Having trouble falling asleep or suffering from insomnia? Sleeping gums are sweet allies in this battle. Know everything.
Sleep is one of the most important components of our physical and mental health. But according to some studies 1 out of 3 adults don’t get quality sleep. The supplements that we find today to help in this fight are many and the sleeping gum have gained great prominence.
These gummies contain active ingredients to induce sleep, namely melatoninand are a sweeter alternative to supplements in pill form.
If you belong to the 35% of the population that suffers from sleep problems, you may have already considered using help to improve the quality of your night.
But what are these gummies? And will they be safe?
Sleeping gums: what are they?
Melatonin, better known as the sleep hormone, is a substance produced by the brain when it gets dark, so that our body starts to slow down. Melatonin peaks during sleep and the level is reduced in the morning.
Melatonin levels start to rise after sunset and the hormone peaks between 11 pm and 3 am. However, the presence of light will reduce its production, causing us to wake up naturally.
With the aim of restoring and balancing these levels, melatonin supplementation is increasingly part of the daily lives of those who have difficulty falling asleep or staying asleep.
It initially appeared through herbal drinks, evolved naturally into capsules, sprays and pills, and today these sleeping gum to sleep are a convenient and tasty alternative for those looking for these allies to sleep.
Are they effective?
Scientific studies on the effectiveness of melatonin and on the sleeping gum are still scarce today. In reality, doctors and specialists do not have a unanimous opinion on its intake.
However, the few studies carried out were positive and proved that melatonin-based supplements help with insomnia and jet lagimprove sleep quality and prolong sleep time.
They are indicated for the elderly, as aging naturally reduces the production of melatonin in the body, however they have been increasingly used by all age groups.
If you want to know if there are any risks in giving your child these gummies to sleep, it is important to consult your doctor.
Are they harmful to health?
In high doses, melatonin can have some implications. Headachesdizziness, cramps and nausea are some of its side effects.
People with kidney problems, with epilepsy, who suffer from autoimmune diseases, pregnant or breastfeeding women, should also consult their doctor and take this supplement only if recommended.
According to Infarmed, food supplements that help you fall asleep should only contain up to 2mg of melatonin. Therefore, when choosing gummies, pay attention to the dosage.
Also check if they contain added sugars and any other preservatives in their composition, as they can affect the proper functioning of the sleep-promoting ingredients.
When to take?
This supplement should preferably be taken a few hours before going to bed. Taking it shortly before going to bed will affect your nighttime and daytime rhythm.
As with most supplements, it usually takes a little time for the gummies to “kick in” and for your body to start responding.
If the gummies have ingredients that act quickly in the body, causing drowsiness, it is ideal to take them at night or immediately before going to sleep.
However, in most cases, gummies contain ingredients that work throughout the day to help the body better produce all of the hormones and other key players for good sleep.
Tips for better sleep
Sleeping gummies can be great allies in the quality of your sleep. However, it is important to consider some factors:
- after 8 pm, avoid light coming from electronic devices – cell phones, tablets, computers and television;
- take a hot shower to relax your body before going to bed;
- keep the room temperature between 15ºC and 20ºC;
- if you like to read, try to avoid the brightest lights.
Did you already know this ally to sleep?
Sleeping gummies can help you get a better night’s sleep. However, they should not be a long-term solution. If you suffer from insomnia, consult your doctor if you are trying to determine the root of your problem.