Ashwagandha Gummies vs Melatonin Gummies: Which One Can Help Fix Your Sleep Cycle?

The high prevalence of sleep disorders in India is evident, as about 20 to 30% of the population struggles with their sleep. As per the Indian Council of Medical Research (ICMR), chronic insomnia (being unable to fall asleep throughout the night) impacts about 10 to 15% of the population. Another problem that may impact a significant portion of the population is sleep apnoea (being unable to breathe properly during sleep), which affects 2 to 4% of people who are often underdiagnosed due to a lack of awareness and availability of sleep labs. These startling figures have opened up the market for natural sleep aids that could potentially fix people's sleep cycles. Their effectiveness may vary depending on their quality, cumulative physical and mental effects, and their availability. Two such popular sleep aids that have gained popularity are ashwagandha gummies and melatonin gummies. While one is an Ayurvedic herb formulation and the other a version of a natural sleep-inducing hormone, their exact impact on your sleep cycle varies.

What Are Ashwagandha Gummies?

Ashwagandha gummies are easy-to-eat, candy-like formulations of the herb ashwagandha that help people sleep. While they are being popularised for stress relief, reducing stress hormone (cortisol), and improving overall sleep quality, their exact effectiveness for you can differ. As they are a supplement that is formulated with a variety of ingredients that could impact how they are absorbed in your body. While there are multiple studies on ashwagandha being used as an effective sleeping aid, there is even research based around ashwagandha gummies and their positive impacts on children's memory, concentration, and attention spans.

Here is what the studies say about the effectiveness of ashwagandha gummies:

• When it comes to sleep, according to a review published in the Quality of Sport that looked at 223 studies, controlled ashwagandha supplementation can reduce stress and improve sleep quality.
• This review also found that it can improve the duration of sleep in healthy adults and the elderly, offering fruitful solutions to a broken sleep cycle.

Also Read: Early Dinner: How Does It Affect Your Blood Sugar, Metabolism And Sleep Quality

What Are Melatonin Gummies?

Melatonin gummies are a chewable supplement that is designed for convenience and made to induce sleep. There is a dosage variability that should be kept in mind if you take melatonin gummies to improve your sleep cycle. The key benefits of these gummies lie in their ability to regulate the body's circadian rhythm and treat short-term insomnia.

As a sound sleep cycle is pivotal to physical and mental well-being, melatonin gummies are being popped like candy for any problem related to sleep. While melatonin gummies are a possible solution for insomnia, they could have side effects when consumed in excess. Here is what the medical research bodies say about the effectiveness of melatonin gummies for sleep:

• There are reports and studies that have flagged the melatonin supplements on the market as having inaccurate labelling and packaging concerns that misled people to believe in the effectiveness of the product as a sleep aid.
• As per the Journal of Biological and Medical Rhythm Research, the short-term usage of melatonin supplements for sleep is effective, but there are side effects like headaches and mild drowsiness.
• The exact sleep problems where melatonin gummies can prove effective are treating jet lag and short-term insomnia. It is not recommended for chronic insomnia, as there are major side effects that researchers have flagged for usage.

Ashwagandha gummies and melatonin gummies
Photo Credit: AI generated image

Key Differences Between Ashwagandha Gummies And Melatonin Gummies

There are various key differences between these gummies, starting from their original component. While one is made from a herbal adaptogen and is well-documented for stress management, the other hormone supplement is a synthetic creation of a naturally occurring hormone.

• Ashwagandha is great for long-term stress management, which can impact sleep and even affect the duration, efficacy, and how early you can fall asleep.
• Melatonin supplements, on the other hand, should be only consumed after carefully scanning the label of the bottle and consulting a medical professional who can offer a safe approach.

Also Read: 12 Science-Backed Health Hacks For Deep Sleep

Which Works Better For Sleep Cycle Fix?

Your sleep cycle needs to function like clockwork to maintain a proper sleep schedule. You should be able to fall asleep within minutes, as soon as your head hits the pillow. Here is how each of these gummies could prove beneficial for your sleep cycle:

• This is where ashwagandha for chronic stress-related insomnia can prove useful.
• And if you are facing problems with your circadian rhythm, then the disorders associated with it could benefit from melatonin gummies.
• To figure out which gummies are better for fixing sleep naturally, you need to consult a sleep specialist and medical professional who can recommend the right dosage.

Side Effects Of Ashwagandha And Melatonin Gummies

Both of these gummies can have side effects, while the side effects of melatonin have been flagged by various reports and research bodies. Here are the side effects that you need to know and consider before consuming them over the counter:

• Ashwagandha gummies should be avoided by people who have mild digestive issues.
• And people should also avoid taking these gummies during pregnancy, as they can cause drug interactions.
• Melatonin can possibly result in grogginess and headaches, but it is not for long-term use.

So, based on the research of each of these gummies, ashwagandha can work for stress-linked sleep issues, while melatonin is beneficial for circadian rhythm reset. But the key is to consult a doctor before usage, as over-the-counter usage could prove dangerous, as their side effects have been documented.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.