A study in Community Pharmacists 2025 analysed the evolution of more than 1,600 people in a pharmacy nutrition service over 12 years. The results show that adjusting daily habits, such as professional monitoring, nutrition and consistency, can transform night’s rest and overall well-being. The rate of obesity dropped from 70 percent to 20 percent, while the discomfort associated with being overweight also decreased.
What does this mean for you? Maintaining a consistent routine and taking care of your diet helps not only to regulate your weight, but also to promote sleep and rest. The researchers found that those who attended regular follow-ups achieved better results, both in weight and in symptoms related to sleep quality. This holistic approach shows how small, sustained changes make a difference to physical and mental balance.
The importance of daily rhythm for better sleep
The body needs clear signals to prepare for nightfall. Dim light, a light dinner and regular schedules help synchronise internal clocks and encourage a natural transition to deep sleep. As the study showed, repeating healthy habits reinforces this physiological harmony.
When we follow consistent routines, hormonal systems – including melatonin production – function more efficiently. This translates into stable rest, fewer night-time awakenings and a greater sense of energy during the day.
Nutrition and the biochemistry of rest: much more than calories
It’s not just what we eat that matters, but when and how we eat. Nutrients such as tryptophan (found in foods such as oats and bananas) are converted into 5-HTP, a precursor of serotonin and ultimately melatonin, the key hormone that marks the onset of sleep. A balanced menu supports this natural cycle.
The study itself highlights that controlling biochemical parameters goes beyond weight: improving eating habits reduces physical and emotional symptoms associated with poor sleep. So, every meal is an opportunity to reinforce your night-time wellbeing.
When habits are not enough: natural physiological support
Sometimes factors such as prolonged stress, travel or hormonal changes alter the internal rhythm and make it difficult to fall asleep. At these times, it can make sense to turn to external support based on science and nature.
4Sleep, developed by Nutribiolite, follows this physiological logic: it combines melatonin (1 mg), recognised by European authorities for its key role in initiating sleep; 5-HTP extracted from Griffonia simplicifolia to boost natural serotonin-melatonin synthesis; plus standardised extracts of valerian and chamomile, plants traditionally used to promote relaxation without causing dependence or residual drowsiness.
Melatonin 1 mg and 5-HTP with relaxing plants.
Frequently asked questions about sleep, rest and 4Sleep
How should I take 4Sleep to support my routine?
Take one capsule approximately half an hour before bedtime with water. Keep regular schedules to enhance its natural benefits on your sleep.
Why does it combine melatonin with 5-HTP and plant extracts?
The formula integrates melatonin to initiate rapid sleep and 5-HTP to support natural serotonin-melatonin production at night. Valerian and chamomile help to relax without dependence or daytime drowsiness.
Does it produce drowsiness or hangover effect on waking?
No hangover sensation or daytime sleepiness due to its appropriate dosage and physiological profile aligned with the body’s internal rhythms.
Is it safe to take with tryptophan-rich foods?
Yes, you can safely combine it with light dinners that include natural sources of tryptophan such as oatmeal or banana. Together they optimise the transition to restful sleep.
When does it make sense to use a supplement like 4Sleep?
It makes sense when your habits fail to restore your sleep cycle after periods of intense stress, long journeys or hormonal changes. Always consult if you are taking medication or have personal concerns.
This content is informative and does not replace the advice of a healthcare professional.
