Natural Sleep Sprays

Sleep sprays come in a few quite different kinds, and each works in its own way:

• Homeopathic oral sprays go under the tongue before bed. They are made for bedtime use, with homeopathically prepared ingredients such as chamomile, passionflower and valerian.
• A daytime oral spray from Caruso's, made with lemon balm, can help relieve the symptoms of mild anxiety and nervous tension, and supports healthy mood balance.
• A lavender room and pillow spray brings a calming scent to your bedroom as you wind down.
• Magnesium oil is magnesium chloride in water, sprayed onto your legs or feet. It is sold as a cosmetic, not a medicine.

A sleep spray may suit you if:

• you find capsules and tablets hard to swallow
• you like to wind down with a calming scent
• you like a simple, quick ritual before lights out
• you travel or work shifts and want something small to carry

If you have trouble sleeping most nights, please talk to your GP.

Shop by type: Natural Sleep Aids, Magnesium Tablets & Supplements, Oils for Sleep and Lavender Face & Essential Oil.

Prices change, so check the pack. None of these packs states how many sprays are in a bottle, so the cost a millilitre is the fairest way to compare them.

1. No capsules: handy if you struggle to swallow tablets.
2. Daytime calm: Caruso's Stress & Anxiety Spray can help relieve the symptoms of mild anxiety and nervous tension during the day, and supports healthy mood balance.
3. Made for bedtime: the homeopathic oral sprays are designed for use before sleep.
4. Quick and convenient: a spray under the tongue takes only seconds and needs no water.
5. Portable: a 20 to 30 mL bottle fits easily in a handbag or travel case.
6. A calming scent: the lavender spray is lovely on your pillow and around your bedroom.
7. Value: the 1 litre magnesium refill works out at about 9 cents a millilitre, if you already own a pump bottle.

Always read the label and follow the directions for use. If symptoms persist, talk to your health professional.

Magnesium spray. No placebo-controlled trial of magnesium on the skin has measured sleep. The study most often cited gave 25 people a magnesium cream for two weeks and measured blood magnesium, not sleep. The main result was not significant, and one author has a royalty interest in a magnesium cream.^[2] A review of the topic found the case for magnesium through the skin is not supported by science.^[3] Our magnesium oil is sold as a cosmetic, so it makes no sleep claim.

Magnesium by mouth. A 2026 review of 12 trials rated the sleep evidence for oral magnesium low to very low certainty, with some modest benefit possible for some adults. The lead author runs a research company funded by supplement makers.^[4] For restless legs, a review found one trial, which showed no significant effect.^[5]

Homeopathic sprays. Potencies such as 6X and 30C describe how far an ingredient has been diluted, not a dose in milligrams. A 30C spray holds no measurable amount of the starting ingredient.

Bioglan Sleep Spray declares melatonin at 6X, a homeopathic dilution of 1 microgram a millilitre. That is not a measured dose, so it cannot be compared with a milligram figure on another pack.

A pharmacist can supply two melatonin tablets without a prescription. Neither comes as a spray.^[1]

• For sleep: modified release tablets of 2 mg or less, for short-term use in adults aged 55 or over, in packs of up to 30.
• For jet lag: immediate release doses of 5 mg or less, for adults 18 and over, in packs of up to 10.

Ask your pharmacist about this product. For natural options, browse our Natural Sleep Aids.

• Oral sprays: spray under the tongue shortly before bed, hold briefly, then swallow. Follow the pack. The Caruso's spray allows up to 18 sprays a day, so do not go over it.
• Magnesium oil: spray onto your legs, feet or shoulders and rub it in. Start with a few sprays.
• Pillow and room spray: spray the pillow or the air from about 30 cm before bed, never your face.
• Give it two weeks of steady use, at a time you will remember.

• Tingling from magnesium oil. It is common and comes from the magnesium chloride. Dilute it with a little water, use less, or apply after a shower.
• Skin. Keep magnesium oil off broken, irritated or freshly shaved skin, and off eczema.
• Kidneys. If your kidneys do not work normally, ask your doctor before using any magnesium product.
• Children. Labels differ, so follow the pack and ask your pharmacist before giving anything to a young child.
• Pregnancy and breastfeeding. Check with your doctor, pharmacist or midwife first.
• Medicines. Ask first, especially if you take sedatives or anything for mood.
• Alcohol. Some oral sprays contain a little alcohol as a preservative.

1. Oral or skin. Decide whether you want a spray for under the tongue or for your skin.
2. Look for an AUST L number if you want a listed medicine. A listed medicine can only contain TGA-approved low-risk ingredients, and its maker must hold evidence for what it says the product helps with.
3. Compare the cost a millilitre, since sprays per bottle are not stated.
4. Start small. Taste and skin feel matter with sprays, so try a small bottle first.
5. Ask first. Book a Free 10-minute consultation and we will help you choose.

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• More than 800 brands and over 10,000 products, chosen by practitioners.

Explore more: read our guide to the best sleep support supplements. You can also browse Natural Sleep Aids, Oils for Sleep and Magnesium Tablets & Supplements.

1. Therapeutic Goods (Poisons Standard) Instrument 2026, October 2026 version (F2026L01327), Schedules 3 and 4, and Appendix H, clause 1, item 28. Available at: https://www.legislation.gov.au/F2026L01327 (Accessed: 4 November 2026).
2. Kass, L., Rosanoff, A., Tanner, A., Sullivan, K., McAuley, W. and Plesset, M. (2017) 'Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: a pilot study', PLoS One, 12(4), e0174817. doi: 10.1371/journal.pone.0174817. Competing interests: one author discloses a signed royalty agreement on a transdermal magnesium cream.
3. Gröber, U., Werner, T., Vormann, J. and Kisters, K. (2017) 'Myth or reality: transdermal magnesium?', Nutrients, 9(8), 813. doi: 10.3390/nu9080813. The authors declare no potential conflict of interest.
4. Lopresti, A.L., Smith, S.J. and Drummond, P.D. (2026) 'Magnesium supplementation for sleep in adults: a systematic review of randomized controlled trials', Journal of Dietary Supplements, 23(5), pp. 553 to 581. doi: 10.1080/19390211.2026.2719670. No competing-interest statement appears in the bibliographic record; the lead author discloses elsewhere that he is managing director of a contract research organisation funded by nutraceutical companies.
5. Marshall, N.S., Serinel, Y., Killick, R., Child, J.M., Raisin, I., Berry, C.M., Lallukka, T., Wassing, R., Lee, R.W., Ratnavadivel, R., Vedam, H., Grunstein, R., Wong, K.K.H., Hoyos, C.M., Cayanan, E.A., Comas, M., Chapman, J.L. and Yee, B.J. (2019) 'Magnesium supplementation for the treatment of restless legs syndrome and periodic limb movement disorder: a systematic review', Sleep Medicine Reviews, 48, 101218. doi: 10.1016/j.smrv.2019.101218. Non-US-government research support; no competing interests stated.