A recent study in the European journal of psychotraumatology 2025 showed that a simple intervention, such as immersive virtual reality therapy, can reduce anxiety symptoms and improve mood in people under chronic stress, such as Ukrainian veterans exposed to armed conflict. This clinical trial involved 69 adults divided into two groups: one group received daily virtual reality sessions alongside standard treatment, and the other received standard treatment alone. After several weeks, those who used virtual reality showed rapid improvements in mood and a significant reduction in anxiety (up to 14.5 per cent) and depressive symptoms (12.3 per cent), as measured by clinical scales before and after the sessions.
These data suggest that small daily gestures aimed at regulating the nervous system can make a real difference to our ability to rest and recover from stress. The research acknowledges its limits, as it was conducted only with young adults in Ukraine and over a few weeks. However, it confirms the value of simple routines that help restore our inner balance when external life overwhelms us.
Taking care of the nervous system helps you sleep better
Sleep and rest are not just about “switching off”, but about creating conditions where the body receives clear signals to relax. When we live under prolonged stress or sudden changes, such as travel or irregular shifts, our sleep hormones can become unbalanced. Melatonin is key to this process because it regulates when we feel naturally sleepy, but its production declines with age or in stressful situations.
Researchers point out that interventions focused on physiological calming – whether through technology, quiet night-time rituals or specific nutrients – facilitate the transition to deep rest. Thus, taking care of what we do before bedtime is as important as the total hours slept.
Everyday habits that promote stable sleep
Preparing for sleep begins long before closing your eyes. Dimming the lights after dinner, avoiding bright screens and incorporating tryptophan-rich foods or herbal teas are strategies validated by science to help the body release melatonin at the right time.
Keeping regular bedtimes and wake-up times also strengthens our internal biological clock. It’s not just about quantity of hours but quality: achieving full cycles without frequent interruptions or abrupt awakenings.
How 4Sleep fits in as physiological support for your nightly routine
At times when the natural rhythm of rest is disturbed – by night work, sustained stress or life changes – external support can be helpful. 4Sleep, developed by Nutribiolite, is formulated according to this physiological logic. Its precise combination includes melatonin (1 mg), recognised by European bodies as an effective dose for facilitating sleep onset; 5-HTP, extracted from Griffonia simplicifolia, a direct precursor of both serotonin and melatonin; and standardised extracts of valerian and chamomile, plants traditionally used to promote gentle relaxation without generating dependence or drowsiness on waking.
Each capsule provides controlled and safe amounts, in line with European recommendations to ensure responsible use, even in the long term. In this way, 4Sleep accompanies your internal rhythms, helping to synchronise the wake-sleep cycle when habits need extra support.
Melatonin 1 mg and 5-HTP with relaxing plants.
Frequently asked questions about sleep and rest with 4Sleep
What is the difference between combining melatonin and 5-HTP?
Melatonin sets the initial sleep signal while 5-HTP, a natural derivative of tryptophan found in foods such as nuts and oats, boosts the body’s own production of both serotonin and melatonin throughout the night, supporting a more stable cycle.
When does it make sense to use a supplement like 4Sleep?
It makes sense to use a supplement such as 4Sleep when external factors make it difficult to maintain healthy routines or if you notice persistent difficulty in falling or staying asleep despite good night-time habits.
Does it produce residual drowsiness or dependence?
No. It does not produce dependence or a “morning hangover” type sensation, as it uses physiological doses adjusted according to European recommendations. Its plant extracts act gently without chemical sedation.
Is it suitable for daily use, and for how long?
You can take it daily for prolonged periods as long as you maintain good general sleep hygiene. If you have any personal questions, please consult your health care professional first.
What habits enhance its effect?
Eating an early light dinner and avoiding caffeine and blue screens after sunset helps to enhance the natural benefits of both the product and the body’s own circadian rhythm.
This content is for informational purposes only and is not a substitute for the advice of a healthcare professional.
