Melatonin Spray for Sleep Does It Work and Is It Safe?

Quick Answer: Melatonin spray may be absorbed faster than some melatonin tablets, but research specifically showing that sprays help you sleep better is limited. Melatonin appears relatively safe for short-term use for many adults, although side effects, medications, dose, and long-term use are still important to consider.

Melatonin has come a long way from the familiar bottle of tablets or capsules. Today, you can find melatonin in gummies, patches, and even sprays that you use inside your mouth or under your tongue.

And there is plenty of interest in finding something that makes sleep easier. In 2024, 15.4% of U.S. adults reported having trouble falling asleep most days or every day, while 18.1% had trouble staying asleep [1]. Over-the-counter (OTC) sleep medications and supplements are also commonly used.

For many people, melatonin has become a go-to option when sleep does not come easily. A melatonin spray may sound even more appealing. There is no pill to swallow, and some sprays are designed to be absorbed quickly.

But does a faster spray mean better sleep? And is melatonin spray safe to use?

Let’s look at what melatonin sprays do, what the research says, and what you should know before using one.

What Are Melatonin Sprays?

Melatonin is a hormone your body produces naturally. Levels usually rise in the evening as it gets darker, helping regulate your circadian rhythm, or the internal clock that controls when you feel awake and when you become ready for sleep.

Melatonin supplements add more of this hormone from an outside source.

Instead of taking it as a tablet, capsule, or gummy, melatonin spray comes in liquid form. Most consumer sprays are used in one of two ways:

• Oral spray that is sprayed inside your mouth

• Sublingual spray that is sprayed under your tongue

You may also come across products described as melatonin nasal sprays, which are sprayed inside the nose. Research specifically looking at nasal melatonin products for sleep is much more limited [2], so most of what we know about melatonin sprays comes from oral and under-the-tongue products.

Melatonin spray is also different from a pillow or room spray marketed for sleep. Those products are sprayed into your surroundings and may contain ingredients such as lavender or other fragrances. They do not deliver melatonin into your body in the same way.

How Do Melatonin Sprays Work?

Your body begins making more melatonin as nighttime approaches. Rather than acting like a traditional sleeping pill that heavily sedates you, melatonin works mainly as a signal that helps your body recognize when it is time for sleep.

Supplemental melatonin tries to reinforce that signal. When you swallow a melatonin tablet or gummy, it passes through your digestive system and liver before much of it reaches your bloodstream.

A melatonin spray used under your tongue can take a different route. Some of the melatonin may be absorbed through the tissues inside your mouth, while the portion you swallow will still pass through your digestive system.

This is one reason certain melatonin sprays can raise melatonin levels in the blood faster than some tablets.

But faster absorption and better sleep are not necessarily the same thing.

Do Melatonin Sprays Really Work?

There are really two questions here. First, does melatonin itself help with sleep?

Research suggests it can, although the results depend on why you are having trouble sleeping, when melatonin is taken, and the dose being used.

A 2024 review of 26 randomized controlled trials found that melatonin reduced the amount of time it took participants to fall asleep and increased total sleep time overall [3]. The researchers also found that timing and dose affected the results. However, the studies included different groups of people and different melatonin regimens.

Melatonin may also be useful when your sleep schedule is out of sync with your body clock, such as with jet lag or certain circadian rhythm sleep disorders [4], while research on chronic insomnia is less convincing. 

In fact, the American Academy of Sleep Medicine (AASM) does not recommend melatonin as a treatment for chronic insomnia in adults [5]. Cognitive behavioral therapy for insomnia, commonly called CBT-I, remains a recommended first treatment for ongoing insomnia.

The second question is whether taking melatonin as a spray works better than taking it in another form.

This is where the evidence becomes much thinner.  One small 2023 study compared an immediate-release melatonin spray used under the tongue with a prolonged-release melatonin tablet. The spray raised blood melatonin levels faster and produced a higher peak concentration [6].

But there are some important limitations. 

The study enrolled only 14 healthy men, with 13 included in the final analysis. It compared 1 mg of melatonin from the spray with a 1.9 mg prolonged-release tablet, so the products differed in both dose and how they released melatonin.

Most importantly, researchers measured melatonin levels in the blood, not whether participants fell asleep faster or slept better.

Several of the researchers were also employees of the company connected with the products being studied. 

So, the research supports the idea that an immediate-release melatonin spray can be absorbed faster than a prolonged-release tablet. It does not prove that melatonin spray gives you better sleep than pills, gummies, or other forms.

Do Melatonin Sprays Work Faster Than Pills?

They can, depending on the product. In the 2023 study, blood levels from the under-the-tongue melatonin spray peaked at about 23 minutes, compared with about 64 minutes for the prolonged-release tablet.

That sounds like a big difference, but it needs some context.

A prolonged-release tablet is purposely designed to release melatonin gradually [7], while an immediate-release spray is designed to release it quickly. So this was not simply a comparison between a spray and an otherwise identical pill.

How quickly a melatonin spray affects you may also depend on the amount you take, how the product is made, when you use it, and how your body responds.

That means the timing found in one small study should not be treated as a guarantee that every melatonin spray will start working within 20 or 30 minutes.

How Much Melatonin Spray Should You Use?

There is no single melatonin spray dose that is right for everyone. 

The amount of melatonin delivered by each pump can vary from one product to another. Taking additional sprays can quickly increase the total amount you are getting.

Research also has not established that taking more melatonin always produces better sleep. In the same 2024 dose-response analysis, researchers found that both dose and timing can influence melatonin's effects, but they examined several forms and dosing schedules rather than establishing one standard dose for sprays [3].

Follow the dosing instructions on the product you are using rather than assuming that the dose from a tablet or gummy can be directly converted into the same number of sprays.

