For Better Sleep
Sleep is not a luxury. It is your best ally. If you take an hour to fall asleep, if you wake up at 3 a.m., if you get up exhausted - here is what makes the difference, without dependency.
Why your sleep quality has declined
If you are searching for "how to sleep better", you are not alone. In France, approximately 1 in 3 adults reports mild to moderate sleep disturbances (INSV 2022 figures). And this number is not decreasing - it is increasing. Here are the most common causes, in order:
- Chronic work-related stress. When your cortisol levels remain high in the evening, your brain interprets this as an alert signal and slows down the natural secretion of melatonin. You go to bed tired, but your mind keeps racing, and you take an hour to fall asleep.
- Screens after 10 p.m. Blue light (from smartphones, computers, television) inhibits melatonin production for 2 to 3 hours after exposure. If you scroll through your newsfeed until 11 p.m., biologically, it is as if it were noon for your hypothalamus.
- Hormonal changes. Perimenopause, menopause, andropause, postpartum. The decrease in oestrogen or testosterone directly affects the quality of deep sleep.
- Disrupted routines. If you go to bed at different times each night, your biological clock can no longer align itself. The body needs rituals - not for tradition, but for biological reasons.
The 4 active ingredients that make the difference
Not everything is equal in the "sleep" aisle of the pharmacy. Here are the active ingredients supported by solid scientific data - and these are precisely the ones we have brought together in Alpx Bedtime.
1. Melatonin 1 mg - falling asleep
Melatonin is the natural hormone for falling asleep, secreted by your pineal gland in response to darkness. At a dose of 1 mg taken orally 30 minutes before bedtime, it contributes to the reduction of time taken to fall asleep - this is the validated EFSA claim (effect from 1 mg). A higher dose is not more effective; studies show that beyond 3 mg, the effect plateaus and certain side effects (daytime drowsiness) may occur.
2. Verbena - relaxation
A traditional plant used for centuries to promote relaxation and natural, quality sleep. Standardised extract.
3. Valerian - deep sleep
Valerian (Valeriana officinalis) is one of the most studied plants for sleep. A 2017 meta-analysis in Sleep Med Rev (PMID 28648359) established its effectiveness on subjective sleep quality. Standardised root extract.
4. California Poppy - deep sleep quality
A plant traditionally used to promote relaxation and sleep quality. Standardised in total alkaloids.
Bedtime - the complete formula
| Active Ingredient | Dosage | Benefit |
|---|---|---|
| Melatonin | 1 mg | Reduces time taken to fall asleep |
| Verbena (extract) | 200 mg | Relaxation |
| Valerian (root extract) | 250 mg | Subjective sleep quality |
| California Poppy | 100 mg | Deep sleep |
| Magnesium bisglycinate | 56 mg | Reduction of tiredness and fatigue, nervous system function |
A 3-step plan to reclaim your sleep
Weeks 1-2: initiation
- Start Bedtime - 1 dose 30 minutes before bedtime.
- Turn off screens at 10 p.m. Not 10:30 p.m. Not "after this episode". 10 p.m.
- Go to bed at a fixed time, within a ±30 minute window. The body needs consistency, not perfection.
- No coffee after 2 p.m. Caffeine has a half-life of 5 to 6 hours.
Weeks 3-4: consolidation
- Continue taking Bedtime daily.
- Add a 20-minute walk in the late afternoon (in daylight).
- If you wake up at 3 a.m., do not look at the time. Practise 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8).
Month 2 and beyond: maintenance
- Once your rhythm has stabilised, you can switch to the Bedtime subscription for a 15% discount and no longer worry about reordering.
- Review your progress after 8 weeks. If your sleep remains difficult, let us discuss it (contact@swissbiolab.eu) or consult a sleep specialist.
Testimonials
"35 years old, two young children, a demanding job. I would fall asleep exhausted but, at 3 a.m., I would toss and turn in bed until 5 a.m. After taking Bedtime for 6 weeks, I can fall back asleep when I wake up during the night, and that has changed everything. It's not a knockout effect. Simply a return to normal sleep."
"42 years old, perimenopausal. I was waking up in a sweat at 3 a.m., my mind racing, and I would go to work after only 4 hours of sleep. I tried Bedtime on a friend's recommendation. It took three weeks to feel a real change, but today I sleep for 7 hours almost every night. I would not have believed it."
"A divorce at 56, I was no longer sleeping. The doctor wanted to prescribe sleeping pills, but I refused - I did not want to become dependent on them. Bedtime combined with proper evening habits: six months later, I am sleeping normally. It is gradual at first, and then it becomes consistent."
When to consult a doctor
Bedtime is a food supplement. It does not replace medical advice. If you recognise yourself in any of the following points, please make an appointment with your general practitioner or a sleep specialist:
- Severe insomnia for more than 3 consecutive months.
- Waking up with repeated anxiety attacks.
- Sleepwalking, night terrors, or other behaviours during sleep.
- Loud snoring and episodes of stopped breathing reported by your partner (suspicion of sleep apnoea).
- Debilitating daytime drowsiness (falling asleep at the wheel, in meetings).
- Depressive state, recurring dark thoughts.
In these situations, a supplement is not the appropriate solution - a medical diagnosis and proper care are.
SwissBioLab EU - Distribution · 4 Rue Alfred Bastin · 74100 Annemasse · France · contact@swissbiolab.eu
Alpx food supplements are manufactured in Leukerbad, Switzerland, under GMP standards. Supplements are not a substitute for a varied and balanced diet or for medical advice.
