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Lying in bed awake for hours is the easiest way to ruin your work week, and the temptation to swallow a melatonin in the moment to stop you from tossing and turning is real. But as any sleep doctor will tell you, melatonin and sleeping pills are best used in advance when you want to reset your sleep schedule. For actual long-term insomnia prevention, it may require changing up your bedtime routine rather than simply popping one back whenever you can't sleep.
Below, we asked Dr. Param Dedhia—the Director of Sleep Medicine at Canyon Ranch in Tuscon—for his best advice on how to improve sleep quality and fall asleep faster by making a few small tweaks to our nighttime routine.
1. Skip the Nightcap
When a glass of wine close to bedtime (maybe even to help you nod off faster) sounds appealing, it's probably best to rethink it. Dedhia says, "If you must drink alcohol at night, make sure you finish at least two hours before going to sleep. Limiting the amount of alcohol intake will help ease into a better night's sleep as each serving of alcohol takes two hours to get through your system."
2. Smell the Roses
The benefits of using essential oils have been extolled by holistic health experts before and Dedhia says that certain scents are especially great sleep aids. "Sensual smells such as roses, vanilla, or lavender help with relaxation, so adding just a spritz of lavender on the pillow can help you fall asleep faster." Try This Works' best-selling deep sleep spray, infused with lavender and chamomile, for starters...
More at: http://www.marieclaire.com/health-fitness/a26008/natural-sleep-aids/