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  Best Liquid: Pure Encapsulations Melatonin Liquid. Pure Encapsulations' liquid melatonin supplement is a quick, convenient way to reap the benefits of the sleep-promoting supplement. The non-GMO liquid dispenses easily and allows you to control how much you're getting. Each 1 ml dropper delivers 2.5 milligrams of micronized melatonin with a delicious, naturally-flavored apple and black currant taste. The great-tasting liquid is made with hypoallergenic, vegetarian ingredients, and is Certified Gluten-Free.

The product is also sugar-free and is sweetened using stevia. If you have trouble swallowing pills or want more options for adjusting your dose, a melatonin spray might be your best option. Source Naturals’ Melatonin NutraSpray is a smart solution that comes in a fun orange flavor. This supplement contains 1.5 milligrams of melatonin per spritz. This makes it easy to only use a small amount if you need less help falling asleep, or you can go for two or three spritzes when you really need to re-regulate your sleep. It’s also great for traveling or for using any time you don’t have a glass of water on your nightstand. Dosage : Melatonin comes in a variety of doses ranging from 0.2 to 10 milligrams.

There is not one recommended dose, and lower doses often work as well as higher doses. Speak with your physician to figure out if melatonin is appropriate for your individual needs, and if so, the proper dosage. Form: Melatonin supplements come in a variety of forms including capsules, tablets, sprays, gummies, and lozenges. If you don't like swallowing pills, gummies, sprays, or lozenges may be a good option for you. However, if you prefer to avoid added sugar or sugar substitutes in your supplements, capsules or tablets are usually free of sweeteners. Ingredients : Always double-check the ingredient list to see exactly what is in your melatonin supplement. Some products contain additional ingredients such as herbs or complementary vitamins. Additionally, some supplements contain soy, gluten, or other common allergens. "Melatonin, a hormone produced in the pineal gland, suppresses neurons in the brain that keep you awake.   We naturally make our own melatonin, but exposure to light and pre-bed screen time can interrupt this important process. Multiple studies show that melatonin can assist in falling asleep; however, it's also prudent to assess other factors that can inhibit the initiation of sleep such as watching TV, looking at your phone, smoking, excess alcohol, and stress." — Kristin Kirkpatrick , MS, RDN. A personal note on my recommendations written above . As a dietitian, I am careful to recommend supplements. In writing this article, I spent time reviewing the most current clinical research on melatonin supplementation and optimal doses, looking at multiple products and brands, and consulting with trusted peers in dietetics. I believe the melatonin supplements in the round-up are made by trusted brands and are composed of high-quality ingredients. Melatonin by Form: Pros and Cons of Pills, Gummies, and Liquids. Think melatonin might help improve the quality of your sleep? Here’s what you need to know about different forms of the supplement to decide which one is right for you. Daytime sleepiness, poor concentration, and irritability are the effects of being unable to fall asleep or stay asleep at night. When insomnia threatens to become chronic and continues night after night, naturally you want a solution with a proven track record. Melatonin is a hormone naturally produced in your brain when you’re exposed to darkness, and it allows your brain to transition from wake to sleep, explains Amy Korn-Reavis , a clinical sleep educator based in Orlando, Florida. ( 1 ) Melatonin essentially regulates your sleep cycle. For the most part, many people produce enough melatonin to sleep well at night.

For those who don’t, a melatonin supplement might be the answer. (1) There aren’t any hard or fast rules with regard to how much melatonin to take, but typically, you’ll only need about 0.5 (milligrams) mg to 3 mg per night.

( 2 ) Melatonin is popular because it’s non-habit-forming and there’s a low risk of sleep inertia (waking up feeling groggy or hungover). ( 3 ) That’s not to say that melatonin doesn’t have its faults. Side effects can occur if you take too much or if you’re sensitive to the supplement. These include headache , nausea , dizziness , and daytime fatigue.

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