Why sleep is so important for your health
We all know that a healthy diet and regular exercise are important, but did you know that sleep can have an even greater impact on your life expectancy than nutrition, physical activity, and even social connection? Research from Oregon Health & Science University shows that sleep deprivation is one of the strongest predictors of a shorter lifespan, directly after smoking. This makes sleep one of the most underestimated foundations of your health.
In this blog, you will read why sleep is so crucial, what happens when you get too little sleep, why sleeping pills are not the solution, and which natural strategies and supplements can help you truly sleep well.
Table of contents:
- Sleep, stress & your health
- Why sleeping pills are not a solution
- Supplements for your sleep
- Checklist for better sleep
- In conclusion
Chronic sleep deprivation can influence your health and life expectancy more than diet, exercise, or even loneliness. Sleeping pills suppress REM sleep, causing your brain to recover less and reducing sleep quality. Natural support from, for example, valerian*, lemon balm*, magnesium*, and passionflower* can help you fall asleep in a healthy way.
*Health claim pending approval by the EFSA.
Sleep, stress & your health
The large annual study by the American Academy of Sleep Medicine in 2025 shows that sleep, nutrition, and exercise form a closely interconnected trio. 59% of respondents indicated that a healthy diet improved their sleep, and 42–46% noticed that regular exercise helped. Yet many people continue to struggle with sleep deprivation, even when they eat healthily and exercise.
The reason often lies in a ‘chronically overactive stress system’. When your nervous system continuously remains in a ‘fight-or-flight’ mode, the physiological systems that regulate sleep do not function properly. As a result, you may have difficulty falling asleep or experience restless sleep, which over time affects your health: from lack of energy and weight gain to reduced cognitive performance and a weaker immune system.
Low stress and healthy eating and exercise are important for your night’s rest. Without restorative sleep, your body and mind cannot function optimally.
Why sleeping pills are not a real solution
Many people quickly turn to sleeping pills to fall asleep faster. Although they help temporarily, they often affect REM sleep, the deep sleep phase in which your brain and body truly recover.
Under the influence of sleep medication, brain activity is more or less suppressed: you sleep, but in reality you are not fully sleeping.
Sometimes medication cannot be avoided. But whenever possible, supporting your natural sleep process is better for your night’s rest. This can be done with natural supplements and lifestyle strategies. This way, you maintain sleep quality, including REM and deep sleep phases, and give your body the opportunity to truly recover.
Sleeping pills suppress brain activity, but do not ensure true sleep including REM sleep, the phase in which your body and mind recover.
Supplements supporting your night’s rest
Some nutrients are simply needed more during this time of year, partly due to less sunlight and partly because your nutrition and routines change. Below you will find four supplements that are especially popular in autumn and winter:
- Doctor’s Best L-Theanine (Suntheanine®) – 150 mg
The amino acid L-theanine naturally occurs in tea leaves and is known for its calming character. In this formula by Doctor’s Best, you will find the patented Suntheanine® form. 100% pure and bioactive, specially selected for optimal quality.
L-theanine supports a relaxed state of mind and can help you unwind after a busy day, making the transition to evening rest easier.* It is not stimulating and does not cause daytime drowsiness, making it ideal for those who want to relax in the evening without affecting the next morning.
- Doctor’s Best 5-HTP – 100 mg
5-HTP is a naturally occurring substance involved in the production of serotonin in the body, an important neurotransmitter for mood and relaxation.* The 5-HTP in these Doctor’s Best capsules is derived from the seeds of Griffonia simplicifolia.
Many people choose 5-HTP as part of their evening routine because it can support a relaxed feeling and contribute to a balanced mood.* Within an evening ritual, this may create a smoother transition toward rest without making you immediately sleepy after taking the capsule.
- Doctor’s Best L-Tryptophan (TryptoPure®)
L-tryptophan is an essential amino acid that the body cannot produce itself and must therefore be obtained through food or supplements. In this high-quality TryptoPure® form, you benefit from a pure and reliable source of L-tryptophan.
L-tryptophan plays a role in the metabolism of several substances produced by the body that contribute to mood and a sense of well-being*, making it an interesting addition to your evening or daily ritual.
- Ergomax Liposomal Magnesium — 100 capsules
Magnesium is a mineral involved in numerous bodily functions and is a natural part of a healthy lifestyle. In this liposomal form, magnesium is encapsulated in small fat particles (liposomes), allowing it to be absorbed more easily by the body. This contributes to more stable availability.
Liposomal magnesium can be an addition to your evening routine, supporting your nervous system and promoting a relaxed feeling.* Magnesium is an interesting holistic choice that can help you end the day in balance.*
Note: Always consult a doctor if you want to use supplements while taking medication for mood or sleep, as some substances should not be combined.
*Health claims are pending approval by the EFSA.
Common supplements used to support sleep often contain substances such as L-Theanine, 5-HTP, L-Tryptophan, or magnesium.
Helpful checklist for better sleep
In addition to supplements, small adjustments in your daily and nightly rhythm are crucial for promoting good sleep. Review the checklist below to see which changes you can still make to your lifestyle and environment:
- Consistent sleep and wake times – Try to maintain your rhythm as much as possible, even on weekends.
- Avoid screens before bedtime – Blue light inhibits melatonin production and delays falling asleep.
- Relax consciously – Breathing exercises, meditation, or a warm bath help activate your parasympathetic nervous system.
- Watch nutrition and caffeine – Too much sugar, coffee, or alcohol shortly before bedtime disrupts sleep.
- Create a sleep-friendly environment – Cool, dark, and quiet; possibly with blackout curtains or earplugs.
Improving your sleep quality is a combination of lifestyle, environment, and support of your natural sleep mechanisms.
Improving your sleep quality is a combination of adjustments to your lifestyle and environment and support of your natural sleep mechanisms.
In conclusion
Sleep is a foundation of your health. Insufficient recovery affects stress, energy, concentration, and even your life expectancy. Instead of immediately choosing sleeping pills, it is better to opt for natural sleep support, a consistent rhythm, a sleep-friendly environment, and natural supplements such as L-Theanine, 5-HTP, L-Tryptophan, or magnesium. This way, you help your body truly recover during the night.
