Our method
Humans sleep for about a third of their lives, but this is in no way a waste of time. Sleep is necessary for a normal physiological and psychological state. As a rule, an adult should sleep at least 7 hours a day, but some people are unsuccessful in doing so.
Sleep can be affected by modern lifestyles, lack of natural daylight can be a fact, but constant busyness, fatigue, mental stress and high blood pressure can also affect sleep. In our melatonin spray test 2021 we help you to get to know the hormone melatonin better, what advantages and disadvantages it brings and which products are recommended.
Contents
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 Buying and evaluation criteria for melatonin sprays
- 4 Guide: Frequently asked questions about melatonin sprays answered in detail
- 4.1 What is melatonin spray?
- 4.2 What are the side effects of Melatonin Spray?
- 4.3 What are the effects of Melatonin Spray?
- 4.4 How much does Melatonin Spray cost?
- 4.5 What types of melatonin are there?
- 4.6 What happens in case of a melatonin overdose?
- 4.7 What are the alternatives to melatonin spray?
Summary
- The melatonin spray promotes fast asleep and ensures an increased proportion of deep sleep phases.
- Melatonin Spray contains the valuable sleep hormone melatonin. In Germany, it is only permitted as a sleeping pill.
- Melatonin Spry controls the day-night rhythm and is produced in the pineal gland, but also in the digestive tract, among other places. Melatonin is absorbed through the mucous membranes and is easily dosed by spray.
Buying and evaluation criteria for melatonin sprays
In the following we would like to show you what you should look for when buying melatonin spray. In the following section, we will show you which factors you can use to compare and evaluate the melatonin spray.
In summary, these are:
Type
To take melatonin, not only melatonin sprays are offered on the market. Melatonin capsules are also among the most common products. However, since these first have to be dissolved and digested in the stomach, the onset of action is difficult to predict.
Since the melatonin spray does not need this diversions through the digestive tract, it works faster and more intensively. Melatonin spray is absorbed through the mucous membranes.
Dosage
The daily dose may vary depending on the amount of melatonin contained in one spray. With a spray of 0.125 melatonin each, the maximum recommended daily dose is 1 mg.
Melatonin spray can also help with jet lag.
Here you should use the melatonin spray 30 minutes or 1 hour before going to bed. Here you should take a dose of 0.5 mg of melatonin. To shorten the time it takes to fall asleep, it is best to take 1 mg of melatonin 1 hour before going to bed.
Ingredients
A melatonin spray not only contains the hormone melatonin, depending on the product, it may also contain the following additives:
- Water
- Sweetener
- Acidifier
- Flavouring
- Preservatives
In most cases, it does not contain sugar, so that the melatonin spray can also be used without hesitation after brushing your teeth and at night.
Guide: Frequently asked questions about melatonin sprays answered in detail
Melatonin also reduces stress and calms you down. In the following sections we will explain what effect melatonin spray can have and what is important when choosing it.
What is melatonin spray?
The hormone is naturally released in the dark. This is also the reason why we automatically become tired in the evening when it gets dark.
The melatonin level in the body peaks between two and three o'clock at night and decreases again in the morning hours. Melatonin also regulates blood pressure and kidney function. It also reduces energy consumption, improves the immune system and influences memory and learning abilities.
What are the side effects of Melatonin Spray?
Side effects of melatonin have not yet been researched.
However, you should be aware of the following symptoms and talk to a doctor if you feel unwell. Symptoms include drowsiness, lack of concentration, dizziness, stomach pain, headache, chest pain and disturbance of the natural sleep-wake cycle. (6)
What are the effects of Melatonin Spray?
Effect on the organism
Every night, between 0 and 3 o'clock, the concentration of melatonin is naturally at its highest. This is the so-called REM phase, the deep sleep phase. The peak of the melatonin effect through the release of the hormone takes place for most people at around 3 am.
After that, melatonin production slowly decreases until awakening. The melatonin level remains low during the day, while production in the pineal gland increases towards evening. The colloquial "inner clock" is thus an alternator of the secretion of melatonin and cortisol (2)
Effect on the brain
Essential functions of our brain benefit from the melatonin effect. A healthy rhythm is closely related to a balanced up and down of the melatonin level. According to this, the hormone increases the REM sleep phase, among other things. (3)
Effect on the body
Our sleep hormone melatonin also has a positive effect on our body. For example, it promotes the release of growth hormones. Melatonin therefore contributes to the renewal of cells.
