Because melatonin gummies are chewed rather than swallowed whole like sleeping pills, both taste and texture play a big role in how enjoyable they are to take. We selected and tested melatonin gummies through hands-on experience and thorough evaluation, considering key criteria such as formulation, price, overall effectiveness, and more. Also since one serving is a full gummy, splitting it to reduce the melatonin dose limits the other beneficial ingredients. Each gummy provides 1 milligram of melatonin along with immune-supporting ingredients like zinc, vitamin C, vitamin D3, and black elderberry — especially useful if your child has a cold. Each gummy delivers a potent 10 milligrams of melatonin, making them ideal for users who need strong sleep support without a big hit to the wallet. Knowing the power of CBD is limited, it's important to find formulas that don't solely rely on the cannabinoid to put you to sleep.There may not be an herb, supplement, or food that you can ingest to help you sleep better if your mattress is in bad shape.The growing preference for easy-to-consume formats has made gummies a popular choice for people looking to improve their sleep without swallowing pills.Used as a sleep aid since ancient Roman times, the herb valerian goes by the nickname “nature’s valium” thanks to its calming, relaxing properties.Sticking to a consistent sleep schedule—even on weekends—and getting some physical activity during the day also makes a huge difference.Importantly, melatonin gummies are not regulated as drugs by the U.S.Commonly used in nighttime routines and valued for naturally occurring compounds. In other words, buying the right gummies isn’t only about the formula; it’s also about the brand behind it that you can trust with your wellness. Are you struggling to fall asleep, or is staying asleep the real issue? If you prefer plant-powered sleep support, Calm Gummies with chamomile, valerian root, passionflower, or lemon balm are strong choices. For adults who want deeper rest without melatonin, CBD + CBN Gummies are among the most effective. Is the company well-known with a good track record of making high-quality products? Before deciding on a melatonin gummy, read what other customers had to say about their experiences. Instead of looking at the total cost of a melatonin supplement, you want to consider the cost per serving, since bottle sizes can vary. Do they provide information about where their raw materials come from and where supplements are made? We then did deep dives into every CBD gummy formula, ensuring the formulas had minimal (and primarily organic) ingredients with no melatonin. Considering we take CBD to support our health and not deter it, we set out on a mission to find the best CBD gummies for sleep on the market. Many brands pump their gummies with melatonin—which is a hormone that's should not be taken long-term—or opt for sugar-heavy formulas made with artificial dyes and flavorings. There is currently no data about the long-term consequences of using melatonin. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.View Source . These products are not intended to diagnose, treat, cure or prevent any disease, consult your health physician before use. They are fantastic for helping you reset your sleep cycle during a stressful period, adjusting to a new schedule, or overcoming jet lag. Waking up with a groggy feeling is a common concern, and it's almost always a sign that the dose was too high for your system. What do Nightcap gummies taste like? We dug into the research behind sleep gummies to determine what's true about their promises, if they work, when to take them, and what you should look for in a good one.Look for products that use natural sweeteners and flavorings.Medterra’s products are sourced from organic hemp cultivated in Kentucky and certified by the U.S.Research shows that, when taken orally, melatonin reaches peak concentration in about 60 minutes20.One of the key ingredients is melatonin, a hormone that regulates sleep-wake cycles.Let's explore how these gummies can help you achieve natural sleep, relaxation, and regulate your sleep cycle.The most common are dizziness, sleepiness, nausea, and headache. Many sleep medicines and melatonin products make your body rely on them, so it gets harder to fall asleep without them. The proper sleep gummies do more than just help you fall asleep; they support your overall well-being. Many regular sleep aids have melatonin or artificial ingredients, but these gummies are made with natural plants to help you rest more healthily. The world moves fast, and it’s hard to slow down, which is why so many people turn to sleep gummies. While such treatments offer short-term relief, many are exploring gentler alternatives, like herbal and nutritional supplements to support natural sleep. Melatonin is a naturally occurring hormone in our bodies that helps put your body into a “state of quiet wakefulness,” which promotes sleep. A review of 15 studies found that inhaling lavender essential oil improved sleep quality in people with mild sleep disturbances. A review of ten studies shows that chamomile reduces