Ritual Sleep BioSeries Melatonin Review 2024

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Sleep is essential for physical and mental well-being. The National Institutes of Health (NIH) states, “Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood and health.”

Good sleep is defined as falling asleep easily, not fully waking up throughout the night or too early and feeling refreshed in the morning. Morning grogginess, taking more than 30 minutes to fall asleep or having brief periods of wakefulness more than 20 minutes during the night may indicate a need for improved sleep quality. In addition to lifestyle and behavioral changes, sleep aids like Ritual BioSeries Melatonin may promote better sleep patterns.

I took Ritual Sleep BioSeries Melatonin to see if it would help me fall and stay asleep. I’ve never tried a melatonin supplement, but some nights I have trouble falling asleep and wake up several times during the night. In this Ritual Sleep BioSeries Melatonin review, I'll detail my testing experience, information about the supplement and share expert advice from Dr. Raj Dasgupta, a quadruple board-certified physician specializing in sleep medicine.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Ritual Sleep BioSeries Melatonin At a Glance

• Capsule uses BioSeries technology to release melatonin during three phases over six hours
• Melatonin release is designed to support falling asleep, promote restful sleep and taper off by morning
• Gluten and major allergen-free
• Vegan

What is the New Ritual Sleep BioSeries Melatonin?

The Sleep BioSeries Melatonin by Ritual is a sleep supplement that utilizes the brand’s BioSeries technology to release 5 milligrams of melatonin in three phases to support restful sleep. Each vegan capsule contains three tablets with varying doses of melatonin (more on that later) to help you fall asleep, stay asleep and wake up refreshed. Sleep BioSeries Melatonin should be taken one hour before bed, and Ritual recommends planning for seven to eight hours of sleep for the best experience.

What we like:

• Ingredients have been third-party tested for purity and potency
• BioSeries capsule technology designed to release melatonin throughout the night
• Non-GMO Project verified and vegan
• Dosage backed by clinical research
• Capsules have a sweet vanilla essence

What to consider:

• Dosage can’t be adjusted since each three-in-one tablet contains 5 milligrams of melatonin
• NIH states that not enough information is known about the side effects of melatonin supplementation to be sure of its safety and effectiveness longterm
• Only 20 servings per bottle

How Does Ritual Sleep BioSeries Melatonin Work?

BioSeries technology

This technology is Ritual’s innovative solution to provide instant and extended-release melatonin, optimizing the body’s natural sleep-wake cycle. Each capsule contains three tablets with different doses of melatonin, giving consumers 1 milligram immediately and the remaining 4 milligrams distributed over six hours. Each phase is detailed below.

Phase 1

1 milligram of melatonin is released from the first tablet to support the shift from what the NIH indicates as stage 1 of non-REM sleep—the transition between wakefulness and sleep.

Phase 2

3 milligrams are released in the second tablet during deeper sleep stages like stages 2 and 3 of non-REM, or the REM sleep stage to promote a night of uninterrupted, restful slumber.

Phase 3

1 milligram is released sometime before waking to ensure you don’t wake up too early. This phase contains a smaller dose, so the melatonin wears off, leaving you feeling rested and refreshed.

Ritual Sleep BioSeries Melatonin Claims

Ritual claims its Sleep BioSeries Melatonin supplement uses its slow-release technology to support the natural sleep cycle. It says, “Melatonin is released in phases to support falling asleep and staying asleep.” The brand claims that the melatonin is traceable and showcases the supplier, Flamma Group, located in Chignolo d’Isola, Italy. The BioSeries Melatonin has also been third-party tested for purity and potency.

To test the BioSeries technology against two competitors, the brand conducted a dissolution test—an evaluation of the rate and extent to which it forms a solution—following United States Pharmacopeia (USP) testing standards. The results indicate how each capsule releases melatonin. Ritual states that the Sleep BioSeries Melatonin capsules release melatonin over six hours while “two instant release competitor products released all of their melatonin within 1-1.5 hours.”

The brand also highlights that its in-house specialists are on The Scientific Advisory Board, a panel of scientists, nutritional experts and medical doctors that help guide research and product development.

