Do you sometimes have trouble falling asleep, staying asleep, or fully recovering during the night? Sleep isn't just a break between two days. Sleep is much more than just a period of rest. While we sleep, our body continues to perform remarkable work: it repairs tissues, consolidates memory, regulates several hormones, and supports the functioning of the immune system. However, in a context where stress, screens, and busy schedules are taking up an increasing amount of space, getting truly restorative sleep becomes a challenge for many.
To better understand how to support good sleep, we must first look at what happens during the night: the different sleep phases, the role of deep sleep, the role of melatonin, and the possible action of certain natural tools like magnesium and soothing plants.
The different sleep phases
Contrary to popular belief, sleep is not a uniform state. It consists of several cycles that repeat throughout the night. Each cycle includes different phases, each with particular physiological functions. Sleep is divided into two main categories: non-REM sleep and REM sleep. Non-REM sleep comprises three phases: N1, N2, and N3.
Non-REM sleep: preparing and repairing
Non-REM sleep includes three stages: N1, N2, and N3.
Stage N1: falling asleep
This is the transition between wakefulness and sleep.
During these few minutes:
- muscles begin to relax;
- breathing gradually slows down;
- heart rate decreases;
- the brain begins its transition to sleep.
This phase remains relatively fragile: a noise or movement is often enough to cause awakening.
Stage N2: light sleep
Stage N2 represents about half of the total sleep time.
At this stage, the brain gradually reduces its response to external stimuli. Surrounding sounds and movements become less likely to cause awakening.
This phase also plays an important role in several cognitive processes, including:
- consolidation of learning;
- integration of certain automatisms;
- organization of information accumulated during the day.
In other words, while we sleep, the brain continues important information processing work.
Stage 3: deep sleep
Stage N3 corresponds to the most restorative sleep.
It is during this phase that brain activity slows down the most. Electroencephalograms then show the famous delta waves, characteristic of deep sleep.
During this period:
- heart rate decreases further;
- breathing becomes slower;
- muscles are completely relaxed;
- the body concentrates its efforts on recovery.
This is where the body enters an important period of physical recovery.
Why is deep sleep so restorative?
Deep sleep plays a major role in several recovery functions.
During this stage, the body notably supports:
- physical recovery;
- tissue regeneration;
- strengthening of the immune system;
- production of growth hormone;
- cellular regeneration;
- certain metabolic mechanisms.
Sleep changes with age
With aging, many people find that their nights become shorter or more fragmented.
Several factors can contribute to this evolution, particularly a gradual decrease in certain hormones involved in sleep mechanisms, including growth hormone and melatonin.
However, this does not mean that recovery needs disappear.
On the contrary, maintaining quality sleep remains essential to support the body's natural repair mechanisms.
The role of growth hormone during the night
Growth hormone is often associated with child development. However, its role remains important throughout life. In children, it helps bones, muscles, and cartilage grow. In adults, it continues to play a role in protein synthesis, tissue regeneration, and certain metabolic mechanisms.
This hormone stimulates the production of another important mediator: IGF-1 (Insulin-like Growth Factor-1), produced mainly by the liver and also involved in growth and repair mechanisms.
What happens when you don't get enough sleep?
The effects of chronic sleep deprivation go far beyond the simple feeling of fatigue. When periods of deep sleep are insufficient, several physiological functions can be disrupted.
Research has notably linked insufficient sleep to:
- a decrease in growth hormone production;
- less effective muscle recovery;
- an increase in fat mass at the expense of muscle mass;
- a weakening of immune defenses;
- mood disorders;
- persistent fatigue.
Chronic sleep deprivation is now a recognized risk factor in the development of obesity and insulin resistance, both predisposing to type 2 diabetes.
In other words, sleeping well is not just about recovering energy. Sleep actively participates in maintaining the body's metabolic balance.
REM sleep: the phase of dreams and emotional memory
After the non-REM sleep phases, REM sleep (Rapid Eye Movement) occurs. This phase mainly occurs at the end of the night.
Unlike deep sleep, brain activity becomes very intense again and even resembles, in some respects, that observed during wakefulness.
It is during this period that most dreams occur. Although the brain is very active, the muscles remain almost completely relaxed, which generally prevents us from physically enacting our dreams.
REM sleep contributes to several important roles:
- consolidation of emotional memory;
- integration of learning;
- mood regulation;
- maintenance of certain cognitive functions.
