The short answer
Melatonin strips are thin films that melt on your tongue in seconds. Each strip holds a set dose of melatonin, so you can take it without water and without swallowing a pill.
To use one, place a strip on your tongue about 30 minutes before bed and let it dissolve. Strips range from about 1 mg to 10 mg, so check the dose. For sleep, a low dose is the place to start.
Key takeaways
- A melatonin strip is the same melatonin as a pill or gummy, in a film that melts in your mouth.
- Some melatonin can be taken in through the lining of the mouth. In one study, a mouth spray peaked faster than a swallowed tablet.1
- Take a strip 30 minutes before bed, at the same time each night.2
- Melatonin strips for sleep work best at a low dose. More is not better.2
What are melatonin strips?
A melatonin strip is a small, thin film, about the size of a postage stamp. It is made to dissolve when it touches the moisture on your tongue. Inside the film is a measured amount of melatonin, and often other ingredients like herbs or flavor.
The melatonin itself is no different from what you find in a pill or a gummy. What changes is how you take it:
- No water needed
- Nothing to swallow whole
- Usually no added sugar
- The same dose in every strip
Want the full side by side? Read melatonin strips vs gummies vs pills vs powders.
How do melatonin strips work?
Melatonin is your body's night signal. When it gets dark, your brain releases a small amount. That tells your body it is time to wind down. Melatonin does not knock you out like a sleeping pill. It works more like a clock.
A strip delivers that signal in two ways:
Through the lining of your mouth
Your mouth can take in some melatonin before you swallow. A review of the research found that melatonin taken in through the lining of the mouth reached higher blood levels than melatonin that was swallowed.3 In one small study, a melatonin spray used under the tongue peaked in about 23 minutes. A slow release tablet took 64 minutes.1 A strip that melts on your tongue may give melatonin some of that same contact.
Already dissolved when you swallow
A pill has to break down in your stomach first. A late dinner can slow that down. So can how you lie in bed. In a computer model of the stomach, a pill took 10 minutes to break down when lying on the right side, and more than 100 minutes on the left side.4 A strip has already melted, so it skips that step.
How fast do melatonin strips work?
The strip itself melts in seconds. But melatonin is a signal, so the real question is when that signal arrives.
A swallowed melatonin pill reaches its peak in the blood in about 50 minutes on average.5 Melatonin taken in through the mouth can peak sooner, as the spray study showed.1 Either way, the best habit is the same: take your strip about 30 minutes before you want to sleep, at the same time every night.2 Do not wait until you are lying awake.
How to use melatonin strips
- Dry your fingers. Strips soften quickly when they touch moisture.
- Place one strip on your tongue. Follow your product's label. Driffly strips go on top of the tongue.
- Let it melt. Do not chew it. It dissolves on its own in seconds.
- Time it. Take it about 30 minutes before bed, at the same time each night.2
- Close the tin. Keep strips sealed, dry, and away from heat so they stay fresh.
How to choose a melatonin strip
Not all melatonin strips are the same. Here is what I look at on the label.
| Check this | Why it matters | What to look for |
|---|---|---|
| Dose per strip | Strips range from about 1 mg to 10 mg. Higher doses can leave melatonin in your body the next day.2 | A low dose, inside the 0.3 mg to 3 mg range sleep doctors point to |
| Outside lab testing | Tested melatonin products often miss their labels, by a lot.6 | A brand that tests its product with a third party lab |
| Sugar | A nightly habit adds up. | Sugar free |
| Slow release or not | Slow release products keep releasing for hours.7 | Know which one you are buying |
| Other ingredients | Herbs can support a calm wind down, but you should know what they are. | Every ingredient and amount listed |
On a phone, swipe the table sideways to see every column.
Not sure what dose fits you? Read my guide to melatonin dose for adults and how much melatonin is too much.
Do melatonin strips have side effects?
A strip has the same melatonin as any other format, so the possible side effects are the same. Mayo Clinic lists headache, dizziness, nausea, and daytime drowsiness as the most common.8 These are more likely at higher doses. If you wake up foggy, read why you feel groggy after melatonin. For the full list, including the surprising ones, read melatonin side effects nobody warns you about.
My pick
The strip I chose: Driffly Night Reset Strips
I picked this formula using the checklist above.
- 1 mg of melatonin, the same in every strip.
- Valerian root, lavender, chamomile, and hibiscus to support a calm wind down.*
- Sugar free, with a light raspberry flavor.
- Melts on your tongue. No water needed.
Every order comes with a 30 night money back guarantee.
Common questions about melatonin strips
What do melatonin strips do?
They deliver melatonin, your body's night signal, in a film that melts on your tongue. Melatonin supports your body clock. It is not a sedative.*
How do you use melatonin strips?
Place one strip on your tongue about 30 minutes before bed and let it melt. Do not chew it. Take it at the same time each night.2
How fast do melatonin strips work?
The strip melts in seconds. Take it about 30 minutes before bed so the signal arrives on time.2
Do melatonin strips work better than pills?
Both give you melatonin. A strip skips the stomach step a pill depends on, and some melatonin can be taken in through the mouth.3,4 A strip also needs no water. I compare every format in this guide.
Can I take 2 melatonin strips?
I do not suggest doubling up to make it stronger. With melatonin, more is not better.2 Follow your label. If one strip does not help after several nights, talk to your doctor or pharmacist. Read how much melatonin is too much.
Can you take melatonin strips under your tongue?
Follow the directions on your product. Some are made to go under the tongue. Driffly strips are made to melt on top of the tongue.
Do melatonin strips expire?
Yes. Check the date on the package. Keep the tin closed and dry, since moisture can soften the strips.
When should I talk to my doctor?
Talk to your doctor or pharmacist before you use melatonin if you are pregnant, breastfeeding, or taking prescription medicine. Do the same if your sleep trouble lasts more than a few weeks.
Sources
- Ait Abdellah S, Raverot V, Gal C, et al. Bioavailability of melatonin after administration of an oral prolonged-release tablet and an immediate-release sublingual spray in healthy male volunteers. Drugs in R&D. 2023.
- Zhdanova IV, Wurtman RJ, Regan MM, et al. Melatonin treatment for age-related insomnia. The Journal of Clinical Endocrinology and Metabolism. 2001;86(10):4727-4730.
- Zetner D, Andersen LP, Rosenberg J. Pharmacokinetics of alternative administration routes of melatonin: a systematic review. Drug Research. 2016;66(4):169-173.
- Lee JH, Kuhar S, Seo JH, Pasricha PJ, Mittal R. Computational modeling of drug dissolution in the human stomach: effects of posture and gastroparesis on drug bioavailability. Physics of Fluids. 2022.
- Harpsoe NG, Andersen LP, Gogenur I, Rosenberg J. Clinical pharmacokinetics of melatonin: a systematic review. European Journal of Clinical Pharmacology. 2015;71:901-909.
- Erland LA, Saxena PK. Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content. Journal of Clinical Sleep Medicine. 2017;13(2):275-281.
- European Medicines Agency. Circadin (melatonin 2 mg prolonged-release tablets): product information.
- Mayo Clinic. Melatonin side effects: What are the risks? Expert Answers, Adult Health.
Tyler Smith, RN, BSN, BA is a registered nurse and the founder of Driffly. He writes and reviews the articles in the sleep education hub. About Tyler
The author is the founder of Driffly, which sells the product mentioned in this article. This article is for education and is not medical advice. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.