may pose health risks to consumers. Moreover, prolonged or inappropriate use could potentially interfere with the body's natural production of melatonin and may lead to psychological dependence.

Given these concerns, the manufacturing, labelling, and distribution of melatonin gummies should be subject to stricter regulatory oversight to ensure their safety, quality, and efficacy before they are made widely available to consumers. Natural alternatives “It’s not a sleep solution, just a supplement that, to some extent, can trigger sleep, but there is no evaluated document”, said Chitra BK, Chief of Dietetics at KIMS Hospitals, Electronic City, Bengaluru, adding that there is no documented evidence proving the accuracy of the labelling of these gummies.

She further stated that melatonin gummies may not be suitable for individuals with certain allergies. As an alternative, she recommended chamomile-infused water with lemon and honey, which is safe for all age groups, particularly children and the elderly. Dr Arvind advises individuals experiencing sleep problems to identify the root cause and seek medical treatment, rather than relying on temporary solutions, particularly if sleep problems persist over an extended period. “It is important to focus on good sleep habits like avoiding heavy dinners, avoiding caffeine post 5 PM, avoiding late-night workouts, avoiding screens at least half an hour before bedtime, reading comforting books outside the bed, dimming the light and listening to music”, she said.