Many individuals experience problems sleeping from time to time. Whether they’re lying awake at night, waking too frequently, or a mix of both, not getting enough sleep can cause a multitude of unwanted health problems. Taking a combination of melatonin and l-theanine helps to reduce stress, enhance relaxation, and improve sleep.
What is Melatonin?
Melatonin for Sleep
Melatonin is a hormone the brain produces to regulate the sleep-wake cycle, also known as circadian rhythm. Brightness and darkness influence melatonin production. Light suppresses melatonin synthesis, so scrolling on smartphones or watching TV late at night can have a negative effect on individuals’ ability to fall asleep. While the blue light emitted by electronic screens is more disruptive, even muted bedroom lighting can dampen melatonin production. Extensive travel for work and shift work may also cause melatonin disturbances. When individuals begin experiencing sleep difficulties, many turn to melatonin supplements as a solution.
What is L-Theanine?
Theanine for Sleep, Mood, and Stress
L-Theanine is an amino acid found in tea leaves, with the highest concentrations in green tea. It has unique properties, as it can promote relaxation without sedation. Research also shows that theanine has stress-relieving properties that enhance the quality of sleep by helping the brain relax. Stress, worries, or feelings of unease can all cause sleep disturbances, ranging from difficulty falling asleep to problems staying asleep to poor quality of sleep. Stress can also make it nearly impossible to relax. Theanine supplements may help individuals reduce their stress and improve their relaxation for better sleep.
Potential Benefits of Melatonin and L-Theanine
As dietary supplements, the combination of melatonin and theanine may provide the following benefits:
Promote better sleep. Several studies have found melatonin has the potential to support better sleep by helping individuals fall asleep faster, stay asleep for longer, and provide a better quality of sleep. Theanine may also improve sleep quality as it contributes to longer and more restful sleep.
Improve mood. Light can affect moods, meaning the winter months can take a toll on individuals particularly sensitive to it. Because light also affects melatonin production, researchers are interested in melatonin's ability to play a role in improving moods related to the seasons. In addition, preliminary research supports the idea that melatonin may improve moods. Theanine has the potential to improve moods as well. Research indicates it may be particularly effective at improving moods in individuals experiencing significant levels of stress.
May be effective for unusual work situations. Individuals who work the night shift or who travel extensively for their jobs may experience problems sleeping. Forcing the body to remain awake at unusual times or traveling across multiple time zones disturbs the typical circadian rhythm. Those conditions also put the body under significant stress, so a melatonin and theanine combination may be particularly beneficial for these individuals.
Potential Side Effects of Melatonin with Theanine
Individuals typically tolerate melatonin and theanine well. Unlike many sleep aids, melatonin and theanine are non-habit forming. Some of the most common melatonin side effects include headache, dizziness, and sleepiness. In most healthy adults, theanine has no known side effects.
How to Take Melatonin and Theanine
Individuals should take 210mg of melatonin and theanine supplement one hour before bed with water. For accurate dosing, individuals should use a digital milligram scale.