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L-theanine and sleep
- It may help people fall asleep more quickly and easily at bedtime, thanks to the relaxation boost it delivers.
- It can improve the quality of sleep—not by acting as a sedative, but by lowering anxiety and promoting relaxation.
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How L-theanine works
- It elevates levels of GABA, as well as serotonin and dopamine, promoting relaxation and improving sleep.
- It reduces levels of chemicals in the brain that are linked to stress and anxiety.
- It enhances alpha brain waves, which are associated with a state of “wakeful relaxation...
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L-theanine is found in tea
L-theanine is a compound that occurs naturally in green tea and black tea and it is also available in supplement form. L-theanine can help with relaxation, focus, and sleep.
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L-theanine is an anxiolytic
It works to reduce anxiety, but it doesn't have sedative effects, like other compounds.
It also has positive effects on both the mental and physical symptoms of stress, including lowering heart rate and blood pressure.
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Melatonin and sleep
Melatonin is a hormone that regulates sleep-wake cycles.
Melatonin supplements have been shown to make some people fall asleep more quickly, but they aren’t proven to increase the total time or quality of sleep.
Alcohol before bed boosts your sleep
It may help you fall asleep, but it dramatically reduces the quality of your rest that night. It particularly disrupts your REM (rapid eye movement) stage of sleep, which is important for memory and learning.
You will have slept and may have nodded off more easily, but some of the benefi...
Effects of exercising on sleep
- People who exercise regularly sleep better at night and feel less sleepy during the day.
- The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality.
- It can take several months of regular activity before you experien...
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