the number of awakenings after falling asleep but does not improve sleep duration, sleep efficiency, or daytime functioning measures. Some studies conclude that Valerian root can help you fall asleep and get better quality sleep. Herbs can also trigger side effects and interact with other herbs, supplements, or medications. Best Natural & Herbal Option A scientific review article published in 2020 in the journal Frontiers in Neuroscience evaluated 14 studies on GABA supplementation and its effects on both stress and sleep quality (12). These findings suggest that sleep gummies containing chamomile are a particularly good choice if you think that some of your sleep issues are being caused by anxiety-induced stress, versus merely physiological disturbances in your body’s circadian rhythm. For those who have a history of experiencing jet lag symptoms, melatonin-containing supplements appear to be particularly effective. Two other factors influence the effectiveness of sleep gummies at alleviating jet lag. Fortunately, sleep gummies that contain melatonin can help reduce the symptoms of jet lag. As for taste, Kate rated them a 4 out of 5, explaining, “These aren’t the best-tasting gummies I’ve ever had, but they are pretty good! The gummies undergo independent testing through NSF International, while still offering a strong value at just $0.11 per serving. Natrol sweetens the deal with its quality and value, with perfect 5 out of 5 scores for third-party testing and price. Lunakai Low Dose Melatonin Gummies provide 1 milligram of melatonin, making them a good alternative if your child doesn’t need the added botanicals. For a more budget-friendly pick that doesn’t skimp on strength, Nutricost Melatonin Gummies deliver 10 milligrams per gummy at a fraction of the cost. Sleep gummies typically consist of one or more active ingredients, with CBD (cannabidiol) and melatonin being the most popular. Unfortunately, melatonin is only available on prescription in the UK as such we do not manufacture or retail melatonin supplements. If you’ve ever asked yourself, “Is it healthy to take sleep gummies? Since these gummies are gentle and non-habit-forming, you can use them nightly or as needed for occasional sleep support. They are incredibly useful for short-term sleep disruptions. Viewing them as a supportive part of your wellness routine, rather than a cure-all, is key. They’re a great addition for anyone looking for a formula that supports relaxation from multiple angles. These ingredients often work in synergy with the main actives to create a more well-rounded and gentle effect. Think of melatonin as a helpful reset button, not a permanent fix. If you struggle with deeper sleep, CBD CBN Gummies could be more effective. When combined, as in many Best CBN Products for Sleep, they create a balanced effect that helps you fall asleep and stay asleep. Both terms are often used for stress-relief and sleep-support formulas. Our Testing Process Beyond that, understanding how specific ingredients work and interact is key to using them safely and effectively. The supplement market isn’t as tightly regulated as pharmaceuticals, which means quality can vary a lot from brand to brand. Chronic sleep issues often have underlying causes that a gummy can’t fix. If you find yourself struggling with sleep for weeks on end, it’s a good idea to chat with a doctor. According to the Sleep Foundation, it’s not intended to be a long-term solution for chronic sleep problems. Product Details Both are NSF certified, so quality and safety are backed by third-party testing. Olly offers 3 milligrams of melatonin with added calming botanicals and a blackberry flavor, though it comes at a higher price (about $0.66 per serving). Because research on how melatonin affects fetal development is limited, pregnant women should avoid self-prescribing. Independent third-party testing adds reassurance that the gummies contain what they claim, and nothing else. All to say, we focused on flavor, chewability, and overall ease of consumption, with higher marks given to gummies that balanced sweetness and texture without being cloying or difficult to eat. If you’re looking for a reliable go-to that helps you fall asleep faster and stay asleep longer, a well-rounded formula is your best bet. Whether you’re looking for powerful, all-around support or a gentle, herbal nudge toward dreamland, there’s a gummy out there for you. Your perfect match depends on your specific sleep challenges, your body’s chemistry, and your personal preferences. Finding the right sleep gummy isn’t a one-size-fits-all situation. This is a system enforced by the FDA to ensure products are consistently produced and controlled according to quality standards. A low-dose, strawberry-flavored gummy designed to gently promote sleep with just 1 mg of melatonin per serving. A comprehensive supplement that combines the sleep-improving qualities of melatonin, magnesium, L-theanine, and ashwagandha into one tasty, chewable gummy. You may need a higher dose if you have a lot of trouble falling and/or staying asleep, but the Lunakai gummies should do the trick if you need a light nudge