We spend around a third of our lives asleep. Yet many people give little thought to the role these hours play in overall wellbeing.
In my father's pharmacy, I learned early on how often people come in because of sleep problems: they lie awake for hours in the evening, wake up at night, or feel completely exhausted in the morning. Good sleep is not a matter of luck, but the result of biological processes that we can support with the right knowledge and suitable routines.
This article gives you a comprehensive overview: the sleep stages, your internal clock, how much sleep you really need, what happens when you don't get enough sleep, and which strategies help you get more restful nights. I'll also introduce three products from our manufacturing company, including our Night Rest Complex with melatonin, because melatonin helps to shorten the time it takes to fall asleep (when taken at 1 mg shortly before bedtime).
NIGHT REST COMPLEX — Melatonin with plant-based companions
Night Rest Complex with melatonin in a thoughtfully formulated recipe — complemented by L-tryptophan, passionflower, lemon balm, hops and B vitamins.
✓ Melatonin (1 mg): helps to shorten the time it takes to fall asleep
✓ Enhanced with passionflower, lemon balm and hops: traditional plants from European herbal tradition
✓ L-tryptophan as a natural amino acid
✓ B vitamins: contribute to the normal function of the nervous system
✓ Made in Germany · without unnecessary additives
→ Discover Night Rest Complex now
Why sleep is so important and what happens in the body
Sleep is not a passive state in which your body simply switches off. On the contrary: while you sleep, complex regeneration processes are underway. The brain cleans itself up by removing metabolic waste via the so-called glymphatic system. The muscles regenerate, hormone production runs at full speed, and the brain processes the experiences of the day.
Restful sleep is an important part of a healthy lifestyle, alongside a balanced diet and regular exercise. People who sleep well on a regular basis feel more alert and balanced during the day, and concentration and reaction speed are measurably better after a good night.
Sleep is not wasted time; it is a biological necessity.
Understanding the sleep stages: from N1 through deep sleep to REM
Your brain goes through several sleep cycles every night, each lasting about 90 minutes. Healthy adults typically go through four to five such cycles. Each cycle consists of several stages that differ significantly in brain activity, breathing and heart rate, and muscle tone.
N1 and N2: light sleep
The first stage is N1, the falling-asleep phase. It lasts only a few minutes and is the transition from wakefulness to sleep; you are still easy to wake here. This is followed by N2, light sleep, which makes up about 45 to 55 percent of your sleep time. The body lowers its temperature, blood pressure drops, and the muscles relax further. Sleep spindles in the EEG are characteristic — short wave patterns linked to memory consolidation.
N3: deep sleep
After light sleep comes deep sleep (N3 or slow-wave sleep), the most physically restorative phase. Here, the pituitary gland releases growth hormones that regulate muscle recovery and cell repair. Blood pressure drops to its minimum, and energy consumption is at its lowest. Deep sleep dominates especially in the first half of the night, which is why the early hours are considered particularly restorative.
REM sleep: the dream phase
After deep sleep comes the REM phase (Rapid Eye Movement), with rapid eye movements, brain activity similar to wakefulness, and simultaneously paralyzed skeletal muscles. Most dreams occur here. Studies show that REM sleep plays a central role in emotional processing and long-term memory. As the night progresses, REM phases get longer: the first lasts only a few minutes, while the last before waking can last 30 to 60 minutes.
💡 INFO Each night, a healthy adult goes through about four to five sleep cycles of 90 minutes each. Deep sleep dominates the first half of the night, REM sleep the second. |
The internal clock and the circadian rhythm
Your sleep is controlled by a highly precise internal clock. This circadian rhythm sits in the hypothalamus, more specifically in the suprachiasmatic nucleus, and times nearly all bodily processes over a 24-hour cycle: body temperature, hormone release, metabolic rate, and your sleep-wake rhythm.
The most important timekeeper is light. When daylight hits the retina, the hypothalamus suppresses the release of the sleep hormone melatonin. With darkness in the evening, melatonin release begins, initiating drowsiness and eventually sleep. Modern lifestyles with artificial light and blue screen light late into the evening significantly disrupt this ancient rhythm, one of the main causes of today's sleep problems.
How much sleep do you really need?
