BIEN-ETE Sleep problems: understanding the causes and natural solutions

It takes you a long time to fall asleep. Or you fall asleep without a problem, but wake up at 3 a.m. with your mind racing. Or you sleep for 7 to 8 hours and wake up exhausted. These three scenarios describe sleep disorders with different mechanisms — and different solutions. Here’s what science tells us about their causes and how to address them naturally.

The three most common types of sleep disorders

Sleep disorders are not all the same. It’s important to distinguish between them to address them effectively.

Difficulty falling asleep is often linked to overactivation of the sympathetic nervous system (the body’s “alarm” mode). Cortisol stays elevated in the evening when it should be falling, the mind goes around in circles, and melatonin levels don’t rise quickly enough. This pattern is typical of people who are stressed, overworked, or looking at bright screens right up until bedtime.

Frequent nighttime awakenings often indicate fragmented deep sleep (N3 stages of slow-wave sleep). There are many possible causes: hormonal imbalances (particularly common during perimenopause, when falling estrogen and progesterone levels disrupt the sleep-wake cycle), unstable blood sugar, magnesium deficiency, or undiagnosed mild sleep apnea.

Non-restorative sleep — getting enough sleep but waking up tired — points to a lack of deep or REM sleep. The recovery phases aren’t long or deep enough to repair the body and consolidate memory.

The central role of stress in sleep disorders

Stress is involved in almost all sleep disorders. Here’s why: during chronic stress, the body produces more cortisol, the hormone responsible for wakefulness and alertness. Normally, cortisol follows a precise circadian rhythm — high in the morning, low in the evening. When you’re overworked or anxious, this rhythm gets disrupted: cortisol stays elevated at night, preventing you from falling asleep or getting restorative deep sleep.

At the same time, serotonin (a precursor to melatonin, the sleep hormone) is disrupted. Serotonin synthesis partly depends on vitamin B6, so a deficiency in this nutrient can contribute to difficulty falling asleep.

Natural solutions that have proven effective

Valerian (Valeriana officinalis) is the best-documented sleep herb in Europe. Rich in valerenic acid, it acts on the brain’s GABA receptors—the same receptors targeted by some sleeping pills, but without dependence or side effects. It has traditionally been used to help people fall asleep and maintain natural sleep, a claim recognized at the European level.

Schisandra (Schisandra chinensis) is an age-old adaptogen used in traditional Chinese medicine. Its properties are particularly interesting for sleep: it helps the body adapt better to stress, reduces mental and physical fatigue, and promotes emotional balance conducive to peaceful nights. Studies have confirmed its effects on stress management and reducing its impact on the sleep-wake cycle.

Magnesium is the ultimate anti-stress mineral. It contributes to the normal functioning of the nervous system, supports normal psychological function, and promotes normal muscle function. A magnesium deficiency (common among people under stress, who lose more of it in their urine) can directly lead to difficulty mentally switching off in the evening and nighttime cramps that disrupt sleep.

Vitamin B6 is involved in the synthesis of neurotransmitters that regulate the sleep-wake cycle — especially serotonin, a direct precursor to melatonin. It contributes to the normal functioning of the nervous system and normal psychological function.

What to avoid so as not to make the problems worse

Several habits undermine sleep without us always being aware of it. Blue light from screens in the evening suppresses melatonin secretion for up to 2 hours. Caffeine after 2 p.m. remains active in the body for up to 8 to 10 hours. L’alcohol, often considered a sleep aid, actually fragments deep and REM sleep during the second half of the night. Intense exercise after 7 p.m. raises body temperature and cortisol levels, delaying sleep onset.

Keeping consistent bedtimes and wake-up times — even on weekends — is one of the most effective ways to stabilize the biological clock and improve sleep quality.

The Epycure solution: a melatonin-free, non-habit-forming formula

Epycure's Restorative Sleep Supplement meets a growing demand: to regain deep, restorative sleep without synthetic hormones, sleeping pills, or the risk of dependence.

The current formula — the Valerian + Schisandra version, made with 99.9% ingredients of natural origin — is built around this synergy:

• Schisandra chinensis: an anti-stress adaptogen that reduces mental fatigue and improves sleep quality
• Valerian root (valerenic acid): acts on GABA receptors, helps you fall asleep and maintain deep sleep
• Vitamin B6: supports the synthesis of serotonin → melatonin
• Magnesium bisglycinate: relaxes the nervous and muscular systems

Dosage: 2 capsules per day, 30 minutes to 1 hour before bedtime (for ages 12 and up). Do not use before activities requiring sustained alertness. Not recommended for pregnant or breastfeeding women or when taking anticoagulants.

Timeline of expected effects

• Day 15: A calmer mind in the evening and easier sleep onset
• Day 30: Fewer nighttime awakenings
• Day 90: Lasting improvement in sleep quality and depth

A 3-month course is recommended for lasting relief from chronic sleep disorders — the time needed for biological mechanisms to recalibrate at a deeper level.