before bed. The long-term effects of melatonin have not been thoroughly researched, but melatonin is rarely consumed for long periods. Some products containing melatonin may contain impurities or other compounds, such as serotonin. As with any supplement, you should always make sure you do your research on the ingredients list. Ingredients Guide: Facts & Cooking Tips As for what to avoid, it’s best to steer clear of any supplements that contain additives, fillers, or “fluff” as Dr. Silverman puts it.They’re here to help you drift off naturally, so you can wake up feeling refreshed and ready to take on the day!She notes, “They have that soft, pectin consistency that really elevates a gummy to Albanese-tier.” #IYKYKUnlike capsules or tablets, melatonin gummies typically contain sugar or some sort of sweetener to make them more palatable.These supplements aim to ease tension, promote relaxation and align the body with its natural circadian rhythm.First off, its pectin gummies are fully USDA-certified organic, instead of just incorporating a couple organic ingredients.Just be warned that quite a few brands make CBD gummies for sleep with melatonin.The goal is to create a lifestyle that naturally promotes rest, with gummies serving as an occasional helper.In general, melatonin should be taken for short-term adjustment or to help alleviate jet lag.Finding the right sleep gummy isn’t a one-size-fits-all situation. Who should take a sleep supplement? ’ question when it comes to sleep supplement use. “Just like you can’t out-supplement a poor diet or sedentary lifestyle, you can’t out-supplement poor sleep habits and expect to get good sleep,” says Dr. Silverman. However, if you’ve locked in your bedtime routine and still find yourself struggling to snooze, then a supplement may be a solid choice. “Even if you’re taking the fanciest sleep supplement on the market, if you’re not prioritizing the basics of healthy sleep (or a healthy lifestyle), the supplement is probably not going to work well for you,” says Dr. Silverman. Our mattresses offer the right support, keep your spine aligned and reduce disturbances throughout the night. Your mattress is quite literally the foundation of your sleep. And make sure to put away your digital gadgets at least an hour before your bedtime. For best results, reduce screen time 2 hours before bed and lower the thermostat to degrees. Take one gummy nightly before bed to complete your routine. Formulated with science-backed plants like passionflower that encourage increased stage 3, deep sleep when your cells renew. The taste of the gummies is great as well. Sleep gummies can be a great help for those who have a tough time drifting off, but they’re not a universal fix. To enhance sleep quality, invest in a high-quality mattress like those from Sleepwell. If scrolling through social media is the last thing you do before bed, it might just be the reason why you have trouble falling asleep. Following these calming practices regularly can help signal your brain that it’s time to wind down. If your tummy starts acting up (think bloating or mild nausea), it could be your body adjusting to the gummies. Natrol Melatonin 5 mg – Best 5 mg Melatonin Gummy While the above ingredients all have helpful properties, the combination and levels of these within individual supplements are key. When looking at sleep supplements there are a few key vitamins, minerals, herbs and other nutrients to look out for. Being a gummy, they are higher in sweeteners (the first ingredient is glucose syrup) than other supplements, and they have a distinctive smell that our taster found slightly off-putting. An optimum serving of B6 and zinc, plus magnesium to support normal cognitive function, the onset of sleep and healthy melatonin levels. This makes it an excellent addition to sleep aid gummies. Let's break down how these components work together to support better sleep. Whether you're struggling to wind down after a long day or find yourself tossing and turning at night, sleep aid gummies can be a tasty and convenient option. Instead of sugar, we use allulose, a low glycemic sweetener found in figs known to act as a prebiotic fiber in the body. We've found this makes the perfect sleep-inducing combo with our commerce editor Carleigh Ferrante counting these among her favorite CBD gummies for sleep. Below uncover which brands made the cut, along with direct quotes from our tester's about these gummies transformed their sleep. During this process, we whittled down final selections for the best CBD gummies for sleep to just five options. Melatonin gummies are a good choice for both children and adults who can’t swallow pills well. Take it one or two hours before your desired bedtime, and remember to dim the lights and put away your screens. You should take it two hours8 before your desired bedtime in the location you’re traveling to, starting a few days before you depart. Our own independent tests also found accurate amounts of CBD and slightly more melatonin than advertised. We checked third-party tests to confirm the purity and potency of these gummies. These gummies cost $0.07 per mg of