A randomised clinical trial, published in Scientific Reports 2025(study in Scientific Reports 2025), evaluated for the first time the effect of melatonin on cardiovascular risk factors such as inflammation and oxidative stress in patients undergoing peritoneal dialysis. For ten weeks, 44 adults received either 5 mg of melatonin or placebo every night. The group taking melatonin showed a significant reduction in markers of inflammation and oxidation such as MDA and hs-CRP compared to placebo.
These results suggest that melatonin, in addition to its role in circadian rhythm, may positively influence parameters associated with metabolic and vascular well-being. Although the study was small and specific to people with kidney failure, it opens a window on how this molecule accompanies the internal processes of night-time rest.
In everyday life, maintaining regular sleep routines is as important as taking care of what we eat or our environment before bedtime. Evidence points to the fact that small adjustments can support both the quality of sleep and the physiological processes involved in night-time recovery.
Melatonin, a natural signal for better sleep
Melatonin is a hormone that the body produces in response to darkness. Its function is to synchronise sleep-wake cycles according to environmental cues, especially light. Factors such as stress, night shifts or age can reduce its natural production and make it difficult to fall asleep.
From the age of 40 onwards, endogenous levels drop significantly and, in people over 70, they are minimal. This explains why many people seek physiological alternatives to restore their internal rhythm when the usual routines are not enough.
It’s not just sleep, it’s how you prepare for your night
Getting a good night’s sleep starts long before you close your eyes. A quiet environment, dim lights and a light dinner send clear messages to the brain to trigger the natural release of melatonin. Incorporating foods rich in tryptophan, such as oatmeal or banana, also helps to complete this biochemical process.
The body interprets these gestures as an invitation to slow down and restore its essential functions during the night. When these signals are not enough, external support can accompany this physiological transition without forcing it or upsetting the natural balance.
Natural pathways to a more stable rest
Maintaining a consistent bedtime routine is key to harnessing the action of endogenous melatonin. Avoiding bright screens and stimulating activities an hour before bedtime reinforces the “it’s time to rest” signals. Deep sleep is the result of both these little rituals and the right accompaniment when the internal clock is out of sync.
Melatonin 1 mg and 5-HTP with relaxing plants.
Why choose physiological aids such as 4Sleep?
At times when the internal clock loses rhythm, such as in the case of sustained stress, long journeys or hormonal changes, a supplement can make sense if you are looking for a gentle and natural support. 4Sleep follows this physiological logic, which is supported by recent studies and European recommendations.
Its formula combines melatonin (1 mg), recognised by scientific evidence to help initiate sleep when taken shortly before bedtime, with 5-HTP from Griffonia simplicifolia which supports the natural synthesis of serotonin and melatonin during the night. In addition, standardised extracts of valerian and chamomile help to create a relaxing environment without generating dependence or residual drowsiness on waking. This supports the physiological process of rest while respecting the body’s internal rhythms.
Frequently asked questions about melatonin sleep and 4Sleep
How should I take 4Sleep to support my night-time routine?
Take one capsule about thirty minutes before bedtime with water and maintain regular schedules to optimise its physiological benefits.
How is 4Sleep different from other melatonin-only supplements?
Unlike melatonin-only products, 4Sleep also incorporates plant-based 5-HTP and standardised valerian and chamomile extracts to support both the onset and maintenance of natural sleep.
Does it cause drowsiness the next day?
No. The precise dosage of melatonin together with plant extracts is designed to prevent hangovers or tiredness on waking when taken as directed.
What does “standardised extract” mean in the composition?
Standardised means that each capsule always contains the same amount of active ingredients (such as valerenic acid or apigenin), ensuring consistent quality between batches.
Is it safe to take if I have other healthy routines?
Yes, combining it with consistent night-time habits such as eating a light dinner or reducing screens enhances its physiological effect with no known risks for healthy adults.
This content is for informational purposes only and is not a substitute for the advice of a healthcare professional.