Quality of Ingredients

Melatonin

Flamma Group supplies the melatonin in this supplement from its facility in Chignolo d’Isola, Italy, and is a family-owned and run company that leverages FDA-inspected cGMP Italian production facilities. The melatonin in Sleep BioSeries is synthesized, which means it's made in a lab, not extracted from natural sources such as the pineal gland of animals or microorganisms. It is tested by a third party to ensure compliance with heavy metal and microbial regulations and to ensure its identity and safety.

Safety

There are 5 milligrams of melatonin per serving. A 2023 study published by Neurology International found the optimal dosage for efficacy to be unknown but notes, “Melatonin at low to moderate dosages (approximately 5–6 mg daily or less) appears safe.” Dr. Dasgupta also weighs in on the safety of this supplement, “In general, melatonin is considered safe for most healthy adults, but a few contraindications are known and long-term use has not been extensively studied.”

Efficacy

The NIH states that melatonin may help with jet lag, shift work, insomnia, delayed sleep-wake phase disorder, sleep disorders in children and anxiety before surgery, but notes to talk with a healthcare provider before starting a new supplement. As for the 5-milligram dosage, a 2022 study published in the Journal of Pineal Research found this dose had a significant impact on sleep efficacy and increased the duration of stage 2 non-REM sleep and slightly shortened awakenings. However, the study notes that melatonin at this dosage should be further studied as a sleep aid.

Other ingredients

Sleep BioSeries Melatonin lists cellulose, hypromellose, vegetable-based tablet coating, ascorbyl palmitate, oat fiber, psyllium seed husk, silica and spirulina extract as other ingredients. According to Ritual, the cellulose is derived from inner tree bark and helps separate oily and dry ingredients. The hypromellose is used to make capsules and is generally considered safe.

The vegetable-based tablet coating makes the dose smoother and easier to swallow and prevents sticking. It’s a blend of hypromellose sourced from tree bark and gellan gum, a microbial-based ingredient. Ascorbyl palmitate is a preservative considered generally recognized as safe (GRAS) by the FDA. Oat fiber is derived from oats and acts as a natural binding agent, and psyllium seed husk is a soluble fiber used as a stabilizer. Silica is an anti-caking agent that prevents clumping, and the spirulina extract colors the blue tablets.

Ritual Sleep BioSeries Melatonin Cost

Compared to other sleep supplements on the market, Ritual is in the premium price range. Many brands include a 30-day supply for less than $1 per serving. Each bottle of Sleep BioSeries Melatonin has 20 servings and costs $1.25 per serving, or $25 per bottle. Subscribers can enjoy free shipping, but there is no monthly discount offered for subscribing. At the time of writing, the brand is offering 25% off your first month.

While this supplement is priced slightly higher than others, we like that the brand holds its products to high standards. Third-party testing, conducting clinical studies, sourcing high-quality ingredients, developing and utilizing advanced technology and leveraging an expert team of scientists and doctors all play a role in the higher price point.

My Experience Using Ritual Sleep BioSeries Melatonin

I tested Ritual Sleep BioSeries Melatonin over two months, taking it only as needed. I didn't take it back to back to compare the difference in my sleep quality between doses. I don’t have trouble sleeping regularly, and I often get the recommended seven to nine hours of sleep per night, so I’ve never considered taking a sleep supplement. However, there are nights when I have trouble falling asleep or waking up for extended periods in the middle of the night.

I’m pretty wary of dietary supplements and typically don’t take any. A 2017 study tested 31 melatonin supplements and found that “compared to the label on the bottle, melatonin content varied from 83 percent less than what was written, all the way up to 478 percent.” Dr. Gasgupta states, “Melatonin is considered a dietary supplement, so it’s not regulated by the FDA in the United States. Which means there’s no guarantee that the ingredients or dosage on the label are entirely accurate.” I really like that Ritual has transparent labels and traceable ingredients that are third-party tested for purity and potency. It takes out the guesswork and ensures that the consumer knows the dose, identity and where each element comes from.