CBD, which is slightly cheaper than the average price for CBD gummies. We also conducted independent testing, revealing accurate CBD and melatonin levels. Here, we’ve chatted with sleep experts and nutritionists to suss out the best sleep supplements—whether you’re trying to regulate your sleep during an international flight or quiet your mind long enough to drift off to dreamland. Taking CBD gummies for sleep is an option for those struggling to fall and stay asleep throughout the night. However, trace amounts of THC can start to add up in products with high doses of full-spectrum hemp. These gummies combine ingredients like melatonin and botanical extracts to promote relaxation and support a healthy sleep cycle. Microdose phytomelatonin supports natural melatonin production and sleep onset. Tart cherry juice, a natural source of melatonin, helps support deep sleep and improves sleep quality. This article will cover the top sleep gummies of 2025, highlighting their effectiveness, potential side effects, and considerations. Melatonin, the primary ingredient in most sleep gummies, mimics the hormone your body naturally produces to regulate your sleep-wake cycle. Plus, it contains magnesium to support muscle and nerve function.These natural additions can round out a formula, offering gentle support for a peaceful night.The key is to use it intentionally for sleep support, not every single night without a break.If that describes you, feel free to give CBD gummies a shot, but most people should start with a melatonin-based sleep gummy.With the sleep gummy market growing rapidly, it's important to choose a brand that prioritizes quality and consistency.It combines a microdose of phytomelatonin (derived from St. John’s Wort) with thoughtfully selected botanicals traditionally used in nighttime routines.While ingredients like melatonin aren't considered addictive like some prescription sleep aids, professional medical advice is still invaluable.That’s when you might start searching for the best melatonin supplements and realize you prefer a gummy. Picone, S., et al. “A solution based on melatonin, tryptophan, and vitamin B6 (Melamil Tripto) for sedation in newborns during brain MRI”. Lindsay has been testing, and writing about, products across all wellness and lifestyle categories for the past four years. She is also currently taking a sleep science certification course. Does the company respond in a timely manner? Are there any major complaints about the product or supplement? Sleep gummies are popular because they’re easy to take, fast-acting, and often include natural ingredients like melatonin, magnesium, L-theanine, and herbal extracts. In this guide, we’ve ranked the best sleep gummies in 2025 based on ingredients, reviews, and results. By choosing sleep gummies without melatonin, adults can enjoy the calming benefits of botanicals, minerals, and plant compounds like CBD and CBN. Sleep supplements should be taken at bedtime, most commonly minutes before bed. High doses of a single ingredient, however, may lead to unwanted side effects like grogginess or digestive discomfort which might impact on sleep. L-theanine synergises with melatonin or magnesium for better sleep quality. Again, this is primarily down to passiflora’s effect on GABA receptors and its ability to promote deep, slow-wave sleep. There are 500 types of passiflora, and many of them, like purple passionflower, are well-known for their relaxing, sleep-boosting properties. And in this study on post-menopausal women, 30% experienced better sleep after taking valerian, compared to only 4% in the group that took a placebo. In addition, it interacts with receptors for serotonin and another chemical called adenosine, both of which are important for sleep regulation. By calming the amygdala and the SNS, then, lavender can set the stage for a relaxing sleep. The best gummies for sleep use responsibly sourced hemp, natural flavors, and effective botanicals rather than fillers or synthetic additives. By combining these ingredients in balanced formulas, melatonin-free options help adults improve sleep naturally, without the risk of side effects or dependency. Such supplements can include a variety of herbs, vitamins and other substances that people use to enhance sleep quality. Sleep gummies, just like other melatonin supplements, work by imitating the body’s own melatonin hormone. Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Melatonin can help, but it’s best to find the source of your sleep issues. Melatonin supplements are also available as liquids, sprays, and patches, as well as capsules and tablets. This hormone helps regulate the body’s circadian rhythm, which controls sleepiness and wakefulness. