Which dietary supplement helps you sleep better?
Written on July 20, 2025, by Pauline de Santarome
Sleep disorders, difficulty falling asleep, waking up during the night, insomnia... these disorders affect a large part of the French population.
36% of French people report suffering from sleep disorders.
However, the health implications are far from insignificant: sleeping less than five hours a night significantly increases the risk of heart problems.
To enjoy restful sleep, it is strongly recommended that you aim for eight hours of sleep per night.
In addition, a lack of sleep can also have short-term consequences: did you know, for example, that 18 consecutive hours without sleep have the same effect on the body as 0.5 g of alcohol per liter of blood?
It is therefore essential to pay attention to your sleep, ensure its quality, and be rigorous in monitoring it.
To achieve this, a course of dietary supplements can provide effective and natural support for your body.
Discoverthe most suitable dietary supplements to help you get a good night's sleep.
Restless sleep or insomnia: what role do sleep cycles play? 🌛
Sleep works according to a cycle system, and it is important to understand a few principles before starting a course of dietary supplements for sleep. Insomnia and restless sleep are often linked to a disruption in the rhythm of sleep cycles.
While the average length of a full, restful night's sleep for an adult is six to nine hours, we don't all have the same sleep needs; some people need very long nights, and the quality of sleep is therefore essential.
Our sleep is regulated by what is known as circadian regulation: our internal "biological clock" is sensitive to decreases in light and allows us to sleep at regular intervals.Our internal clock is made up of neurons composed mainly of melatonin, a hormone that is secreted in response to light.
This clock does not work the same way for everyone, which explains why some people are morning people while others are night owls.
An adult has approximately four to six sleep cycles per night. These cycles begin with deep sleep and end with REM sleep. At the beginning of the night, the deep sleep cycle is the longest.
Plants for better sleep
Valerian 🌱
The French Medicines Agency recognizes the effectiveness of this plant in relieving nervous tension and the sleep disorders that result from it.
Valerian promotes the circulation of a neurotransmitter called GABA, which accelerates the onset of sleep.
Within a few days, the different phases of sleep are resynchronized and rebalanced.
Valerian has visible effects on sleep disorders and has been used for centuries to promote peaceful and restful nights.
Valerian is therefore an excellent ally for improving sleep quality. It has relaxing, antispasmodic, sedative, calming, and relaxing properties. Just what you need to encourage a return to a good night's sleep.
Hawthorn 🌱
Hawthorn has a very effective therapeutic action on the body and reduces stress.
Its active ingredients act directly on the nervous system and therefore help to reduce sleep disorders.
Hawthorn helps calm nervousness and should be tried to reduce insomnia.
It regulates the heart rate and therefore has calming properties.
The ultimate anti-stress flower, it is known for its blood pressure-lowering properties.
Dietary supplements for better sleep
To improve the quality of your sleep and restore restful sleep, dietary supplements are effective allies.
You can find them in various forms: tablets, capsules, gummies, and even infusions!
Melatonin-based dietary supplements
Melatonin: also known as the "sleep hormone." This active ingredient is known to help reduce the time it takes to fall asleep and alleviate the effects of jet lag. Dietary supplements containing melatonin can therefore help you sleep better and fall asleep more quickly. Also available in gummy form.
Dietary supplements in ampoules
Ampoules: Santarome Bio offers a formula that promotes quality sleep and relaxation.
- Sleep Melatonin: as we have seen, melatonin is a hormone that affects sleep quality and the ability to fall asleep. That is why our Sleep Melatonin formula combines this hormone with four plants known for their sedative properties: passionflower, California poppy, linden, and valerian.
These sleep supplements can be very useful in cases of restless sleep and are worth trying if you suffer from recurring insomnia. If your sleep problems persist, don't hesitate to consult a doctor.
What is the best dietary supplement for sleep?
There are different types of dietary supplements to aid sleep, each with specific ingredients and benefits. The best dietary supplement for sleep depends primarily on your individual needs and preferences.
The choice of the best dietary supplement for sleep will depend on several individual factors, such as overall health, sleep habits, current medications, etc. Here are some points to consider when choosing a dietary supplement for sleep:
- Ingredients
- The dose
- Quality
- Drug interactions
- Other consumers' opinions
- The opinion of a healthcare professional
Santarome's Somnifor 4 actions is a dietary supplement that contains melatonin, as well as other ingredients such as valerian, Roman chamomile, and passionflower. These ingredients are traditionally used to help calm the mind and promote relaxation.
Our tips for sleeping well
A good night's sleep not only recharges your batteries, but also promotes concentration, productivity, and creativity. However, for many people, sleeping can be a real challenge.
Here are our tips for sleeping well and waking up feeling refreshed and rested every morning:
- Establish a sleep routine: go to bed at the same time every night and wake up at the same time every morning, even on weekends. This helps regulate your internal clock and improve the quality of your sleep.
- Create an environment conducive to sleep: make sure your bedroom is quiet, dark, and cool. You can even invest in blackout curtains and earplugs for an even more restful night's sleep.
- Avoid stimulants: limit your intake of caffeine and alcohol, especially in the evening. Nicotine is also a stimulant, so try not to smoke before bedtime.
- Exercise regularly: Regular physical activity can help improve the quality of your sleep. Try to exercise several hours before bedtime to allow your body to relax.
- Manage your stress: practice relaxation techniques such as meditation or yoga to reduce stress and promote peaceful sleep.
By following these simple tips, you can improve the quality of your sleep and enjoy a more balanced and healthier life. So, say goodbye to restless nights and hello to bright mornings!
