Melatonin is one of the most popular sleep supplements out there. However, while it may help you fall asleep at night, it doesn’t come without its fair share of potential downsides. For starters, it’s common for people to build up a tolerance to this supplement and even become dependent to melatonin over time. Additionally, a common complaint is that it can lead to drowsiness during the day. Fortunately, melatonin isn’t the end-all-be-all of sleep solutions. In fact, there are other natural remedies out there that could be just as effective—and could even lead to a more restful sleep and less grogginess.
To learn more about one of the best melatonin alternatives for better sleep, we checked in with dietitian Trista Best from Balance One Supplements. She told us that L-theanine is one great supplement to take before you hit the hay. Find all of Best’s insight and more information on this natural sleep aid below!
How L-theanine helps you sleep
According to Best, L-theanine, which is an amino acid found in green tea, "has been shown to promote relaxation and improve sleep quality." And unlike melatonin, which many people find causes them to wake up feeling groggy, L-theanine supplements may allow you to feel more rested upon waking.
The sleep-inducing effects of L-theanine stem from the fact that it increases your body's levels of GABA (gamma-aminobutyric acid). Best tells us that this neurotransmitter "helps calm the brain and promote relaxation," so taking an L-theanine supplement to help boost your supply is one great way to get a better night's sleep. In fact, some experts suggest taking L-theanine alongside a GABA supplement for optimal resits.
"Studies have shown that L-theanine can help improve sleep quality and reduce the time it takes to fall asleep," Best says. And luckily, that sleep is also restful: "L-theanine may also improve the overall quality of sleep by increasing the amount of time spent in deep, restorative sleep." Sign us up!
In addition to faster, higher-quality sleep, L-theanine offers a few other benefits as well. Not only does it help boost GABA, but it can also lead to higher levels of dopamine and serotonin, which can work to boost mood and keep stress at bay on top of regulating sleep. When you're less stressed, not only do you feel better overall, but it's also much easier to fall asleep. So many wins all around!
The bottom line
Sleep an important function that plays a role in nearly every area of your health (including your heart health), so if you're struggling with insomnia or other sleep issues, it's important to get down to the bottom of things. Of course, there's no one-size-fits-all solution to sleep; your best course of action is to speak to a doctor about your personal lifestyle and needs. However, when it comes to the best sleep supplements out there that can give melatonin a run for its money, L-theanine is definitely worth a shot.
"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," Best concludes.