The first night I took Sleep BioSeries Melatonin, I fell asleep within an hour of taking it, as expected. I slept deeply and could not recall waking up in the middle of the night. Studies have shown that melatonin can increase REM sleep—the sleep cycle that causes vivid dreams—and I had very vivid dreams that night. Overall, I woke up feeling well rested and not groggy, which is a good thing, but also a worrying moment for me, as I don't want to feel like I need a supplement to get a good night's sleep. The following night, I didn’t take any and had no trouble falling asleep without it, so no complaints there.

The following few times I took Sleep BioSeries Melatonin, I fell asleep quickly but woke up several times throughout the night. These bouts of wakefulness didn’t last more than a few minutes, which, according to John Hopkins Medicine, is normal. It states, “Most of us experience mini-awakenings without even noticing them—up to 20 times per hour. When it comes to observable wake-ups, most people have about two or three per night.”

I noticed several times that I felt groggy in the morning after taking this supplement. Still, to be fair, this happens to me occasionally for seemingly no reason, so I can’t definitively say the supplement caused this feeling. Overall, I felt that it did help me fall asleep and sleep soundly, and I would use it again in the future, specifically while traveling and for those hotel nights when I really struggle to get a good night's sleep. The vanilla essence capsule smelled sweet and was very smooth, and taking one an hour before bed was very manageable.

Who Should Use Ritual Sleep BioSeries Melatonin

Ritual Sleep BioSeries Melatonin is ideal for those who take more than 30 minutes to fall asleep and feel restless or wake up for extended periods during the night. It could be helpful for those who use technology like sleep-tracking apps to collect data and recognize patterns in sleep habits that need improvement. However, if you are concerned about your sleep quality, we recommend talking with a health practitioner to see if Sleep BioSeries Melatonin is right for you.

Who Should NOT Use Ritual Sleep BioSeries Melatonin

Those who have been diagnosed with a sleep disorder or chronic insomnia should not use Sleep BioSeries Melatonin unless advised by a doctor, and melatonin is not recommended for some elderly patients. Dr. Gasgupta states, “Currently, there are recommendations against the use of melatonin for elderly patients with dementia due to increased risks of falls and other adverse events.” The NIH says to keep the following considerations in mind before taking melatonin:

• Interactions with medications
• Risk of allergic reactions
• Safety concerns for pregnant and breastfeeding women

What Customers Are Saying About Ritual Sleep BioSeries Melatonin

The Ritual website doesn’t have any reviews for this supplement at the time of writing, but it’s rated 3.9/5 stars on Amazon from 19 user reviews. The instructions state to take it one hour before bedtime, and many reviewers state they felt tired around an hour after taking it. One review says, “I like the time release feature of this supplement. It helps me stay asleep through the whole night without getting up, which is very nice. The presentation is good, and the ingredients seem top-notch. There also appears to be testing around the time release, which makes me more comfortable with its efficacy.”

Other reviewers note that they had an easy time falling asleep but still woke up throughout the night. Several said they didn’t notice a difference compared to their usual melatonin supplement. A handful also note that it would be beneficial to take a smaller dose on some nights, which is not possible given the design of the capsules. One reviewer states, “It did help me get drowsy, but it wasn't as strong as taking a full dose of instant release methods. It does help me get a good night's sleep, but it doesn't really seem to work much better than other melatonin supplements I have taken.” Many reviews mention that they like the capsule design and appreciate that Ritual uses a clear bottle, so you always know what’s inside.

About Ritual

Ritual was founded in 2016 by Katerina Schneider, inspired by the questionable ingredients she encountered in many products during her search for a prenatal vitamin. She founded this company to bring her vision of a nutritional supplement that contains 100 percent traceable ingredients to life. The brand’s Made Traceable® standards state that each product’s sourcing, testing and packing details are available.

Ingredients are carefully chosen from suppliers and partners through a vetting process that ensures Ritual’s high-quality standards are met. You know exactly where each component comes from because you can see the source of each ingredient on the label. We love that Ritual also shares where the other ingredients are sourced from and their function.

