A new study in Primary Care 2025, conducted by CAMFIC’s Tradop group, looked at how language influences the perception and management of persistent versus chronic pain. The researchers concluded that the way an experience is named affects both attitude and expectations for improvement, showing that small semantic changes can help reconfigure daily health routines and approaches.
This finding puts the spotlight on the importance of rituals and words in accompanying physiological processes such as sleep and rest. If redefining a concept can transform its experience, consciously adapting our nightly habits can also have a real impact on how we sleep and rest each night.
Words, routines and rest, a daily choreography
The body responds not only to external substances or stimuli, but also to the signals it receives from the environment and our mind. Calling insomnia “persistent” invites us to think about possible change, just as preparing the environment before going to sleep helps to initiate the natural sleep process.
Dimming the lights, choosing a light dinner or practising slow breathing are clear messages to our biological clock. According to the evidence, these gestures can reduce the time it takes to fall asleep and improve the perceived quality of a good night’s rest.
The role of melatonin, 5-HTP and plant extracts
Melatonin is a natural hormone that regulates sleep-wake cycles by synchronising our body with environmental rhythms. Its production decreases with age or under prolonged stress, upsetting our internal balance. 5-HTP, a direct precursor of serotonin (a key neurotransmitter for emotional well-being), is subsequently converted into melatonin during the night.
Added to this are plants such as valerian and chamomile, which have been valued for centuries for their ability to induce calm without generating dependence or residual drowsiness. Using standardised extracts ensures consistency and efficacy batch after batch.
Taking care of your nighttime routine promotes more stable sleep
There is no magic shortcut to better sleep every night but there are natural ways to support this process: keeping regular schedules, avoiding bright screens before bedtime and watching what you eat or drink after sunset all make a difference. Just as changing a word changes our attitude to persistent pain according to the study cited above, adjusting small night-time habits can gradually transform our relationship with rest.
Melatonin 1 mg and 5-HTP with relaxing plants.
When habits need extra support
In situations where factors such as long journeys, sustained stress or hormonal changes affect your natural sleep and rest cycle, you may want to consider an external accompaniment aligned with your internal physiology. The 4Sleep formula, developed by Nutribiolite and inspired by scientifically validated physiological pathways, combines melatonin (1 mg), standardised Griffonia extract (49 mg of 5-HTP) along with standardised valerian and chamomile to promote relaxation without dependence or residual effects upon awakening.
Frequently asked questions about natural sleep and 4Sleep
How does 4Sleep act on my sleep-wake cycle?
4Sleep synchronises its action with your internal rhythms thanks to its precise melatonin content (clear signal to initiate rest), together with the sustained supply of 5-HTP from Griffonia simplicifolia which boosts endogenous serotonin and melatonin synthesis during the night. Standardised extracts of valerian and chamomile also help to create an atmosphere conducive to relaxation before sleep.
Why is it important to use safe doses backed by EFSA?
Both melatonin (1 mg) and 5-HTP (49 mg) comply with European guidelines on safety in food supplements. These amounts support normal physiological processes without significant risk of adverse effects when used as directed by the manufacturer.
What is the difference between taking melatonin alone or a comprehensive combination?
While melatonin accelerates the onset of sleep, combining it with precursors such as 5-HTP strengthens the entire biochemical cycle involved in getting a good night’s sleep. Adding relaxing plants such as valerian and chamomile adds an extra dimension by helping to maintain deep rest without dependence or morning drowsiness.
Does it produce dependence or a hangover the next day?
No relevant cases of tolerance or residual symptoms have been reported with the doses used in this natural formula. It is designed to support existing internal processes while respecting the body’s own timing.
When does it make sense to use a supplement like this?
It makes sense when external factors disrupt your biological rhythm (sustained stress, jet lag or specific life stages). At such times, you can benefit from the gentle support offered by a formula based on natural active ingredients aligned with your physiology.
This content is informative and does not replace the advice of a healthcare professional.