Sleep depends on a balance between mechanisms that promote wakefulness and those that promote relaxation.
How to naturally support quality sleep?
Understanding the physiology of sleep also allows a better understanding of why certain nutrients and hormones intervene in the natural mechanisms that regulate our nights.
Among these, magnesium occupies a particularly interesting place. Its role goes far beyond that of a simple mineral: it is involved in several hundred enzymatic reactions and participates notably in mechanisms that promote the relaxation of the nervous system. It also participates in mechanisms that promote the production of melatonin, a hormone essential for regulating the sleep-wake cycle, which will be discussed later.
Magnesium: a key player in relaxation
Magnesium is an essential mineral for the normal functioning of the body. It is often presented as the "partner" of calcium, since these two minerals exert complementary effects.
While calcium notably participates in neuronal excitability and muscle contraction, magnesium tends to promote the relaxation of muscles and the central nervous system.
Moreover, magnesium supports the activity of GABA (gamma-aminobutyric acid), which is one of the main inhibitory neurotransmitters of the central nervous system. GABA specifically helps to decrease neuronal activity, which promotes a state of relaxation conducive to falling asleep and maintaining restorative sleep.
Magnesium also participates in the mechanisms that allow the transformation of serotonin into melatonin, a hormone essential for regulating circadian rhythms.
This dual contribution partly explains why an adequate intake of magnesium is often associated with better sleep quality.
The effect of stress
When we are subjected to prolonged stress, our body produces more cortisol, a hormone essential for the stress response, but whose persistent elevation can disrupt sleep.
An interesting phenomenon is also observed: stress promotes the urinary elimination of magnesium.
In other words, the more stressed a person is, the more likely they are to lose magnesium, which can in turn accentuate certain symptoms associated with an insufficiency of this mineral.
A true vicious circle then sets in:
- stress increases magnesium losses;
- a decrease in magnesium can make the body more vulnerable to stress;
- this situation can contribute to further disrupting sleep.
The appearance of nocturnal cramps
Magnesium also plays an important role in muscle function.
Magnesium deficiency can be associated, in some people, with the appearance of nocturnal cramps. These involuntary contractions can interrupt sleep and reduce the quality of recovery.
I myself have noticed an improvement in my cramps after starting supplementation with magnesium diglycinate.
Some people also report an improvement in symptoms associated with restless legs, although this effect may vary from individual to individual.
Why can magnesium needs increase with age?
Aging gradually influences magnesium metabolism.
Over the years, several phenomena can contribute to decreasing the body's reserves:
- less efficient intestinal absorption;
- an increase in urinary losses;
- a diet sometimes lower in magnesium.
These changes could explain why some older people show more signs consistent with insufficient intake.
Maintaining an adequate intake then becomes particularly important, not only for sleep, but also for several other physiological functions.
Melatonin: a signal for the biological clock
Melatonin is produced by the pineal gland. Contrary to popular belief, melatonin does not "force" sleep. Instead, it acts as a true synchronizer of our biological clock by signaling to the body that it is time to transition from wakefulness to rest.
Its production is directly linked to light. During the day, the cells of the retina capture light and transmit this information to the brain. In the presence of light, melatonin production remains low, which promotes wakefulness. As luminosity decreases in the evening, the phenomenon reverses. The body gradually increases its melatonin production to prepare the body for sleep.
The peak of melatonin is generally between 2 a.m. and 4 a.m. Melatonin plays an important role in the biological clock. It helps synchronize the sleep-wake cycle, which can be particularly relevant when work schedules or lifestyle habits disrupt this rhythm.
The effects of melatonin on sleep
Research shows that melatonin can help improve several aspects of sleep.
It notably seems to:
- reduce the time it takes to fall asleep;
- promote better maintenance of sleep cycles;
- contribute to the stability of deep sleep;
- support REM sleep.
This last observation is particularly interesting. As we have seen, REM sleep plays an important role in memory consolidation, learning integration, and emotion regulation.
Preserving this phase therefore contributes to maintaining good sleep quality, beyond the simple number of hours spent in bed.
An important difference between certain sleeping pills and melatonin
This distinction deserves to be emphasized. Hypnotic medications from the benzodiazepine family, such as Valium or Ativan, generally promote sleep by increasing GABA activity.
They are effective in certain clinical situations, but their prolonged use can alter the normal sleep architecture. These medications tend to decrease the duration of REM sleep.
