Difficulty falling asleep, insomnia, waking up during the night… Our sleep is sometimes put to the test. The human body needs 7 to 9 hours of sleep per night to function optimally, but the facts are clear: our nights are getting shorter and shorter.
Beyond just fatigue, poor-quality sleep can have harmful effects on our health in the short term—by affecting our mood or concentration—and in the long term—by weakening our immune system, increasing the risk of cardiovascular disease and depression, and contributing to weight gain.
It is therefore essential to take care of yourself in order to recharge both physically and mentally. That’s why establishing good bedtime habits is the key to restful sleep:- Go to bed at regular times: our body’s control center is our biological clock; if we don’t follow its rhythm, our body becomes unbalanced.
- Avoid caffeine after 4 p.m.: You can opt for alternatives such as herbal teas and infusions.
- Limit screen time before bed: Melatonin production is affected by light; looking at screens before falling asleep delays its production, which will delay your sleep.
- Lower the room temperature: During the night, the body cools down to maintain its functions. 17°C is the ideal temperature for quality, restorative sleep.
While a healthy lifestyle is essential for improving sleep quality, dietary supplements can also help you fall asleep faster and enjoy more restful sleep; however, with an ever-expanding selection of products, it’s not always easy to make the right choice.
What Is Melatonin? What Are Its Benefits?
Melatonin, also known as the “sleep hormone,” is a hormone naturally produced by the body that helps regulate circadian rhythms (sleep-wake cycles) and, in particular, promotes sleep. Due to our increasingly stressful lifestyles, its production can be affected, creating an imbalance and contributing to sleep disorders such as drowsiness, insomnia, or waking up during the night. Whether used alone or in combination with other active ingredients such as herbs or vitamins, melatonin has become an essential component in dietary supplement formulas for sleep. However, it is primarily found in synthetic form, due to its lower cost and ease of production. But in response to growing consumer demand for more natural formulas, some manufacturers have chosen to adapt by sourcing plant-based melatonin, particularly from plants.
St. John's wort, naturally rich in melatonin
The St. John's wort is a plant with a particularly high concentration of melatonin and therefore offers a natural alternative to synthetic melatonin; its effect on falling asleep has also been clinically proven. In addition to reducing the time it takes to fall asleep, it promotes more restful sleep and greater relaxation for optimal recovery!However, it is not the only plant rich in phytomelatonin; oats, cherries, walnuts, and bananas are also excellent sources of plant-based melatonin, in addition to providing many essential nutrients.
Which plants work synergistically with melatonin?
Although melatonin is an incredibly effective way to drift off to sleep, there are also herbs that can complement its effects.
- Passionflower is the go-to medicinal plant in France for restoring restful sleep. Thanks to its sedative effect, it helps alleviate anxiety by soothing stress spikes and promoting relaxation, which indirectly helps reduce insomnia.
- Valerian, and more specifically its root, is rich in valerenic acid. Thanks to its calming effect, it helps you fall asleep more quickly while promoting restful sleep.
- Indian nard, which is less well known, is a plant used in Ayurvedic tradition. It acts on the nervous system by calming the mind, making it particularly useful in combination with melatonin to enhance its effects.
- Hawthorn, particularly its flowers, has been shown to be beneficial for sleep and heart rhythm disorders, nervousness, and palpitations. Its sedative effect makes it useful for treating mild sleep disorders.
- Chamomile, traditionally consumed as a herbal tea, is used as a folk remedy for sleep disorders because of its soothing, sedative, and pain-relieving properties.
- Verbena is a plant that has been used for centuries for its medicinal properties. Originally used to treat stress and digestive problems, it indirectly helps promote the sense of calm needed to fall asleep.
Melatonin: Effective, but Not Suitable for Everyone!
Although it is touted for its “miraculous” properties, its use should not be taken lightly, as it has numerous contraindications since it is a hormone. It is not recommended for pregnant or breastfeeding women or for those under 18 years of age, and it is advised not to use it if you have inflammatory or autoimmune diseases, epilepsy, asthma, or mood disorders… Not to mention its interactions with many medications: antidepressants, oral contraceptives, blood pressure medications, antiretrovirals… Other precautions should also be taken, as its pharmacological profile depends on the dose; at doses exceeding 2 mg per day, it is considered a “medication.”
With or without melatonin: our tips for choosing sleep supplements!
As you can see, melatonin-based dietary supplements are an ideal alternative for combating sleep disorders—especially if you’d rather not turn to medication right away—but let’s not forget that they aren’t suitable for everyone. To help you choose the right regimen for your needs, Kipli and Epycure have teamed up.
Quick-Sleep Gummies, for fast-acting results
The Quick-Sleep Gummies Epycure Laboratoire’s products are 100% natural, sugar-free chewing gums made with plant-based melatonin (derived from St. John’s wort), which has been clinically studied, and two scientifically recognized plants: passionflower and Indian nard. They are particularly suitable for cases of temporary sleep disturbances during periods of intense stress, or even jet lag. Take the gummies 30 minutes to 1 hour before bedtime, as part of a 2-week treatment regimen, and up to Up to 3 months. Thanks to their high melatonin content, they help you fall asleep faster from the very first dose and have the advantage of being taken without water—ideal for when you wake up in the middle of the night. An added bonus is their irresistible wild berry flavor!The Sleep Treatment in Capsules, for Chronic Sleep Disorders
The Peaceful & Serene Sleep Treatment by Epycure Laboratoire is a capsule regimen containing vitamins, herbs, and minerals designed to help you regain restful sleep over the long term. Particularly suited for people who want a hormone-free regimen, the formula contains valerian, kudzu, and magnesium to help you regain control of your sleep while helping to reduce mental stress before bedtime.
As a reminder, although dietary supplements are an effective alternative for sleep disorders, there is no miracle pill. If your symptoms persist, we recommend that you consult a healthcare professional who can offer a solution tailored to your needs.