Your health and well-being depend on the quality of your sleep. Various reasons contribute to the fact that not everyone gets enough sleep.
How you pass your day, unwind, or even what you eat and drink can all impact your sleep. To get a good decent night’s sleep, many people turn to sleep pills, which often contain a mix of substances that are designed to put you to sleep; however, this is not always the most effective method.
L-theanine is an amino acid found naturally in foods and beverages like green tea. This amino acid has been shown to facilitate relaxation and sleep. It’s been the focus of a number of studies that are concerned with sleeping. Although L-theanine supplements are unlikely to do any harm, it is still vital to check with a doctor before beginning to use them, particularly if you have a pre-existing medical problem or are also on other medications.
What Is L-theanine?
Green tea is a good source of the amino acid L-theanine, which naturally exists in the plant. In addition, it is obtainable in the form of a nutritional supplement. An amino acid is a component that is necessary for the synthesis of proteins. There are 20 distinct amino acids that make up the proteins found in the human body.
One of the amino acids is called L-theanine, and research has shown that when taken in the appropriate dosage as a supplement, it can have a calming effect. L-theanine has been shown to be helpful for sleep by lowering levels of anxiety and enhancing the quality of sleep. In addition to these benefits, L-theanine has been demonstrated to boost cognitive function, which helps with concentration and focus.
What Causes Sleep Trouble?
When you have difficulty falling asleep or staying asleep at night, this is known as sleeping problems. You may have trouble falling asleep or wake up a lot during the night. Sleep problems can negatively impact physical and mental health. You may also suffer from regular headaches or difficulty concentrating if you don’t get enough sleep.
Sleep deprivation is a common problem that affects most people in some way in their lives. Even with only 6 hours of sleep, some people report feeling rejuvenated. Adults typically require eight hours of sleep per night to feel well rested.
Insomnia is characterized by a variety of symptoms, such as an inability to concentrate throughout the day, constant headaches, lethargy, extreme tiredness, waking up early, waking up multiple times during the night, or taking a number of hours falling asleep.
You might also find that you have poor energy throughout the day or dark circles beneath your eyes. So, if you’re having trouble falling or staying asleep, how exactly may L-Theanine help you obtain the rest that your body requires?
How L-Theanine Works
L-theanine contributes to a multitude of brain changes that contribute to the promotion of relaxation and the facilitation of sleep.
Increases the amount of GABA and other chemicals that calm the brain
Taking L-theanine has been shown to increase GABA, serotonin, and dopamine levels. Classified as neurotransmitters, they are responsible for regulating emotions, mood, alertness/alertness, sleep, and other cognitive abilities in the brain.
Increasing the concentrations of these sleep-inducing substances in the brain will help you unwind and get a good night’s sleep.
Reduces the amount of “excitatory” substances in the brain
L-theanine decreases the level of brain chemicals that are associated with tension and anxiety while at the same time boosting the levels of chemicals that are related to feelings of calmness and relaxation. This may be another way in which L-theanine can shield brain cells from the damaging effects of stress and aging.
Boosts alpha brain waves
The presence of alpha waves in the brain has been linked to a “wakeful relaxation” condition. This is the state of mind you get into when you meditate, when you allow your imagination to run wild, or when you let your thoughts roam when daydreaming. REM sleep also involves the presence of alpha waves in the brain. L-theanine usually causes the production of alpha waves, which improves a person’s ability to relax, concentrate, and be creative.
L-theanine’s ability to calm without inducing sleepiness is one of the component’s most appealing features. Because of this, L-theanine could be an excellent option for persons who want to improve their wakeful relaxation but are concerned about getting tired and fatigued throughout the day.
The Recommended Dose of L-theanine
The amount of the amino acid that is often found in L-theanine supplementation ranges from 100 mg to 400 mg. On the other hand, on average, one cup of green or black tea only has 20–40 mg of L-theanine.
It is generally accepted that doses of L-Theanine up to 400 milligrams (mg) are safe; however, it is advised to maintain your consumption at or below this level because anything above puts you at risk for experiencing specific unpleasant side effects.
The FDA has determined that L-Theanine is safe to use in most cases, and the unpleasant side effects resulting from taking an excessive dose are more likely to be an inconvenience than a serious threat. However, if you are concerned about the possible adverse effects of L-Theanine or the amounts you should take, you should consult your primary care physician.
In addition, it is essential to be aware that L-Theanine might have an effect opposite that of certain drugs. If you are already taking a medicine for high blood pressure that your doctor has prescribed for you, you should talk to your doctor before taking the supplement, as it could cause your blood pressure to drop.
In addition, pregnant women or breastfeeding women should discuss the possibility of using L-theanine supplements with their primary care providers before doing so. On the other hand, tea has far lower concentrations of L-Theanine than coffee; therefore, it is usually thought to be safe for the vast majority of consumers.
Last but not least, if your child is under the age of 18, you should discuss the possibility of giving them vitamins with their pediatrician before doing so.
What to Look for When Choosing an L-theanine Supplement
Aside from looking for a supplement containing both GABA and L-theanine, it is essential to remember that the Food and Drug Administration (FDA) does not regulate supplements as stringently as it regulates drugs. As a result, you need to do your own research to make sure that the supplement you choose contains what it claims to contain and is not tainted with toxic substances and pesticides.
Here is what you should look for:
- Verified to be free of toxic substances, microorganisms, and pesticides, as well as evaluated for purity by an independent third party
- Manufactured in the United States and produced in a factory that complies with “Good Manufacturing Practices” and is approved by the FDA
- Standardized botanical extracts to ensure uniformity of quality in terms of purity, potency, and effectiveness
- Unadulterated with synthetic dyes and binding agents
- Non-genetically modified organisms, gluten-free, dairy-free, and sugar-free; vegan
Real Chill by Real Vitamins has all of these bases covered and is one of the best-selling l-theniane-based supplements on the market. Click here to learn more about Real Chill.
L-Theanine Vs. Melatonin
Since L-theanine and melatonin are possibly the most widely used natural sleep aids, it is not surprising that people frequently compare the two of them to one another. Here is what you should know.
They each have their own unique effects
Melatonin is helpful for sleep because it directly regulates the sleep-wake cycles. L-theanine is beneficial for stress management because it works with GABA to lower hyperactivity, relax muscles, and provide tranquility. However, melatonin is helpful for sleep since it is a sleep aid. It has the potential to improve the quality of sleep, extend the total time spent sleeping, and shorten the time it would take to fall asleep.
Melatonin isn’t the right supplement for everyone
It is essential to keep in mind that some people have symptoms of grogginess, lethargy, and drowsiness the following morning after taking melatonin. Melatonin may be the ideal option for resetting your normal sleep cycle if you are a part-time worker, a frequent traveler, or someone who suffers from jet lag. Melatonin can also help people who have trouble falling asleep. If this is not the case, you might consider taking other organic dietary supplements like valerian or GABA.
It is essential to select an L-theanine supplement that is high-quality and comes from a reputable source. It should also contain all of the other components that are necessary to achieve the outcomes you desire. L-theanine, when used appropriately, can have a major effect on the quality of one’s sleep. REM Sleep is a risk-free and all-natural method for enhancing one’s sleep with L-theanine. Due to the timing requirements of l-theanine, you should have your nightly dose approximately 30 minutes before bedtime.
Although L-theanine is generally regarded as being safe for people to use as a dietary supplement, additional research is required to validate any potential health benefits it may have. L-theanine has been the subject of preliminary study and experiments on animals, all of which point to the possibility that it could aid in relaxation, increase sleep quality, and protect neurons.