Melatonin Gummy Dosage and How Long They Take To Work

Whether you’re new to melatonin or are a veteran where this supplement is concerned, you may be wondering, “How many melatonin gummies should I take?”. Melatonin is a hormone that’s produced in the brain when it becomes dark. Researchers think that melatonin plays other important roles in the body, but it still requires further study. Melatonin can be made from animals, microorganisms, or in a lab. While primarily used as a sleep aid, people use melatonin to help with jet lag, sleep disorders, and anxiety, like before surgery. 

What are Gummies for Sleep?

Sleep gummies are gummy vitamins that contain ingredients that support sleep. In addition to melatonin, many sleep gummies will contain herbs like valerian root, which is an herbal sedative, and calming herbs like chamomile and lavender. Sleep gummies taste like regular candy and are soft and chewy. They may be a different texture than regular gummy candy, because most sleep gummies are low in sugar or sugar-free, like Seattle Gummy Company’s (SGC) Slumber Shot. The Slumber Shot contains more valerian root than any other sleep gummy. It also has wild jujube, which is an herb that promotes calmness, reduces anxiety, and improves sleep quality, along with melatonin. 

How Many Melatonin Gummies Should I Take?

If you’re wondering about your melatonin gummy dosage, follow the packaging instructions for your sleep gummy. Different melatonin gummies will have different amounts of melatonin in them. You can always start with a low concentration melatonin gummy, and if using it according to the package instructions isn’t helping, move up to a melatonin gummy with a higher amount. Everyone’s body is different and may need a different amount of melatonin to be effective. When it comes to melatonin gummies, the company usually designs a serving size to be one, but it will depend on your brand of melatonin gummy. SGC’s Slumber Shot serving is one gummy. 

How Many Melatonin Gummies Is Too Much?

Exceeding a dose of 5mg of melatonin is not recommended. The recommended dose of melatonin for adults is 0.5mg – 5 mg of melatonin. It is possible, if not lethal, to overdose on melatonin. Using too much melatonin can interfere with your body’s circadian, or natural, rhythm, which is connected to your body’s inner clock. This can make going to sleep harder. Other symptoms of melatonin overdose include feeling sleepy during the day, headaches, inability to concentrate, changes in mood, dizziness, and nightmares. Experts recommend starting with lower doses of melatonin and working up from there if needed. It’s also recommended to only use for a short time. 

How Long Do Melatonin Gummies Take to Work?

Melatonin gummies will take between 30-60 minutes to kick in, but everyone’s body is different, so it could be longer or shorter for you. Peak melatonin absorption is about 1 hour after you take your gummy. Check and see if your gummy is extended-release. If it is, you may want to take it an hour or two before bedtime since it will take longer to hit your system. As far as how long do melatonin gummies last, melatonin will stay in your system for about 5 hours. Gummies, like SCG’s Slumber Shot, dissolve in the mouth when chewed, releasing their ingredients to be absorbed straight into the bloodstream through the thin skin of the mouth. This means that ingredients in gummies will be working in your body faster than with pills. 

Melatonin Alternatives

There are many natural sleep aids out there that are safe for long-term use. Herbal tinctures or strong teas can offer relief for sleeplessness. If you’ve been using melatonin for too long, or it’s stopped working for you, consider trying the following herbs. These herbs are often found in herbal sleep formulas as well.  

1. Valerian root

This classic sleep herb is a sedative and relaxes the body and the mind. Excellent for overthinking before bed, valerian root does have a strong taste, but it’s worth it for its powerful effects. While tinctures are faster acting, herbal capsules are also a good way to take herbs. 

2. Chamomile

A deeply calming herb, chamomile soothes the stomach and helps support quality sleep. It also helps your muscles to relax. Chamomile tea has a pleasant, floral taste. 

3. Holy basil (tulsi)

Holy basil is a powerful adaptogen that can ease the stress associated with sleeplessness. It’s good for stress, fatigue, and mental clarity in addition to supporting restful sleep.  

4. Skullcap 

This herb is used for insomnia and anxiety and is a powerful sleep aid. 

5. Passionflower

Another classic sleep herb, passionflower soothes the nervous system and supports calmness. This herb is also excellent for anxiety, which is one reason people cite for having poor sleep. Its effectiveness as a sleep aid has been studied.