Written by Mitchell Sullivan, Founder of Vital Roots Wellness
Most people know sleep is important. But knowing it and actually doing something about it are two very different things. The reality is that most adults are chronically under slept and have been for so long that they've forgotten what it actually feels like to wake up rested.
This blog covers everything — why sleep matters more than most people realize, what happens to your body when you don't get enough of it, and practical things you can do tonight to start sleeping better.
What Actually Happens When You Sleep
Sleep is not just your body powering down for the night. It is one of the most active and important periods of your entire day.
While you sleep your brain clears out metabolic waste that builds up during waking hours. Your body releases growth hormone that drives tissue repair and muscle recovery. Your immune system does some of its most important work. Your nervous system consolidates memories and processes stress. Every major system in your body depends on quality sleep to function at its best.
When you shortchange sleep you are not just tired the next day. You are running every biological system at a deficit — and that deficit compounds over time.
What Chronic Sleep Deprivation Actually Does to You
A single bad night is uncomfortable. Chronic poor sleep is a different problem entirely.
Research published in the journal Sleep found that sleeping less than six hours per night was associated with significantly elevated inflammatory markers including C-reactive protein and interleukin-6. In plain terms — poor sleep drives up inflammation throughout your entire body. That shows up as joint pain, slower recovery, lower energy, worse mood, and a immune system that is not doing its job properly.
A large scale study published in the Lancet found that people who consistently slept less than seven hours per night had significantly higher rates of metabolic dysfunction, cardiovascular issues, and chronic pain conditions than people who slept seven to nine hours.
The National Sleep Foundation recommends seven to nine hours for adults. Most Americans average closer to six. That gap is not minor — it is where a lot of chronic health problems quietly start.
How Stress Ruins Your Sleep
Stress and sleep have a two way relationship that most people do not fully appreciate.
When you are stressed your body produces cortisol — the primary stress hormone. Cortisol is designed to keep you alert and ready to respond to a threat. The problem is that your nervous system does not distinguish between a real physical threat and the mental stress of a busy week, a difficult relationship, or financial pressure. It responds the same way either way.
Elevated cortisol at night is one of the most common reasons people struggle to fall asleep or wake up in the middle of the night and cannot get back down. Your brain is essentially stuck in a low level alert state when it should be winding down.
The practical fix is building a wind down routine that signals to your nervous system that the day is over and it is safe to relax. That means dimming lights an hour before bed, stepping away from screens, avoiding heavy food or alcohol late at night, and doing something genuinely calming — reading, stretching, a warm shower, or even just sitting quietly.
Sleep Duration vs Sleep Quality
Here is something most people get wrong. More hours in bed does not automatically mean better sleep.
Sleep quality matters as much as quantity. Deep sleep — specifically slow wave sleep and REM sleep — is where the real restoration happens. If you are spending eight hours in bed but cycling in and out of light sleep all night, waking up frequently, or lying awake for long stretches, you are not getting the restorative benefit those hours should be delivering.
Common disruptors of sleep quality include alcohol, caffeine after 2ish pm, blue light exposure in the evening, an inconsistent sleep schedule, and elevated stress levels. Addressing those things directly improves sleep quality in a way that simply spending more time in bed does not.
Natural Ingredients That Support Better Sleep
There is a meaningful difference between knocking yourself out with a high dose sedative and actually supporting your body's natural sleep process. The ingredients with the strongest research behind them work with your biology rather than overriding it.
Melatonin is the most well known. It is a hormone your body produces naturally in response to darkness — it signals to your brain that it is time to sleep. Supplemental melatonin works best at low doses. Research consistently shows that 0.5mg to 3mg is the effective range for most adults.
Higher doses do not produce better sleep — they can actually disrupt your natural melatonin production over time and leave you feeling groggy in the morning. This is one of the biggest problems with cheap melatonin supplements. Many of them contain doses far beyond what the research supports and far beyond what your body needs.
Third party tested supplements matter here more than anywhere else because independent testing of melatonin products has found that actual doses frequently differ significantly from what is on the label. You want to know exactly what you are getting.
Chamomile has been used for centuries as a calming botanical and the research supports it. A randomized controlled trial published in the journal Phytomedicine found that chamomile extract significantly improved sleep quality and reduced nighttime waking compared to placebo. Its active compound apigenin binds to receptors in the brain that promote relaxation and reduce anxiety.
Lemon Balm is a member of the mint family with well documented calming properties. Research published in Nutrients found that lemon balm supplementation significantly reduced anxiety and improved sleep quality in adults with mild sleep disturbances. It works synergistically with other calming botanicals — meaning the combination produces better results than any one ingredient alone.
Valerian Root is one of the most studied natural sleep ingredients available. A meta-analysis published in the American Journal of Medicine reviewed multiple randomized controlled trials and found that valerian improved sleep quality without producing side effects in the studies reviewed. It appears to work by increasing GABA activity in the brain — GABA being the primary calming neurotransmitter your nervous system uses to wind down.
Lavender rounds out the botanical side. While most of the lavender research involves aromatherapy, oral lavender extract has also shown meaningful results. A study published in Phytomedicine found that an oral lavender oil preparation significantly improved sleep quality, reduced anxiety, and improved general wellbeing compared to placebo.
L-Theanine is an amino acid found naturally in green tea that promotes relaxation without sedation. Research published in the Asia Pacific Journal of Clinical Nutrition found that L-theanine supplementation significantly improved sleep quality and reduced sleep disturbances. It is particularly useful for people whose sleep problems are driven by an overactive or anxious mind.
