True rest is not how long you sleep — it’s how deeply your body repairs itself.
Sleep Quality — More Than Just Hours
We often count sleep in hours, but the body measures it in depth.
Eight hours of restless drifting cannot replace six hours of deep, restorative rest.
Sleep quality depends not on duration alone, but on rhythm, depth, and the ability of the nervous system to let go.
What Defines Sleep Quality
Good sleep is a sequence, not a single state.
During the night, we move through non-REM (light and deep) and REM (dream) stages, each with a unique purpose:
  • Deep sleep (slow-wave sleep): physical repair, tissue growth, immune function, memory consolidation.
  • REM sleep: emotional processing, creativity, and learning.

Healthy sleep cycles last about 90 minutes and repeat 4–6 times per night.

Disruption — from stress, noise, temperature, or late screens — can break these cycles, leaving the body half-rested even after a full night in bed.

Nutrients That Support Restorative Sleep
Sleep quality depends on more than calm; it depends on cellular recovery.
Certain nutrients play essential roles, recognized by EFSA under Regulation (EU) 432/2012:

Nutrient

EFSA-approved function

Role in sleep quality

Food sources

Magnesium

contributes to normal functioning of the nervous system and to normal muscle function

supports muscle relaxation and calm neural activity

nuts, seeds, leafy greens

Vitamin B6 & B12

contribute to normal psychological function

support synthesis of neurotransmitters such as serotonin and melatonin

fish, poultry, legumes

Niacin (B3)

contributes to reduction of tiredness and fatigue

supports cellular energy metabolism during night repair

peanuts, whole grains

Vitamin C

contributes to protection of cells from oxidative stress

helps neutralize stress-related free radicals

berries, citrus fruits

Balanced nutrition restores the biochemistry that makes deep sleep possible.
EFSA reference: Commission Regulation (EU) No 432/2012
The Role of Melatonin Rhythm
Melatonin production naturally rises after sunset, peaks at night, and fades at dawn.
Exposure to blue light delays this curve, confusing the circadian clock.

To protect melatonin’s rhythm:
  • Keep evenings dim and calm.
  • Use warm-tone lighting after sunset.
  • Seek natural daylight within one hour of waking — this resets the next night’s cycle.
(EFSA authorized claim for melatonin: “Melatonin contributes to the reduction of time taken to fall asleep” — valid for ≥ 1 mg melatonin consumed before bedtime.)
Reference – Regulation (EU) 432/2012, ID 1757
Botanical Support: Nature’s Sleep Allies
Several traditional herbs are known to promote sleep quality and relaxation.
Though their health claims are “on hold” under EU regulation, their traditional use is recognized by the European Medicines Agency (EMA):
  • Valerian root
    (Valeriana officinalis L.)
    supports sleep onset and depth
  • Hops
    (Humulus lupulus L.)
    complements valerian for restful nights
  • Lemon balm
    (Melissa officinalis L.)
    calms the mind without sedation
  • Passion flower (Passiflora incarnata L.)
    helps reduce mild restlessness
Official EMA monographs:
Valerian – PDF
Hops – EMA
Melissa – PDF
Lifestyle Habits That Deepen Sleep Quality
Consistent rhythm:
maintain regular sleep and wake times.
Temperature:
keep the bedroom cool (18–20 °C).
Silence and darkness:
remove small light sources and reduce background noise.
Movement:
light physical activity during the day promotes deeper sleep at night.
No stimulants:
avoid caffeine, nicotine, or heavy meals before bedtime.
Deep sleep isn’t created by force — it grows out of rhythm, light, and trust.
In Essence
Good sleep is a conversation between biology and behavior.
When we align our daily rhythm, nourish our cells, and protect the body from overstimulation, quality sleep follows naturally.
Stop Stress Night® was designed around this principle — combining gentle botanicals and essential nutrients to help the body find its own pace of rest.

References and Further Reading

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Disclaimer:
The information on this website is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
If you are pregnant, breastfeeding, taking medication or have any medical condition, please consult your healthcare professional before use.
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