There is another reason to pay attention to the amount you take. Melatonin is sold as a dietary supplement in the United States, which means the FDA does not approve these supplements for safety and effectiveness before they reach the market [8].

Studies examining commercially available melatonin supplements have also found that the actual amount of melatonin in some products did not closely match what was listed on the label [9]. These studies were not limited specifically to sprays, but they raise a broader concern about melatonin supplement consistency.

Also Read: Melatonin Withdrawal: Is It Real, and What Happens When You Stop Taking It?

Is Melatonin Spray Safe?

For many healthy adults, short-term use of melatonin appears to be relatively safe.

The bigger uncertainty is long-term use. There is still not enough information to say with confidence what happens when people take supplemental melatonin every night for months or years.

Possible melatonin side effects may include:

• Daytime drowsiness

• Headache

• Dizziness

• Nausea

A review of studies involving higher melatonin doses also found an increased risk of side effects such as drowsiness, headache, and dizziness [10], although serious adverse events were not clearly increased in the limited high-quality studies available.

The spray itself does not necessarily remove these risks. You are still adding melatonin to your body, regardless of whether it comes from a pill, gummy, or spray.

Also Read: Is Melatonin Safe Long-Term? A Sleep Physician Explains

Can You Use Melatonin Spray Every Night?

Taking melatonin occasionally and taking it every night for an extended period are different questions.

Short-term melatonin use has been studied much more extensively than long-term daily use. The National Center for Complementary and Integrative Health notes that information about the long-term safety of melatonin supplements remains limited.

Regularly needing a sleep supplement can also be a reason to look at what is keeping you awake in the first place.

If you have persistent trouble falling asleep, repeatedly wake during the night, or your sleep problems are affecting your daytime life, speak with your healthcare provider rather than continuing to increase the amount of melatonin you take.

For chronic insomnia, treatments such as CBT-I have much stronger guideline support than relying on melatonin night after night.

Also Read: What Happens to Your Body When You Take Melatonin Every Night

Who Should Talk to a Healthcare Provider Before Using Melatonin Spray?

Being available without a prescription does not mean melatonin is right for everyone.

Talk with your healthcare provider before using a melatonin spray if you take prescription medicines or manage an ongoing medical condition.

People with epilepsy and those taking blood-thinning medicines should use melatonin under medical supervision because of possible interactions or safety concerns.

There is also limited information about melatonin use during pregnancy or breastfeeding, so it is best to discuss it with your healthcare provider first.

And because melatonin can cause drowsiness, avoid driving or doing anything that requires you to be fully alert after taking it.

Is Melatonin Spray Safe for Kids?

Melatonin is sometimes used for children with certain sleep problems, but parents should not assume that an over-the-counter spray is automatically safe simply because melatonin occurs naturally in the body.

The American Academy of Sleep Medicine (AASM) recommends that parents speak with a pediatric healthcare professional before giving melatonin or other supplements to a child [11]. A healthcare professional can determine whether melatonin makes sense for the child's specific sleep problem and advise on timing and dose.

Research specifically examining melatonin sprays in children is especially limited. There is also the risk of accidental use. A spray bottle can allow a child to take multiple doses quickly if it is left within reach.

Melatonin exposures among children have increased sharply in the United States. CDC data estimated that melatonin was involved in about 11,000 emergency department visits among children age 5 and younger for unsupervised ingestion between 2019 and 2022 [12]. Most of those cases involved solid products such as gummies, rather than sprays, but the same safe-storage rule applies to any melatonin product.

Keep melatonin sprays and other sleep supplements stored where children cannot see or reach them.

Also Read: 8 Ways to Help Your Child Sleep Better (Without Melatonin)

What Should You Do if You Use Too Much Melatonin Spray?

It can be easy to lose track of how much melatonin you have taken when each press of a spray bottle adds another dose.

There is no clearly established amount that defines a melatonin overdose for everyone. Taking too much may cause increased sleepiness, headache, nausea, or other unwanted effects.

If you accidentally take more than directed, a child uses a melatonin spray, or you are unsure how much was taken, contact Poison Control for advice. In the United States, Poison Control is available online or by calling 1-800-222-1222.

Call 911 if the person collapses, has a seizure, has difficulty breathing, or cannot be awakened.

What if You Prefer to Avoid Melatonin?

Melatonin may be useful for some people, but it is not the only option when you are looking for support at night.

You may prefer not to take supplemental melatonin because of next-day drowsiness, medication concerns, uncertainty about long-term use, or simply personal preference.

A consistent sleep schedule, limiting bright light close to bedtime, and addressing habits that interfere with sleep can all be part of a healthier nighttime routine. People with chronic insomnia may benefit from CBT-I, which targets the behaviors and thought patterns that can keep insomnia going.

If you prefer a melatonin-free sleep aid, Sip2Sleep® is a liquid option made with Montmorency tart cherry extract and Rafuma leaf. It is taken under your tongue as part of your nighttime routine rather than adding a melatonin supplement.

What to Remember

Melatonin spray offers a convenient way to take melatonin, but research specifically on the spray form is still limited. It may work for some people, but that does not mean it is the best option for every sleep problem.

If you decide to use a melatonin spray, stick with the recommended amount and consider your medications and health conditions. If your sleep problems keep coming back, talk with your healthcare provider about what may be affecting your sleep and whether another approach may be a better fit.

About the author

Dr. Ruchir P. Patel, MD, FACP, is the Medical Director of the Insomnia and Sleep Institute of Arizona and the founder of Sip2Sleep. He is triple board-certified in sleep medicine, obesity medicine, and internal medicine. Dr. Patel is a multi-year Phoenix Magazine Top Doctor and holds the Inspire Excellence designation.

Reference:

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