The American Academy of Sleep Medicine and the National Sleep Foundation have derived clear recommendations from hundreds of studies. For healthy adults, 7 to 9 hours per night is considered ideal. Individual needs can vary within this range:
- Infants: 14 to 17 hours a day
- Toddlers: 11 to 14 hours
- School-age children: 9 to 11 hours
- Teenagers: 8 to 10 hours, increased need during puberty due to hormonal changes
- Adults: 7 to 9 hours, most people do best with 7 to 8 hours
- Older adults: similar sleep need, but often more fragmented sleep
Why sleep changes with age
Older people often worry when they no longer sleep as continuously as they used to. Most of the time, this is not a cause for concern. With age, the distribution of sleep stages shifts: deep sleep decreases, wake periods during the night become more common, and sleep becomes lighter. Many compensate with short naps during the day, which is generally unproblematic.
Sleep deprivation and its consequences
Chronic sleep deprivation is no trivial matter. Anyone who stays awake longer than their body needs is living in a kind of subtle state of constant alarm. The hormonal system falls out of balance, cortisol levels rise, and blood sugar metabolism slows down. Surveys in Germany show that around a third of adults regularly sleep less than they need.
Acute effects after one night
Just one night of too little sleep leaves its mark. Concentration and reaction ability are measurably reduced, mood suffers, and you become sleepy and irritable. In road traffic, sleepiness is now recognized as a serious hazard, comparable to a low alcohol level.
Can you make up for lost sleep?
A common myth says you can simply catch up on sleep over the weekend. That is only partly true. After acute, one-off sleep deprivation, a weekend with longer sleep times does bring back some of the recovery. But chronic sleep deficit cannot be compensated that way, because certain regenerative processes are time-dependent. People who regularly sleep too little need to change something structurally.
People who regularly sleep too little need to change something structurally, not just stay in bed longer on the weekend.
Recognizing sleep disorders: when bad sleep becomes a real problem
Everyone has a bad night from time to time; that's normal. A real sleep disorder only exists when the problems persist for weeks and affect everyday life. The most common form is insomnia, the inability to fall asleep or stay asleep. Other forms include obstructive sleep apnea syndrome, restless legs syndrome, narcolepsy and parasomnias (such as sleepwalking). The International Classification of Sleep Disorders lists more than 80 different sleep disorders.
When you should seek medical advice
Typical warning signs that mean you should see a doctor:
- Difficulty falling asleep for several weeks
- nighttime pauses in breathing or loud snoring with daytime sleepiness
- severe daytime fatigue despite sufficient sleep duration
- recurring nightmares that affect wellbeing
- restless legs that keep you from falling asleep in the evening
Important: sleep disorders are medical diagnoses that must be assessed and treated individually. If you suspect a problem, medical advice is the first step, ideally through your primary care doctor, who can refer you to a sleep specialist or sleep lab if needed. Dietary supplements do not replace diagnosis or medical treatment. |
Sleep hygiene: the basics of restful nights
Sleep hygiene describes the behaviors and environmental factors that promote restful sleep. The good news: most sleep problems can be significantly improved with this, completely without sleeping pills. The principles are simple; putting them into practice takes discipline.
Regular bedtime
Go to bed at the same time every day if possible and get up at the same time, even on weekends. Nothing stabilizes your internal clock as effectively. Ideally, a good bedtime is between 10 p.m. and 11 p.m. so that the first, especially deep sleep cycle begins before midnight. Keep fluctuations under an hour and make a conscious effort to wind down one to two hours before sleep.
Your sleep environment
Your bedroom should be cool, dark and quiet; 16 to 18 degrees is ideal. Rooms that are too warm disrupt deep sleep because the body cannot lower its core temperature enough. Invest in good curtains or a sleep mask, choose a suitable mattress, and keep screens out of the bedroom; put your smartphone away at least one hour before bedtime.
Nutrition and caffeine
Caffeine has a half-life of five to seven hours. If you drink an espresso at 8 p.m., half of it is still in your blood at midnight. So avoid coffee, black tea and other caffeinated drinks after 2 to 3 p.m. Alcohol is also counterproductive: it may make you sleepy, but it suppresses REM sleep. Heavy meals shortly before bed strain digestion. Regular exercise during the day helps you wind down more easily in the evening, ideally no later than three hours before bedtime.
