I was always approached taking melatonin supplements with doubt. They seem to help from time to time, but your brain is already making melatonin. On top of that, I’m not a fan of the sickly-sweet tablets, gummies, and other forms of melatonin I’ve come across. No one wants a bad taste in their mouth when they need to drift off to sleep.

This is where Onnit’s Instant Melatonin Spray comes in. Fellow WIRED reviewer Molly Higgins tried it first, and it came back fine. This spray comes in two flavors, lavender and mint, and is sweetened with stevia. While I wouldn’t consider it a gourmet flavor, I appreciate that it leans heavily on herbal ingredients known for sleep and relaxation.

Remember that melatonin is meant to be a sleep aid, not a cure-all. As such, one serving of this spray contains 3 milligrams of melatonin, which requires about six pumps to deliver. While 3 milligrams may not seem like a lot to kick-start your circadian rhythm, it’s actually the ideal dose to jump-start your brain’s wind-up process. Some people can do more (but not more than 10 milligrams!), others less, but depending on what the experts informed methis is the best value.

A couple of reminders for any supplement: consult your doctor if and when you want to include anything, including melatonin, in your evening regimen. Your healthcare provider can help confirm that you are not on any medications that add a sleep aid or supplement does not feel as effective. Onnit’s Instant Melatonin Spray is International Genetically Modified Organism Evaluation and Notification certified (AGAIN) to verify that it uses real non-GMO ingredients.

Other than that, there may be some trial and error on the best amount for you, and how much time it takes to get started. Some may be more sensitive to melatonin than others. For my partner Molly, it took about an hour. Melatonin can’t do all the heavy lifting, so make sure you’re ready to sleep when you take it, and that your sleeping area is set up for sleep success, until your mattress, sheetsand pillows.