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. They're also made with clean ingredients, so you don't have to worry about artificial flavors, fillers, or added sugars.Whether you're trying to ditch melatonin or just want a better bedtime routine, these gummies can help.Take it one or two hours before your desired bedtime, and remember to dim the lights and put away your screens.A flavonoid found in the flowers called apigenin creates a calming response in the mind, which makes you sleepy.Here are 10 foods that naturally contain melatonin— you may even have most of these in your kitchen already!Poor sleep can leave us feeling unbalanced and out of sync, while restful sleep offers a powerful way to recharge and support overall wellbeing.When it comes to the other ingredients in sleep gummies, like valerian root and chamomile, there’s less certainty over the right dosage–that’s why we ranked our sleep gummies primarily based on melatonin dosage, and only secondarily on the dosage of these compounds (19).These thoughtful formulas are designed to provide comprehensive support for your entire sleep experience. Supplements are typically available in 100 mg to 300 mg doses. Standard doses are around 100 mg to 200 mg, taken 30 minutes to an hour before bed. Studies often use dosages ranging from 300 mg to 600 mg, taken an hour before sleep. On top of that, it’s an employee-owned, vertically integrated brand that grows, extracts, and manufactures its own products in Oregon. Lazarus Naturals offers incredibly low prices for high-quality CBD products. The sleep cannabinoid gummies from Lazarus Naturals are your best choice if you’re looking for a great price. CBD aside, these edibles contain minor hemp cannabinoids and terpenes and 3 mg of melatonin. Understanding these ingredients is key to evaluating whether sleep gummies are effective for your needs. These chewable supplements, often infused with melatonin, claim to help you fall asleep faster and stay asleep longer. They have an effective melatonin dose, other highly effective active ingredients, and a natural ingredient list. Plus, the best melatonin gummies typically contain effective doses of the hormone, making them just as effective as other forms. Melatonin supplements are available in many forms, but melatonin gummies are a popular pick because they often taste good and are easier to take. All of Natural Vitality’s supplements are made with natural ingredients. They also contain 5 milligrams of melatonin per two-gummy serving, which is on the high end of the effective dose range1 for adults. Everyone’s body is different – so the best sleep gummies are the ones that help you sleep faster and feel better in the morning. Sleep gummies typically combine melatonin (the hormone that regulates sleep) with natural herbs like chamomile, valerian root, or L-theanine. In this article, we’ll help you discover the best sleep gummies of 2025 that are effective, safe, and highly rated by users just like you. Formulation earns another 5 out of 5, with vegan, gelatin-free, and non-GMO ingredients and organic sweeteners. Although results may differ from person to person, tester Cait Giddings found the lower dose easier to tolerate. Cait shared, “These gummies don’t have that super-soft pectin consistency — they’re a bit chewier than that — but they’re not tough or hard to break down. Our tester, Cait Giddings, gave them a 4 out of 5 for taste, saying, “I wouldn’t say these gummies taste like candy, but they’re pretty good and the blueberry flavor comes through. This document confirms that the gummy contains the amount of THC, CBD, or melatonin stated on the label and is free from harmful contaminants. Top-tier brands will often specify that their hemp is organic and non-GMO, which is another great sign of quality. Because hemp grown in the United States is subject to stricter agricultural regulations and quality control standards. I always recommend looking for products made with US-grown hemp. These thoughtful formulas are designed to provide comprehensive support for your entire sleep experience. Its carbohydrate content is actually conducive to sleep, as well as its melatonin and tryptophan content. While some carbohydrates like junk food or sugary beverages can potentially harm your sleep, rice notably does not. Tart or otherwise, cherry juice can be high in sugar though, so it’s important to keep that in mind if you’re considering incorporating tart cherries into your diet. If melatonin is in the formula, this hormone can induce grogginess.Nightcap is a targeted, plant-powered bedtime formula designed to support calm and restful sleep—naturally.Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered.They can help you understand any potential risks based on your personal health profile and ensure your sleep aid won't interact with your medicines.Alternatives like CBD CBN Gummies, magnesium, and herbal blends (chamomile, lemon balm) support better sleep in a gentler way.More melatonin is made when the sun goes down, and less when the sun comes up.Over-reliance on melatonin can also reduce its effectiveness over time.Leafreport collects data on each CBD product, including its price, CBD extract type, additional ingredients, hemp quality, and third-party lab test reports.We review CBD products on an annual basis and continually make updates throughout the year to provide the most accurate and helpful information. Magnesium is an essential mineral that’s involved in hundreds of processes in your body, including many that relate to sleep. However, we do know it calms