Did you know that 1 in 4 Dutch people have trouble sleeping? And that no less than 1.3 million people use sleeping pills ? A shame - because often this only suppresses the symptom, while the cause remains.

In this blog we discuss 4 common causes of sleep problems. Whether you have trouble falling asleep, wake up often or get up too early in the morning: we help you find the core and give you tips that you can really use.

1. Serotonin deficiency: the silent saboteur

What many people don't know: your body produces the sleep hormone melatonin from serotonin - the 'feel good' substance. So if you have too little serotonin, it can seriously disrupt your sleep cycle.

How does that work exactly?

The creation process is as follows:

• Tryptophan (from food) → 5-HTP

• 5-HTP → Serotonin

• Serotonin → Melatonin

These conversions require essential nutrients:
Vitamin B6, C, magnesium and zinc. If these are not present in sufficient quantities, the process will stop.

Do you recognize this?

• Depression or gloom

• Increased sensitivity to pain

• Trouble sleeping

Then it is wise to supplement serotonin with:

• Tryptophan-rich foods (bananas, nuts, seeds, cocoa)

• Supplements with 5-HTP

• A good multivitamin with sufficient cofactors

🔗 Tip: Check out our favorites in the webshop – from GriSonia to Epigenar multi.

2. Food & Caffeine: An Underrated Culprit

Caffeine (from coffee, black tea, cola, matcha) has a half-life of about 6 hours . So if you drink a cup at 6pm, it will still be in your system around midnight. Not handy if you want to sleep peacefully!

Food also leaves traces:

• Eating after 8pm keeps your digestion active

• As a result, less melatonin is produced

• Especially fruit in the evening can ferment and cause an upset stomach

👉 Try not to eat anything after 7pm

Swap caffeine after 3pm for an herbal tea (like our favorite from Essencia)

3. 🌞 Too little sunlight: your biological clock gets confused

Your body can't tell the time itself. It needs signals from outside, such as sunlight . This is especially important in the morning for the production of cortisol (waking up) and later in the day for the production of melatonin (sleeping).

What can you do?

• Go outside for 10 minutes within 30 minutes of waking up in the morning

• Look towards the sun (without glasses or sunglasses)

• Watch the sunset in the evening (helps with melatonin production)

• Limit artificial light and screen use after 8pm

• Consider red light glasses for the evening

Think of primitive man: living with the rhythm of nature is not so crazy after all.

4. Tension vs. Relaxation

Too much tension or too little physical exertion can disrupt your sleep. Your body needs to get rid of its energy and also be able to relax mentally.

Tips for the day:

• Exercise at least 30 minutes a day

• Provide sufficient sunlight and fresh air

Tips for the evening:

• Take a walk after dinner

• Write down your thoughts (journaling)

• Meditate or listen to soothing music

• Try magnesium for extra relaxation

Check out our magnesium tablets, sprays and creams – also suitable if you have difficulty swallowing.