In other words, they can promote sleep while reducing an important phase for cognitive and emotional recovery. Melatonin acts differently.
Its role primarily consists of synchronizing the body's natural biological rhythms, without replicating the mechanism of action of classic hypnotics.
This difference explains why it is generally considered a support for the sleep-wake rhythm rather than a sleeping pill in the pharmacological sense.
Factors that influence melatonin production
What can disrupt the natural production of this hormone:
- Exposure to light (screens, blue light)
- Chronic stress
- Cortisol
Melatonin is synthesized from serotonin, which is itself produced from tryptophan, an essential amino acid provided by diet.
Among the foods that contain tryptophan:
- bananas
- nuts
- milk
- turkey.
Furthermore, there are certain medicinal plants traditionally used to promote relaxation that may be of interest for sleep.
Medicinal plants: to support sleep
Each plant has its own action profile. When combined in the same formulation, such as Sleep Powder, they can offer a comprehensive approach to support the natural mechanisms of sleep.
Lemon Balm
Among the plants in the formula, lemon balm (Melissa officinalis) is probably one of the most well-known for its soothing properties.
Its citrus scent comes primarily from certain aromatic compounds, including citronellal, known for its calming properties.
Passionflower
Passionflower is another plant widely used to promote calmness and sleep.
Research suggests that it may also influence certain mechanisms involving GABA, the calming neurotransmitter already mentioned in the role of magnesium.
Catnip
Catnip (Nepeta cataria), sometimes called catmint, has a long tradition of use as a calming plant.
In humans, it has long been used to promote relaxation.
However, in some people, as in cats, this plant can occasionally produce a paradoxical effect.
In other words, rather than promoting calmness, it could sometimes lead to slight stimulation.
However, this type of response varies from person to person and is part of a formulation where several plants exert complementary actions.
California Poppy
California poppy (Eschscholzia californica) is not the poppy used to produce morphine.
Although it belongs to the same botanical family, its chemical composition is very different.
This plant contains several alkaloids that appear to act on certain mechanisms involved in relaxation, particularly those involving GABA and serotonin.
The interest in California poppy lies precisely in the fact that it does not have the characteristics associated with opiate derivatives.
European Linden
European linden is probably one of the most well-known calming plants in phytotherapy.
Traditionally, it is used to promote: relaxation, soothing of the nervous system, reduction of muscle tension, and comfort before bedtime.
It also has antispasmodic properties, which can help reduce muscle spasms while supporting general relaxation.
Key Takeaways
Whether it's magnesium, melatonin, or Sleep Powder, one principle remains constant: no single ingredient can replace good lifestyle habits.
Sleep relies primarily on a set of good habits:
- adequate exposure to natural light during the day;
- reduced screen time in the evening;
- good stress management;
- a varied diet;
- regular physical activity;
- a consistent bedtime routine.
Nutrients and medicinal plants can support these mechanisms, but they are always part of a holistic approach to health.
As always, nuances are important. The effect can vary depending on the individual, deficiencies, age, stress level, lifestyle habits, and medications already being used.
About the Author
Pierre S. Haddad holds a Ph.D. in pharmacology from the University of Montreal. For over 40 years, he has conducted scientific research in Quebec and international universities (Austria, United States, Morocco). For more than 25 years, his work has focused on natural health products, traditional medicine, and the mechanisms of action of medicinal plants, particularly in the context of metabolic diseases such as diabetes and obesity. He has received awards and distinctions from academia, research, and associations of practitioners in complementary approaches. He currently serves as interim scientific director at Maison Jacynthe.
REFERENCES
Sleep Physiology
Baranwal, N., et al. Sleep physiology, pathophysiology and sleep hygiene. Prog. Cardiovascular. Dis. 2023: 77; 59-69.
Magnesium
He, C., et al. The mechanisms of magnesium in sleep disorders. Nat. Sci. Sleep 2025: 17; 2639-2656.
Boyle, N.B. et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients 2017: 9; 429-451.
Barbagallo, M., et al. Magnesium in aging, health and diseases. Nutrients 2021: 13; 463-483.
Melatonin
Poza, J.J., et al. Melatonin in sleep disorders. Neurologia 2022: 37; 575-585.
Medicinal Plants
Bruni, O., et al. Herbal remedies and their possible effectively on the GABAergic system and sleep. Nutrients 2021: 13; 530-543.
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