the nervous system, with one study showing that 66.7% of people noticed an improvement in their sleep after taking CBD. It’s exploded in popularity over the last couple of years thanks to its many natural well-being benefits, one of which is sleep. Everyone’s body chemistry is different, and it might take a week or two to find your ideal serving size. Choosing among these depends on whether you want broad benefits, simplicity, or a stronger focus on nighttime recovery. Understanding your pattern helps you choose more effectively. The gummies do not contain gluten, wheat, yeast, soy, or any artificial dyes or preservatives. Future Kind’s Vegan Melatonin Sleep Gummies offer a plant-based, blueberry-flavored sleep aid. You can pay full price for a one-time purchase, or sign up for a subscription with Elo and knock roughly 30% off the initial cost. MCT oil is often sourced from coconuts, which people with tree nut sensitivities will want to avoid. That's why it's crucial to take stock of your sleep hygiene and make improvements wherever you can. Keep the container tightly sealed for longevity of the product (and because gummies can harden) and to reduce external things like microbial contamination. "My best advice is to be patient and willing to experiment for a week or two so you can have enough time to assess how you feel as you increase the dosage," Kyle says, adding that it might be beneficial to keep a journal and jot down your experiences with each dosage. "Because CBD does not create a 'high' feeling like THC does, it can be hard to tell which dose is right for you at first," Kyle tells mbg. Who Should Not Take Melatonin Gummies According to Healthline, long-term use, very low doses of CBD, or high doses of THC could potentially have a negative impact on your sleep quality down the road. While CBD is helpful for many, some research suggests that its effects on sleep might change over time. When thinking about using any sleep support, it’s smart to consider the long-term picture. CBD is generally considered safe and is well-tolerated by most people, but it’s not entirely without potential side effects. Our THC for sleep products are formulated with this synergy in mind, offering a balanced blend to support a full night of rest. This allows the sleep-inducing nutrients time to work. Black pepper enhances the bioavailability of ashwagandha, which is thought to reduce cortisol and enhance the effects of melatonin. It contains 100 per cent NRV of 5-HTP, an amino acid that is converted to melatonin and serotonin – both of which are brain chemicals that can influence mood and sleep. Despite a higher price point compared to typical supplements, the convenient format and thoughtful formulation add to its appeal. Most supplements work best when taken 30 minutes to an hour before bed. Because melatonin gummies are chewed rather than swallowed whole like sleeping pills, both taste and texture play a big role in how enjoyable they are to take.The third-party tests we checked confirm that these gummies are free of contaminants and match the labeled CBD strength.A glass of warm milk is a well-known and common sleep remedy, and for good reason!Many of the most effective sleep gummies on the market use combination formulas.Sleep gummies fill a niche for people who can’t or don’t like to swallow pills, tablets, or capsules.As with any supplement, you should always make sure you do your research on the ingredients list. It’s flavored with honey, sugar, and fruit juice, and includes a child-sized one milligram dose of melatonin. OLLY makes several variants of their sleep gummy, but the Extra Strength version is the one to get if you want the most potent ingredients. Our research team has ranked the best sleep gummies on the market, plus provided in-depth info on whether sleep gummies are right for you. Tailored and natural blend designed to expedite falling asleep and enhance deep sleep. LullaBites use a blend of natural sleep inducing ingredients combined with delicious flavors to bring you a more restorative sleep. In addition to CBD, these gummies contain high levels of CBN, plus other minor hemp cannabinoids and terpenes. CBDistillery’s products are derived from organic Colorado-grown hemp. Aside from CBD, these gummies also contain melatonin, chamomile, 5-HTP, passionflower, l-theanine, and lemon balm. Alongside the 5 milligrams of melatonin, each gummy provides 10 calories and just 1 gram of added sugar — a lower amount than many competitors. “I didn’t experience any grogginess when I woke up this morning, but I’m also pretty used to melatonin because I take it nightly to prevent sleepwalking.” She rated side effects a perfect 5 out of 5. In our tester Cait Giddings’ experience, one gummy helped her fall asleep within five minutes. For adults who find 1 to 3 milligrams insufficient, this candy-like option may help, though sleep expert Dr. Shelby Harris notes, “Anything more than 3 milligrams of melatonin is considered a hefty dose. Within 10 minutes of her serving, she was noticeably drowsy and fell asleep soon after, with no adverse reactions, resulting in another 5 out of 5 for side effects.