The study was funded by the California Walnut Commission but independently designed and analyzed. It was conducted only in healthy young adults; future studies should explore whether these benefits also apply to older people or those with sleep difficulties.
The biochemical dance of sleep: tryptophan and melatonin
Sleep is a choreography between light, what we eat and our internal clock. At night, the body transforms tryptophan – an amino acid found in nuts – first into 5-HTP, then into serotonin and finally into melatonin. This hormone signals the brain that it is time to rest.
Walnuts provide both tryptophan and small amounts of plant-based melatonin (about 118 ng per serving), along with B vitamins and magnesium. These nutrients act as key players in the natural synthesis of melatonin, helping to regulate the wake-sleep cycle without disrupting other processes.
Light dinners and consistent routines enhance rest.
There is no magic button for a good night’s sleep: every night is the result of small accumulated decisions. The researchers recommended eating dinner at least two hours before bedtime, avoiding caffeine and blue screens in the afternoon-evening, and keeping regular schedules.
Adding foods rich in tryptophan (nuts, oatmeal) and creating a calm environment favors the endogenous release of melatonin. Thus, the body recognizes the natural signals of nightfall and gradually prepares for a smooth transition to rest.
When you are looking for extra support: how 4Sleep fits in
Sometimes, factors such as stress, hormonal changes or traveling can hinder this natural synchrony. At these stages, resorting to physiological support can be useful without upsetting the body’s balance.
4Sleep follows the same biochemical route: it combines 1 mg of melatonin, direct precursor(5-HTP) extracted from Griffonia, valerian and chamomile. These ingredients gently reinforce the nocturnal signal of rest when the body needs extra help to restore its internal rhythms.
Melatonin 1 mg and 5-HTP with soothing botanicals to facilitate the onset of rest, as a complement to specific nighttime habits.
Frequently asked questions
How does 4Sleep help the natural sleep rhythm?
4Sleep provides melatonin, 5-HTP, valerian and chamomile following the natural pathway tryptophan → serotonin → melatonin. It reinforces the nocturnal signal when external factors make it difficult to fall asleep while maintaining physiology without creating dependence or daytime sleepiness.
Why tryptophan-rich foods alone are not enough?
Food is an essential ally, but there are times when the body needs more precision or speed to synchronize its internal clock. 5-HTP acts directly as a fast precursor; the combination with melatonin supports smooth transitions when habits are not enough.
When is more useful to take food supplements, such as 4Sleep?
In periods of jet lag, changing shifts or persistent stress it can be difficult to maintain regular schedules and clear signals to the body. A physiological supplement can reinforce that biological message without disrupting the natural cycle or producing drowsiness upon awakening.
Is it safe to take 4Sleep every night?
Yes, as long as you follow the directions (one capsule before bedtime). The dosage is in line with EFSA endorsed(1 mg melatonin). It does not contain synthetic additives and does not produce tolerance or dependence; if you have any personal doubts, always consult your health professional.
What is the difference between 4Sleep and other melatonin-only supplements?
4Sleep integrates fast melatonin, natural 5-HTP, valerian and chamomile standardized to accompany the entire physiological process of rest (onset-relaxation-maintenance), not just accelerate the onset of sleep.
