L-Theanine for Sleep: How An Amino Acid Impacts Your Mind and Body Before Bed
There are some generally accepted best practices for trying to get better sleep. Stay off your phone before bed. Keep the lights low in the hours before your bedtime and try and engage in more relaxing, low stimulation activities. Keep your bedroom one for rest and not television watching or phone scrolling to signal to your body what the goal is when you hit the bed.
But still, even when these best practices are in place for some, tossing and turning is inevitable. Your body chemistry, while similar, isn't the same as your neighbor or your parents or your partner and the stresses in your life may keep you awake on certain nights more than others. So you may be the type of person who occasionally or regularly needs a bit of help to relax at the end of the night and get into your sleep cycles.
Sleep cures, drinks, herbs and pills have been part of society as far as society has existed and fortunately the science behind the whole group of products has advanced considerably. While some of the things we use to induce sleep have existed for centuries, we at least have a firm understanding of why they work now.
L-theanine is a great example.
L-theanine is an amino acid commonly found in tea leaves, particularly green tea. It is renowned for its relaxing properties and ability to reduce stress without causing drowsiness. By promoting alpha brain waves, L-theanine helps create a state of “wakeful relaxation,” making it an ideal supplement for those looking to improve their sleep quality naturally.
How Does L-Theanine Impact Sleep?
Well-tolerated and safe to take before bed, l-theanine does not induce drowsiness directly but rather facilitates a relaxed state that can lead to improved sleep quality. It's a perfect complimentary product, the Robin to sleep inducing products like valerian root's Batman. Specifically, l-theanine plays a role in helping calm your mind.L-theanine itself does not cause sleepiness. Instead, it promotes relaxation and reduces stress, which can create an environment conducive to sleep. By enhancing the production of calming neurotransmitters like GABA, serotonin, and dopamine, L-theanine helps to quiet the mind, making it easier to fall asleep naturally.
The racing thoughts that may regularly or semi-regularly keep you up can quiet down a bit when l-theanine is introduced. It's presence in tea explains how sleepytime teas like chamomile have become so synonymous with end of the night relaxation.
Which is Better for Sleep, Melatonin or L-Theanine?
If you've been down the sleep aisle of any pharmacy, certainly you've noticed melatonin's presence in many product. While melatonin is a popular choice for sleep aids, especially for regulating sleep cycles, L-theanine offers a more holistic approach.
Melatonin can sometimes cause grogginess and is not suitable for long-term use due to potential disruptions in the body’s natural hormone production. In contrast, L-theanine promotes relaxation and reduces anxiety without altering hormone levels or causing morning drowsiness, making it a clear winner for those seeking a natural and effective sleep aid.
What Are the Risks and Side Effects?
L-theanine is considered very safe with minimal side effects. Some people might experience mild symptoms such as headaches or dizziness, but these are rare. There are no known severe risks associated with L-theanine, especially when taken in the recommended doses. However, as with any supplement, it is advisable to consult with a healthcare provider before starting use, particularly for individuals with existing health conditions or those taking other medications.
How Much L-Theanine Should You Take for Sleep?
The optimal dose of L-theanine for sleep varies among individuals, but most studies suggest a range between 100 to 400 mg.Starting with a lower dose, such as 100 mg, and gradually increasing it if necessary can help determine the best amount for each person. It’s generally taken about 30 to 60 minutes before bedtime to allow its calming effects to take hold.
What Does L-Theanine Pair Well With?
L-theanine works synergistically with several other natural sleep aids to enhance its effects:
- Valerian Root: Known for its sedative properties, valerian root can help improve sleep onset and quality when combined with L-theanine.
- L-theanine and GABA: This neurotransmitter promotes relaxation and can further enhance the calming effects of L-theanine, making the combination particularly effective for those struggling with sleep due to anxiety or stress.
L-theanine is a versatile and effective natural sleep aid that promotes relaxation and improves sleep quality. Paired with ingredients like valerian root and GABA, it can be an invaluable part of your nightly routine, helping you achieve the restful nights you deserve.
