Sleep drinks and melatonin–helpful or harmful?
A trend that we keep seeing more and more in the sleep industry is the idea of sleep drinks, pills, or gummies–things like Sleep Collagen Shots, NeuroSleep, TruSleep, and Som Sleep– which are said to help you relax and feel sleepy at bedtime. They're marketed almost like the opposite of energy drinks, helping you quickly wind down and fall asleep.
We all know the health benefits of getting a good night's sleep. And, in a world of smartphones, it can be hard to switch off. The idea of a "quick fix" for getting more sleep can be very attractive.
But do these drinks actually work and are they safe?
How melatonin works
Melatonin is one of the most common ingredients in sleep aids. It is a hormone produced by our brain that helps regulate our internal circadian rhythm clock. Essentially, it helps us feel sleepy and possibly fall asleep quicker. The safest dosage is just 300mcg, which is the amount that our body makes on its own. It’s worth noting that some sleep aids contain 10 times the amount our body naturally makes, so make sure to read the label.
Recommendations
Experts don't always recommend melatonin supplements because they can actually mess up your natural sleep-wake cycle, which in the end, can do more harm than good. It can be helpful when trying to adjust to a new schedule, like after daylight saving time, traveling to another time zone, or after a vacation. However, it should not be used long-term.
It's worth noting that taking melatonin and even herbal remedies such as chamomile, are not recommended for infants, small children, or pregnant women because safe pediatric doses have not been set.
Antihistamine medications, which are known to make you sleepy, can also be dangerous because of side effects like hyperactivity, crankiness, and daytime sleepiness. If you do want to use melatonin on your child, talk with your pediatrician. Even low doses like .5mg or 1mg, can impact children.
Considerations
Theoretically, the ingredients in a sleep drink might help you sleep, but a sleep drink by itself should not be viewed as a solution for sleep deprivation.
The truth is, having good sleep hygiene–for both adults and children–is the most important. This means following best practices like:
Having a consistent bedtime
Keeping a bedtime routine
Not using electronics before bed (blue/white light exposure delays the natural production of melatonin)
Not drinking coffee after noon
Making sure that your bedroom is sleep-promoting (dark, quiet, no TV, a good temperature, etc).
If you do decide to use a sleep drink, make sure it is tested and certified for quality, and that it can be taken with any other medications you’re currently on.
For a thriftier option, drinking a nice cup of sleep-promoting tea, such as chamomile, lavender, passion flower, or valerian, can be helpful! Some foods like cherries and bananas help boost your naturally-occurring melatonin, as well. Here are some fun ideas for "sleep smoothies" that can naturally help you feel sleepy.
Bottom line: Sleep aids can be very effective but before taking them or giving them to your children, make sure you’re in the habit of good sleep hygiene, talk to a doctor, and do your research. Need help? We’re here to answer any questions!
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How to get more sleep as an adult