A randomised controlled trial published in the Journal of Pineal Research 2025(study in Journal of pineal research 2025) explored how the combination of melatonin (5 mg) and bone-stimulating exercise can influence both bone health and general well-being in postmenopausal women with osteopenia over the course of a year. The group receiving melatonin together with exercise had modest but significant improvements in bone markers, functional stability and nocturnal melatonin levels. No relevant side effects or notable differences in other parameters were observed between the groups.
These results suggest that, after the age of 40, when natural melatonin production begins to decline, reinforcing this hormonal cycle through habits and nutritional support may help maintain not only nocturnal rest but also other aspects of physical well-being.
Why melatonin matters more as we age
As we age, especially after 40 or during menopause, natural levels of melatonin, the hormone that regulates our biological clock, decrease. This decline makes it more difficult to fall asleep and maintain a stable sleep throughout the night. According to research, including recent European reviews, this decline is linked to greater difficulty in getting deep rest or experiencing frequent awakenings.
It is no coincidence that many adults seek natural ways to restore their circadian rhythm. Dim light in the evening, light dinners rich in tryptophan (a natural precursor of serotonin and then melatonin) and relaxing routines before bedtime are key strategies to synchronise this internal cycle.
The role of tryptophan and 5-HTP in your night
Taking melatonin alone is not enough: our body follows a precise pathway from food to restful sleep. It all starts with tryptophan, which is found in foods such as oats and nuts. This amino acid is first converted into 5-HTP, then into serotonin (the neurotransmitter of emotional balance) and finally into melatonin.
The advantage of 5-HTP, according to studies reviewed by European health authorities, is its ability to speed up this process without going through as many intermediate stages as pure tryptophan. This facilitates efficient serotonin synthesis during the evening, preparing the body for natural, deep sleep.
Take care of your night-time routine to support the physiological cycle
Getting a good night’s sleep is much more than just “switching off” the mind. Our nervous system needs clear signals: less blue light at night, light meals rich in tryptophan before bedtime and quiet activities such as reading or listening to soft music help prepare that fertile ground where rest flourishes.
Every little gesture adds up: eat an early dinner, avoid bright screens, take a few minutes to breathe deeply before going to bed… This gives your body room to produce its own melatonin just when it needs it most.
Melatonin 1 mg and 5-HTP with relaxing plants.
How 4Sleep fits in if you are looking for a real physiological support
At times when your internal rhythms lose rhythm due to sustained stress, long journeys or hormonal changes, an external booster can make sense. 4Sleep, developed by Nutribiolite, replicates this physiological logic recognised by European experts by combining melatonin (1 mg), a dose scientifically endorsed as an adjuvant to initiate sleep according to EFSA and AIFA; 5-HTP extracted from Griffonia simplicifolia, optimising the natural conversion to serotonin-melatonin; plus standardised extracts of valerian and chamomile – plants known to promote deep relaxation without generating dependence or residual drowsiness.
Unlike supplements based on melatonin alone or unnecessarily high doses (which can increase risk), this formula seeks to accompany your existing internal processes without forcing artificial mechanisms. So you can gradually restore your nocturnal balance while maintaining mental clarity upon awakening.
Frequently asked questions about melatonin sleep and responsible use of 4Sleep
For whom does it make sense to use a supplement like 4Sleep?
It makes sense to use a supplement like 4Sleep when your natural sleep rhythm is disturbed by prolonged stress, long journeys or changing hormonal stages. It does not replace a good nightly routine, but it can accompany it when habits are not sufficient.
What is the difference between taking melatonin alone or a comprehensive formula?
Unlike melatonin-only products even at high doses (beyond the recommended range), comprehensive formulas such as 4Sleep combine several active ingredients – correctly dosed melatonin together with natural precursors such as 5-HTP – which provides gradual support while respecting your natural physiology.
When do you usually notice the benefits?
Consistency is key. Most notice positive changes in ease of sleep onset and quality of rest within two to four weeks of starting a regular routine with the product.
Does it produce dependence or daytime sleepiness?
No. The safe doses used in both scientific studies and responsible products do not generate tolerance or residual sensation upon awakening when the correct indications are followed.
How should it be taken for best results?
Take one capsule approximately half an hour before bedtime accompanied by consistent habits such as eating a light dinner and avoiding bright light close to bedtime.
This content is for information only and is not a substitute for the advice of a healthcare professional.
