On a quiet night, the body initiates an internal choreography where every molecule counts. A clinical trial from the National University of Singapore, published in Nutrients in 2025(study in Nutrients 2025), revealed that supplementing with 5-HTP, a natural precursor of serotonin, can improve cognitive function and reduce mild symptoms of depression in healthy older adults. The study included 30 participants aged about 66 years for 12 weeks, observing a small but significant increase in cognitive scores and serum serotonin levels over the control group.
These results suggest that boosting the physiological pathways of sleep and mental well-being through nutrients such as 5-HTP may be helpful, especially at times when natural levels are diminished by age or stress. The authors note that the effect was modest and limited to healthy older people, and recommend further large studies before generalising their conclusions.
Why it matters to take care of your natural sleep rhythm
As we age or go through demanding times, endogenous melatonin production declines, making it difficult to initiate and maintain restful rest. The study cited above shows that supporting the natural synthesis of serotonin and melatonin can result not only in a clearer mind but also in a more stable state of mind upon waking.
It is not a matter of artificially inducing sleep, but of restoring internal balances through small signals: dim light in the evening, regular routines and precursor nutrients such as tryptophan (present in food) or its direct derivative, 5-HTP.
Biochemical chains behind deep rest
The process is simple but elegant. When night falls and we reduce external stimuli, the brain transforms food tryptophan into 5-HTP. This is converted first into serotonin, a neurotransmitter associated with emotional well-being, and then into melatonin, the hormone that regulates the sleep-wake cycle.
The clinical trial showed that supplementing with 5-HTP raised serum serotonin levels after three months, accompanied by a slight but significant improvement in cognitive tests and depressive symptoms compared to the control group. No relevant changes were observed on anxiety or Alzheimer-related biomarkers. In summary, the authors suggest that enhancing this metabolic pathway could facilitate smoother night-time transitions without resorting to sedative drugs.
Simple habits to support your rest each night
Taking care of your night-time environment is as important as choosing good nutrients. Dimming lights an hour before bedtime, avoiding bright screens, eating a light dinner and including natural sources of tryptophan such as nuts or oatmeal are small gestures that prepare the body to release its own melatonin.
Keeping regular schedules helps to synchronise the internal biological clock. At times when this is not enough – due to long journeys, sustained stress or hormonal changes – it may make sense to reinforce these physiological pathways with well-formulated supplements.
Melatonin 1 mg and 5-HTP with relaxing herbs.
Where a supplement like 4Sleep fits into your natural routine
Nutribiolite has developed 4Sleep, a food supplement designed to support the physiological balance of sleep when habits need extra support. Its formula brings together four key elements: melatonin (1 mg), a quantity endorsed by European authorities to help you fall asleep; standardised extract of Griffonia simplicifolia (49 mg of 5-HTP), which boosts the natural tryptophan-serotonin-melatonin pathway; plus concentrated extracts of valerian and chamomile to promote a relaxing internal environment without causing dependence or residual drowsiness.
Each capsule follows the logic described by recent science: it supports endogenous pathways of rest without replacing or artificially forcing them. The absence of unnecessary additives and the exclusive use of standardised extracts ensure consistent quality batch after batch.
Frequently asked questions about sleep, natural habits and 4Sleep
How should I take 4Sleep for best results?
Take one capsule approximately 30 minutes before bedtime with water. Keeping a regular schedule enhances its physiological effects.
What is the benefit of taking melatonin together with 5-HTP?
While melatonin tells the body when to sleep, 5-HTP supports the endogenous production of both serotonin (well-being) and melatonin. Their combination supports a smooth transition to sleep without chemical sensation or morning hangover.
Does it produce dependence or daytime sleepiness?
There is no dependence or residual drowsiness if you take the recommended dose (1 capsule). The formula respects physiological rhythms without blocking natural mechanisms.
Is it safe to use with other healthy habits?
Yes, it can be combined with light dinners rich in tryptophan (such as nuts or oatmeal), blue light reduction at night or relaxing techniques. If you are taking medication, consult your healthcare professional beforehand.
When does it make sense to use a supplement like this?
It makes sense when factors such as jet lag, prolonged stress or hormonal changes alter your internal rhythm and habits alone are not enough to restore stable rest.
This content is informative and does not replace the advice of a healthcare professional.