Relaxation techniques
Many people can't switch off in the evening. Ruminating thoughts, worries and planning keep you awake. Progressive muscle relaxation, guided meditations or breathing techniques like 4-7-8 breathing help calm the system down. A sleep diary or a list of thoughts before bedtime can also clear your head. Those who regularly struggle with racing thoughts often benefit from cognitive behavioral therapy for insomnia (CBT-I).
Screens and blue light in the evening
Smartphones, tablets, laptops, televisions and monitors emit light with a high blue component in the range of around 460 to 480 nanometers — exactly the wavelength your internal clock is most sensitive to. When this light hits the retina in the evening, the hypothalamus holds back melatonin release and your body gets the signal that it is still daytime.
What matters here is not only brightness, but also distance: a smartphone thirty centimeters from your face sends significantly more light to the retina than a television three meters away. What helps in everyday life:
- The last hour before bed without a screen — this is the single most effective lever.
- Activate night mode or a blue-light filter in the evening. They shift the color temperature toward warmer tones and reduce the effect, but do not eliminate it: brightness and stimulating content remain.
- Dim displays noticeably in the evening and switch to warm, indirect light in the room.
- Conversely, get plenty of daylight in the morning. It stabilizes the internal clock from the other side and makes the evening easier.
Natural support with micronutrients and plants
If you still have trouble falling or staying asleep despite good sleep hygiene, certain micronutrients and plants can complement your routine. For micronutrients, it is worth looking at melatonin and magnesium; for plants, we present traditional ingredients from European and Ayurvedic herbal knowledge.
Melatonin: the sleep hormone
Melatonin is the micronutrient most directly linked to falling asleep. Melatonin helps to shorten the time it takes to fall asleep, and the effect is achieved when taking 1 mg shortly before bedtime. Your body produces melatonin itself in the evening as darkness sets in. In cases of jet lag, shift work or age-related reduced own production, supplementation can be useful.
Magnesium: for the nervous system and muscle function
Magnesium contributes to normal function of the nervous system, normal muscle function and normal psychological function. Magnesium also helps reduce tiredness and fatigue. Many people prefer to take magnesium in the evening; our Magnesium 3-in-1 Complex with magnesium bisglycinate can be a convenient choice.
MAGNESIUM 3IN1 COMPLEX: Three forms of magnesium for your routine
Three bioavailable forms of magnesium in one capsule: citrate, bisglycinate and malate.
✓ Magnesium contributes to normal function of the nervous system
✓ Magnesium contributes to normal muscle function
✓ Magnesium contributes to normal psychological function
✓ Magnesium contributes to the reduction of tiredness and fatigue
✓ Vegan · without additives · made in Germany
→ Discover Magnesium 3in1 Complex now
Ashwagandha: a traditional plant substance from Ayurveda
Ashwagandha (Withania somnifera) has been used in the Ayurvedic tradition for centuries. Literally translated, the name means "smell of the horse", a reference to the characteristic scent of the root. Our Ashwagandha KSM-66 is a high-quality root extract with a standardized withanolide content from certified organic cultivation.
→ Discover Ashwagandha KSM-66 now
Passionflower, lemon balm, hops and valerian: the classic evening plants
Passionflower, lemon balm, hops and valerian are classic plants of European herbal tradition that have been used for centuries:
- Passionflower, traditional plant substance from European herbal tradition
- Lemon balm, a time-honored herb from the Mediterranean plant tradition
- Hops, contains characteristic bitter compounds and has been used for centuries
- Valerian, the classic European plant with a long tradition
L-tryptophan in Night Rest Complex
L-tryptophan is an essential amino acid that your body does not produce itself and takes in through food. In Night Rest Complex it is one component of the combination formula that combines melatonin, L-tryptophan, passionflower, lemon balm, hops and B vitamins. Melatonin helps to shorten the time it takes to fall asleep; the plant-based companions are traditional ingredients of European herbal knowledge.
→ Discover Night Rest Complex now
More on nerves, sleep and psyche
This article covers the topic of sleep in breadth. For more content on the nervous system, stress and psyche, each with magnesium, B vitamins and traditional plants, take a look at our topic world.