The brand taps experts and scientists from the Scientific Advisory Board to develop new products. Ritual also shares that it’s a Certified B Corporation, a program that evaluates the company’s impact on workers, customers, community, governance and the environment. Many products—including Sleep BioSeries—are Non-GMO Project Verified, Certified Carbon Free, vegan and gluten and major allergen-free. Each supplement is subject to third-party safety and quality testing at multiple stages of production.

To learn about other Ritual products, check out our Ritual Vitamins Review.

Ritual Sleep BioSeries Melatonin vs Olly Sleep Gummies

One key difference between Ritual Sleep BioSeries Melatonin and Olly Sleep Gummies is that Olly has five different options that include:

• Olly Fast Dissolves Relaxing Sleep
• Olly Extra Strength Sleep Gummies
• Olly Kids Sleep Gummies
• Olly Extra Strength Sleep Soft Gels
• Olly Immunity Sleep + Elderberry

These melatonin gummies include other active ingredients such as L-theanine, which can promote relaxation and elderberry, to name a few, whereas Sleep BioSeries Melatonin only contains melatonin. The price point for Olly is lower—ranging from $0.33 to $0.99 per serving—compared to Ritual, which costs $1.25 per serving. Olly’s Sleep Gummies have 1 to 10 milligrams of melatonin per serving, which is active right after consumption, while Ritual’s BioSeries technology releases 5 milligrams of melatonin throughout the night. There is no mention on the Olly website about third-party testing or other tests conducted by the brand. However, Sleep BioSeries Melatonin is third-party tested, and the brand executed a dissolution test to understand the slow release of the BioSeries technology compared to instant-release capsules.

For more information, check out the Olly Sleep Gummies Review.

Ritual Sleep BioSeries Melatonin vs. Kaged Sleep SR

Kaged Sleep SR uses a patented form of melatonin known as Microactive that has a two-pronged release to help you fall asleep and stay asleep for up to seven hours, a similar concept to Ritual’s BioSeries technology. Sleep SR contains 2 milligrams of melatonin, while Sleep BioSeries Melatonin has 5 milligrams, and Kaged includes B vitamins, which may help boost natural melatonin levels, among other ingredients. This sleep aid costs $0.83 per serving, slightly lower than Sleep BioSeries Melatonin. Both supplements are third-party tested and non-GMO. Each batch of Sleep SR undergoes Informed Sport testing to ensure its safety and that it does not contain banned substances or contaminants.

Related Post: Kaged Multivitamin Review

Ritual Sleep BioSeries Melatonin FAQs

Does Ritual Sleep BioSeries Melatonin have side effects?

Ritual does not mention any potential side effects. However, the Mayo Clinic states melatonin can cause headaches, dizziness, nausea, drowsiness, mild anxiety, feelings of depression, abdominal cramps, reduced alertness, confusion or disorientation. We recommend talking to your doctor if you’re experiencing any adverse effects or before starting a new supplement.

Is Ritual Sleep BioSeries Melatonin safe?

Ritual Sleep BioSeries is safe for most consumers; however, it’s important to consult your healthcare provider before taking it.

Is melatonin addictive?

No, the Mayo Clinic states, “Unlike with many sleep medications, with melatonin, you are unlikely to become dependent on it, have less response to it after repeated use or experience a hangover effect.”

Takeaway: Is Ritual Sleep BioSeries Melatonin Worth It?

I found that Sleep BioSeries Melatonin helped me fall asleep and stay asleep with minimal side effects. This supplement is made with traceable ingredients and has undergone tests for quality and potency, which isn’t true for all melatonin options. It comes at a higher price point than other brands, but it’s meant for occasional use to help with mild to moderate sleeplessness. Dr. Dasgupta notes, “It’s important to remember that melatonin is a hormone that is naturally produced in the brain that helps regulate your sleep-wake cycle. The most effective way to optimize your melatonin levels is through healthy sleep habits and prioritizing sleep hygiene along with cognitive behavioral therapy, especially if you are suffering from chronic insomnia.” Always consult your primary care doctor before starting a supplement, and talk to your doctor before taking melatonin if you are experiencing symptoms of a sleep disorder.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

Prices are accurate and items in stock as of publish time.