This story has been updated since it was originally published on 3/30/24 to include an additional supplement
March is sleep awareness month, which means there’s never been a better time to make your sleep a priority. If you struggle with insomnia, you may have tried out a range of solutions and sleep supplements, including one of the most popular sleep aids: melatonin. Unfortunately, while this supplement is known to help many people find better sleep, it can also have adverse effects on certain individuals. One of the most common side effects of melatonin is drowsiness throughout the day—which can defeat the purpose of a good night’s sleep. Additionally, taking high doses of melatonin too frequently may hinder your body’s natural production of this hormone, leading to dependency and more severe sleep issues down the line. Luckily, though, there are many other natural remedies that could help you find a more restorative sleep without feeling groggy during the day.
To discover one of the best solutions that may be a better option for you than melatonin, we spoke to dietitian Trista Best from Balance One Supplements and certified sleep therapist Jacob Smith. They suggested L-theanine and Valerian Root, two other natural sleep aids that may lead to the best sleep of your life in addition to other health benefits. Learn more about these supplements below!
1. L-theanine
If melatonin leaves you feeling groggy in the morning, Best suggests opting for an L-theanine supplement. As it turns out, it just may help you find a much more restful sleep. "L-theanine is an amino acid that is found in green tea and has been shown to promote relaxation and improve sleep quality.," she explains. This supplement works by increasing your levels of gamma-aminobutyric acid, a.k.a. GABA, which Best describes as "a neurotransmitter that helps calm the brain and promote relaxation." No wonder it helps you sleep! In addition to GABA levels, L-theanine also helps your body produce more serotonin and dopamine, both of which are crucial when it comes to regulating not only your sleep, but your mood as well.
"Studies have shown that L-theanine can help improve sleep quality and reduce the time it takes to fall asleep," Best goes on. She also cites lower levels of anxiety and stress as two additional benefits of this supplement. These qualities work to help improve your sleep as well—because when you're less stressed, it's much easier to fall asleep and stay asleep. "L-theanine may also improve the overall quality of sleep by increasing the amount of time spent in deep, restorative sleep," she tells us.
Best says that in addition to better sleep and less anxiety, L-theanine offers a range of other health benefits, such as improved cognitive function and reduced symptoms of depression. So not only will you find better rest at night, but you'll also feel better throughout the day.
"Overall, L-theanine is a safe and natural supplement that can help improve sleep quality and promote relaxation, making it a useful tool for those struggling with sleep issues," she concludes. We're definitely trying this supplement ASAP!
2. Valerian Root
In addition to L-theanine, valerian root is another highly effective sleep supplement that could be even more promising than melatonin. Certified sleep therapist Jacob Smith from Order Your Supplies emphasizes the potential benefits of this herbal supplement, stating, "Valerian root has been traditionally used to improve sleep quality and address insomnia."
He elaborates on its effectiveness, explaining, "It contains compounds that may enhance the levels of GABA in the brain, a neurotransmitter that helps calm the nervous system and promote relaxation." Smith underscores the sedative effect of Valerian root, noting that it "can help individuals fall asleep faster and experience a deeper, more restful sleep compared to melatonin."
Regarding its comparison to melatonin, he clarifies, "While melatonin primarily influences the sleep-wake cycle, Valerian root's mechanism involves calming the mind and reducing anxiety, making it beneficial for those struggling with stress-related sleep disturbances."
Additionally, Smith suggests, "By combining L-theanine with Valerian root, you can potentially experience synergistic benefits that promote relaxation, reduce anxiety, and improve overall sleep quality." However, he cautions, "It's essential to consult with a healthcare professional before adding any new supplement to your routine to ensure safety and efficacy, especially if you have any existing health conditions or are taking medications." Got it!