→ Discover the topic world Nerves, Sleep and Psyche
Conclusion: good sleep is a biological necessity
Sleep is not a luxury or wasted time, but a biological necessity on which your wellbeing depends significantly. The good news: to a large extent, you are in control yourself. A stable internal clock, consistent sleep hygiene and the right sleep environment are the most important levers.
If you want to specifically complement your evening routine, you'll find suitable companions in our manufacturing company: the Night Rest Complex with melatonin for easier falling asleep, the Magnesium 3in1 Complex for the evening routine and Ashwagandha KSM-66 as a traditional root extract. All lab-tested, without unnecessary additives and made in Germany. And if sleep problems persist despite all measures, don't hesitate to see a doctor or sleep specialist; sleep disorders are now very treatable.
Sleep should not be forced; rather, we need to create the conditions under which it comes naturally.
Note: dietary supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. The recommended daily intake should not be exceeded. Keep out of reach of small children. If sleep problems persist, please seek medical advice. Pregnant or breastfeeding women and people taking medication should consult a doctor before taking melatonin or herbal sleep products. Information according to the Health Claims Regulation (EC) No. 1924/2006 and EU Regulation No. 432/2012.
Frequently asked questions about sleep and sleep problems
How many sleep cycles should you have per night?
A healthy adult goes through about four to five sleep cycles per night, each lasting around 90 minutes, which corresponds to a total sleep duration of about 6 to 9 hours. Each cycle contains phases of light sleep (N1, N2), deep sleep (N3) and REM sleep.
What matters more, sleep duration or sleep quality?
Both are important, but quality often weighs more heavily. Seven hours of uninterrupted, deep sleep can be more restorative than eight hours with many interruptions. Good quality shows in waking up fresh and rested in the morning.
Why do you always wake up at 3 a.m.?
Brief waking between sleep cycles is completely normal and is usually not even consciously noticed. Anyone who regularly wakes up around 3 a.m. and cannot get back to sleep should check possible causes: stress, drops in blood sugar, rooms that are too warm, or alcohol in the evening. If interruptions continue, medical advice is recommended.
Does magnesium help with sleep?
Magnesium does not have a direct approved claim for sleep. However, it contributes to normal function of the nervous system, normal muscle function and normal psychological function, and also helps reduce tiredness and fatigue. Anyone who ensures a good magnesium intake lays a solid foundation for a balanced routine.
What does melatonin do?
Melatonin is the body's own sleep hormone, released with darkness in the evening. Melatonin helps to shorten the time it takes to fall asleep, and the effect is achieved when taking 1 mg shortly before bedtime. In cases of jet lag, shift work or age-related reduced production, supplementation can be useful.
When should you see a doctor for sleep problems?
If you have been struggling with persistent sleep problems for more than four weeks, if your daily life is affected, if you snore loudly with pauses in breathing, or if daytime sleepiness becomes a burden, you should seek medical evaluation. Your primary care doctor can refer you to a sleep specialist or a sleep lab if needed.
Can you take a nap during the day without disturbing your night's sleep?
Yes, a short power nap of 10 to 20 minutes in the early afternoon can help you feel fresher for the rest of the day without disturbing your nighttime sleep. You should avoid longer naps or naps after 3 p.m., as they reduce sleep pressure for the night.
What helps naturally with falling asleep?
Consistent sleep hygiene is the most important foundation: regular bedtimes, a cool and dark bedroom, no caffeine after the afternoon, and no screens in the last hour before bed. In addition, melatonin (1 mg shortly before bedtime) can help shorten the time it takes to fall asleep. Plant-based companions such as passionflower, lemon balm and hops are traditional ingredients of European herbal tradition.
About the author
Robert Lazar, Co-Managing Director and Product Development, Vitalplant GmbH
Robert Lazar is co-managing director of Vitalplant GmbH and is responsible for product development in the family-owned manufacturing company in Memmingen. Having grown up in his father Christian Lazar's Stern Apotheke pharmacy, vital nutrients and natural dietary supplements have accompanied him since childhood. At Vitalplant, he focuses on uncompromising raw material quality, lab-tested purity and complete avoidance of unnecessary additives.