You could also say that it is a natural anti-ageing agent that supports cell renewal by binding free radicals. The positive and antioxidant effect seems to minimise malignant cell changes. (4)
How much does Melatonin Spray cost?
| Type | cost |
|---|---|
| Melatonin spray with 0.5 mg melatonin | 33 GBP |
| Melatonin spray with 0.25 mg melatonin | 25 GBP |
Most melatonin spray bottles contain 3 ml, although the amount sprayed can vary. The aim is to get to about 1 mg of melatonin. This goal is reached with two to four sprays.
What types of melatonin are there?
Here is a brief overview of the most common ways to take melatonin:
- Melatonin Capsules: Melatonin capsules are particularly suitable for individual dosage. The capsules can be taken by opening them, so you don't have to take the capsule itself. In addition, there is no need for additional substances such as gelatine.
- Melatonin spray: With the melatonin drops, you can take the dosage individually. This way you can increase or decrease the amount you need. In most cases, this preparation is vegan, lactose-free and gluten-free.
Melatonin capsules
Melatonin capsules are suitable for individual dosing because you can open them and take the actual active ingredient directly. Therefore, you do not have to swallow the capsule itself.
The essential amino acid melatonin, is easily absorbed through the capsules, as the active ingredients work synergistically to facilitate absorption.
Melatonin Spray
The quick sleep aid in the form of Melatonin Spray is designed to reduce the time it takes you to fall asleep so that you feel rested and relaxed.
One spray of Melatonin Spray contains 0.125 mg of melatonin. So you can decide for yourself how much of the natural sleep hormone you want to take in. An amount of 8 sprays is often recommended, so you also get 1 mg of melatonin.
What happens in case of a melatonin overdose?
If the melatonin is not used properly and the amount taken is permanently too high, the melatonin receptors can become overstimulated and less sensitive. (1)
Melatonin causes your body to become tired. If not taken or dosed properly, this tiredness can continue during the day, which can lead to exhaustion, poor concentration, delayed reaction time of the body and consequently reduced performance. You should therefore always adhere to the recommended dosage and time period for taking melatonin.
What are the alternatives to melatonin spray?
For example, it is recommended that the mobile phone be put away one hour before going to bed. In addition, people should not eat too large meals. (7)
Diphenhydramine and doxylamine are also suitable according to Stiftung Warentest. These are antihistamines, but they should only be used for a maximum of two weeks. Since the body gets used to the substance, the effect will not help in the long run. In addition, these also have increased side effects. (8)
Image source: Troino / 123rf
References (8)
1.
Rest easy: MIT study confirms melatonin's value as sleep aid, Elizabeth A. Thomson, News Office
Publication Date: March 1, 2005
Source
2.
Melatonin in der Dermatologie Experimentelle und klinische Aspekte
Tobias Fischer, Walter Wigger-Alberti & Peter Elsner
Der Hautarzt volume 50, pages5–11(1999)
Source
3.
Melatonin und Schlaf-Wach Regulation
Kunz, Dieter, 2008
2008-10-27T09:13:22.569Z
Source
4.
2005; 2: 17.
Published online 2005 Nov 29. doi: 10.1186/1742-4933-2-17
PMCID: PMC1325257
PMID: 16316470
Melatonin, immune function and aging
V Srinivasan, GJM Maestroni, DP Cardinali, AI Esquifino, SR Pandi Perumal and SC Millercorresponding author
Source
5.
2014; 13: 106.
Published online 2014 Nov 7. doi: 10.1186/1475-2891-13-106
PMCID: PMC4273450
PMID: 25380732
The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature
Rebecca B Costello, Cynthia V Lentino, Courtney C Boyd, Meghan L O’Connell, Cindy C Crawford, Meredith L Sprengel, and Patricia A Deustercorresponding
Source
6.
netdoktor.de: Melatonin. Benjamin Clanner-Engelshofen 18. Januar 2017
Source
7.
apotheken-umschau.de: Was beim Einschlafen wirklich hilft Stephan Soutschek 07.06.2018
Source
8.
deutsche-apotheker-zeitung.de: Von Gute-Nacht-Tee bis Melatonin – was hilft? Stuttgart 03.07.2018
Source
