Getting a good night's sleep shouldn't be a luxury. But for many people, sleep has become one of the most vulnerable areas of their health, whether due to accumulated anxiety, late-night screen time, an unbalanced diet, or the hectic pace of daily life.
The truth is that deep, restful sleep is as essential as good nutrition. It regulates hormones, strengthens the immune system, stabilizes mood, and allows the body to regenerate on all levels.
In this article, we provide a detailed analysis of the consequences of sleep deprivation, the science behind sleep cycles, and practical tips for improving your sleep.
The consequences of sleep deprivation
Lack of adequate sleep has profound negative impacts on the body and mind. The main consequences include:
- Increased inflammation : Chronic sleep deprivation can lead to systemic inflammation, contributing to various health problems.
- Blood Sugar Regulation Imbalance : Sleep affects insulin sensitivity, and lack of sleep can increase the risk of diabetes.
- Weight Gain : Disrupted sleep patterns can lead to hormonal imbalances that promote weight gain.
- Dysregulated Immunity : The immune system is compromised, making the body more susceptible to infections.
- Increased Risk of Chronic Diseases : Cardiovascular disease and hypertension are linked to lack of sleep.
- Deteriorating Mental Health : Sleep deprivation is associated with increased stress, anxiety, and depression.
- Cognitive Impairments : Learning, memory, and general cognitive functions are significantly affected by inadequate sleep.
The main elements of sleep
During sleep, the body goes through several processes essential for health and well-being:
- Glymphatic System : This system clears toxic metabolic byproducts from the brain during deep sleep.
- Mitigation of DNA and Chromosome Damage: Deep sleep cleanses the brain and repairs DNA and chromosome damage, primarily by repairing DNA double-strand breaks.
- Sleep Cycles : A full sleep cycle lasts about 90 minutes and alternates between REM (rapid eye movement) and non-REM sleep stages.
- REM Sleep : This stage is crucial for mental restoration, helping to reset the brain and restore normal functions.
- Deep Sleep : Essential for Physical Restoration - Deep sleep helps repair tissues, replenish energy, and clear the brain.
Fortunately, there are effective strategies to support this process, including supplements, foods, and rituals that respect the body's rhythm and help it regain its balance.
Supplements that promote sleep, according to science
1. Magnesium (bisglycinate or threonate)
One of the most important minerals for relaxing muscles, calming the mind, and preparing the body for sleep. Cofactor for enzymes involved in the synthesis of serotonin, GABA, and melatonin. Modulates NMDA glutamate channels and regulates the hypothalamic-pituitary-adrenal axis, reducing cortisol. The bisglycinate form is particularly well tolerated and absorbed, improves sleep efficiency, reduces insomnia, and enhances muscle and neuronal relaxation.
Magnesium Bisglycinat 125 90cap – Biogena
2. GABA and L-theanine
GABA is a neurotransmitter that inhibits brain arousal, helping to interrupt the "mental whirlwind" that prevents many people from switching off. Alpha-theanine (found in green tea) is an amino acid that increases alpha waves in the brain, promoting relaxation without sedation, increases GABA, and blocks glutamatergic neurotransmission, promoting a state of calm and gentle focus, ideal for the end of the day.
Gaba + L-Theanine - Quicksilver
3. Tryptophan
These amino acids are precursors to serotonin and melatonin. They help the body produce the "well-being and sleep hormones" naturally, without creating dependency.
Night Fusion by Alê 90g - Auri Foods
4. Melatonin (Phased Release)
Melatonin regulates the circadian rhythm and helps those who have trouble falling asleep, especially when combined with good habits. It's the hormone produced by the pineal gland that regulates the circadian rhythm, acting on MT1 and MT2 receptors to induce sleep. It reduces sleep latency, improves sleep quality, and is effective in circadian rhythm disorders such as jet lag. Extended-release formulas like the melatonin in Active Sweet Dreams help maintain sleep throughout the night.