Ashwagandha is an adaptogenic herb with strong research behind it for stress reduction and sleep improvement. A double blind randomized controlled trial published in Medicine found that ashwagandha root extract significantly improved sleep quality, sleep onset, and morning alertness compared to placebo — with the researchers noting particular benefit in people with high stress levels.
GABA taken directly as a supplement has shown results for reducing the time it takes to fall asleep and improving sleep quality, particularly in people whose sleep is disrupted by stress and mental tension.
5-HTP is a precursor to serotonin, which your body converts to melatonin. Rather than adding melatonin directly, 5-HTP supports your body's ability to produce it naturally — which some research suggests may produce more balanced and sustainable results than direct melatonin supplementation alone.
The Two Products We Recommend
We have been carefully developing two different sleep products at Vital Roots Wellness because we found that different people have different needs when it comes to sleep support.
Our Sleep Well Gummies are built around a lower dose, botanical forward approach and for people who prefer to take gummies. Each serving contains 2mg of melatonin — right in the research supported sweet spot — alongside a 100mg Sleep and Chill Blend of chamomile, lemon balm, valerian root, and lavender, all as 10:1 extracts meaning they are significantly more concentrated than standard herbal powders. If you want something gentle, easy to take everyday, delicious and effective without feeling heavy or groggy the next morning, this is the one.
Our Deep Sleep Support capsules are the more comprehensive formula for people who need deeper support. Each serving contains 10mg of melatonin alongside a 905mg proprietary blend that includes L-tryptophan, chamomile, lemon balm, passion flower, hops, L-taurine, St. John's Wort, GABA, skullcap, L-theanine, ashwagandha, inositol, and 5-HTP. It also contains vitamin B6 and magnesium citrate, both of which play a role in the body's natural sleep and relaxation processes. This is the formula for people dealing with more significant sleep challenges — difficulty falling asleep, waking frequently, or sleep that is consistently non-restorative.
Both products are third party tested and made in an FDA registered GMP certified facility in the USA. That matters especially with melatonin — independent testing has repeatedly found that many popular melatonin supplements contain doses dramatically different from what is stated on the label, in both directions. Third party testing is the only way to know what you are actually getting.
Practical Things You Can Do Tonight
The supplements support the process but the foundation has to be there first.
Keep a consistent sleep and wake time even on weekends. Your circadian rhythm runs on a schedule and inconsistency is one of the fastest ways to disrupt it.
Make your bedroom cold, dark, and quiet. Your core body temperature needs to drop to initiate and maintain sleep. A cool room supports that process.
Stop caffeine by 2pm give or take an hour (every body is different). Caffeine has a half life of around five to six hours. An afternoon coffee is still partially in your system at midnight.
Put your phone down an hour before bed. Hard to do...but effective.
Blue light suppresses melatonin production. The content on your screen keeps your brain in an active stimulated state when it needs to be winding down.
Build a wind down routine and stick to it. Your nervous system responds to predictable cues. The same sequence of calming activities done at the same time each night trains your brain to start shifting into sleep mode earlier and more reliably.
To learn more about Vital Roots Wellness, what we stand for, and why we care so much about quality, read our story here!
FAQ
How many hours of sleep do adults actually need?
The National Sleep Foundation recommends seven to nine hours for most adults. Consistently sleeping less than seven hours is associated with elevated inflammation, metabolic dysfunction, and a range of chronic health issues in the research.
Is melatonin safe to take every night?
Research supports melatonin as safe for regular use. Low doses in the 1mg to 3mg range work well for most people who need mild sleep support. For people dealing with more significant sleep challenges — chronic insomnia, difficulty staying asleep, or non-restorative sleep — higher doses are sometimes needed and are well tolerated by most adults. The most important thing regardless of dose is choosing a third party tested product. Independent testing has found that many melatonin supplements contain doses dramatically different from what is on the label. Knowing exactly what you are taking is non-negotiable.
What is the best natural sleep aid?
The research points to a combination of low dose melatonin and calming botanicals like chamomile, valerian, lemon balm, and lavender. For more significant sleep challenges, adding L-theanine, ashwagandha, GABA, and 5-HTP covers more ground.
Why do I wake up in the middle of the night and can not get back to sleep?
Nighttime waking is often driven by elevated cortisol, blood sugar fluctuations, or light sleep cycles that do not transition properly into deeper sleep. Stress management, avoiding alcohol, and supporting GABA activity through supplementation can all help.
What is the difference between the Sleep Well Gummies and Deep Sleep Support?
The Sleep Well Gummies use a lower melatonin dose with a botanical blend — best for people who want gentle, effective sleep support without feeling heavy. As well as for people that enjoy tasty gummies. The Deep Sleep Support capsules are a more comprehensive formula for people with more significant sleep challenges and actually benefit from more melatonin and a more robust formula.
Does alcohol help with sleep?
No. Alcohol may help you fall asleep faster but it significantly disrupts sleep architecture — reducing REM sleep, increasing nighttime waking, and reducing overall sleep quality. It is one of the most common hidden disruptors of sleep quality.
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About the Author
I'm Mitchell Sullivan, founder of Vital Roots Wellness. I started this brand because I kept seeing the same thing — a supplement market flooded with cheap formulas, proprietary blends hiding underdosed ingredients, and products that looked great on Amazon but had nothing real behind them.
I built Vital Roots Wellness around a different standard. Every product is third party tested, made in an FDA registered GMP certified facility in the USA, and formulated around ingredients with real research behind them — not label filler.
Outside of running Vital Roots Wellness, I live a simple life in Minnesota with my wife and dog. Health, nutrition, movement, and the outdoors are how I think about living well — and this blog is my way of sharing what I've learned along the way.