5. KSM-66 Aswhagandha® (Aswhagandha Extract)
Ashwagandha, especially in its KSM-66® form, has been shown in clinical studies to significantly reduce cortisol, the stress hormone that, when elevated at night, interferes with sleep induction and depth. It contributes to relaxation and a state of rest. It improves HRV (heart rate variability), a marker of physiological recovery, and increases deep sleep.
Ashwagandha Triple Superior (KSM-66®) 120cap - Biogena
6. Valerian, Passionflower and Lemon Balm
Plants traditionally used to calm the nervous system, facilitate falling asleep and reduce nighttime awakenings. They inhibit the enzyme GABA transaminase, increasing GABA levels in the synaptic cleft. They promote relaxation, relieve anxiety, and improve sleep. They are especially effective when taken consistently over time, for at least three months.
Active Sweet Dreams 60caps - Salengei
7. Probiotics
The gut plays a crucial role in hormonal balance and the sleep-wake rhythm. Foods and supplements that nourish the gut microbiota can help improve sleep quality, especially in situations of chronic stress. In clinical studies, the B. longum 1714™ present in Zenbiome Sleep has been shown to improve stress response (reduced HPA axis activation and cortisol), modulate anxiety and mood, increase GABA levels, and regulate neurotransmitters.
ZenBiome Sleep 30caps - Microbiome Labs
7. Blue light blocking glasses
Blue light is everywhere—in electronic devices, fluorescent lights, and LEDs used in energy-efficient light bulbs. And it interferes with melanopsin receptors located in the retina of the eye, which send light information to our circadian clock, telling it when it's time for sleep and wakefulness.
And while we know it's (practically) impossible to avoid 100% exposure, we also know there are ways to protect ourselves. Blue-light-blocking glasses, with orange lenses, block harmful blue light at night, reducing eye fatigue and improving your sleep.
Habits that promote deep, restorative sleep
- Create consistent bedtimes and wake-up times (even on the weekend).
- Avoid screens and blue light at least 1 hour before bed.
- Eat an early, light dinner with foods rich in tryptophan and magnesium.
- Reduce caffeine and alcohol consumption, especially after 2 p.m.
- Mentally disconnect from the day with a transition-to-rest ritual (see below).
- Ventilate the room and maintain a cool temperature (around 18°C).
- Sleep in complete darkness — melatonin production depends on the absence of light.
Foods that help you sleep better
- Banana – rich in magnesium, potassium and tryptophan.
- Oats – a gentle source of carbohydrates that help tryptophan cross the blood-brain barrier.
- Kale, spinach, seeds – good sources of magnesium.
- Nuts (especially walnuts) – contain natural melatonin.
- Natural yogurt or kefir – source of tryptophan and probiotics.
- Chamomile or tulsi tea – with calming and adaptogenic effects.
Nighttime ritual to disconnect from the day
Creating a simple, consistent bedtime ritual can be more transformative than any single supplement. Repetition creates security, and the body learns it's time to rest.
Example of a 20-minute ritual:
- Low light and calm environment – light a candle or soft lamp, turn off screens.
- Relaxing infusion – chamomile, valerian or lemon balm
- 4-7-8 breathing – inhale for 4 seconds, hold for 7, exhale for 8. Repeat for 4 cycles.
- Mind Dump Journal – Write down 3 thoughts you want to release before bed.
- Conscious gratitude – write down one good thing that happened in your day.
This type of ritual sends a clear signal to the nervous system: “you are safe, it’s time to rest.”
In summary
Sleep is not a passive function; it is an active state of regeneration. When we respect its value, we cultivate health in all areas of life.
If you suffer from insomnia or wake up several times during the night, know that there are natural, safe and sustainable solutions that can give you back the rest you deserve.
At Nature Heals, we believe that sleep is one of the pillars of vitality. With the right nutrients, consistent habits, and respect for your biological rhythm, you can sleep better and live with greater presence, clarity, and balance.
Getting a good night's sleep is a form of self-care. And your body knows how to get back to that state—it just needs support, not imposition.
To delve deeper into the connection between stress, anxiety, and sleepless nights, read our article: “Stress + Anxiety = Sleepless Nights?”
