L-theanine and sleep
The sleep. After a long day of work or sun, your body needs rest.
Sleep is critically important for many health reasons. Chronic sleep deprivation can lead to anxiety and depression, impaired immune function, weight gain, and increased risk of heart disease, infertility, and diabetes. Getting adequate sleep is more than just dozing off and waking up seven or eight hours later. The body works hard to clean the brain with cerebrospinal fluid. This allows neurons to communicate with each other and eliminate toxins that the brain has accumulated while awake.
Circadian rhythm and need for sleep
The body implements two main processes that regulate our sleep: circadian rhythms and the need for sleep. Circadian rhythms are controlled by exposure to light. This is why looking at your phone or any other screen late in the evening is detrimental to sleep. Sunrise and sunset are the drivers of rhythms since the brain associates darkness with rest. If sleep quality is poor, brain function is significantly impaired. If sleep is adequate, the brain is able to adapt to various stimulants and respond appropriately to inputs. Think about the last time you had a bad night's sleep. Did each task seem more difficult to complete? At the end of the day, did you feel more mentally and emotionally exhausted?
Sleeping too much is possible
Conversely, by accumulating too many hours of sleep, the body is unable to process the day's learning and the brain will have difficulty remembering newly acquired concepts. High-quality sleep results in brain “washing” at the end of a long day. Rest allows the body to rid the brain of harmful toxins by cleansing it with spinal fluid. This removes harmful protein waste that builds up between brain cells throughout the day.
What happens when we sleep?
The body goes through a four-stage sleep cycle called REM sleep and slow-wave sleep. Rapid eye movement (also known as REM sleep) is the last stage of sleep we seek to achieve.
First stage
The first stage is the lightest of slow-wave sleep. The eyes move slowly and it is easier to wake up due to changes in light, sound, or temperature. The brain begins to slow down and relax as it quietly produces alpha brain waves.
Second step
The second stage of sleep is characterized by difficulty waking up, as well as a drop in body temperature and heart rate. The brain enters the phase of creating beta waves, which causes periods of muscle tone followed by periods of muscle relaxation.
Third step
The third stage of slow-wave sleep is also known as “slow-wave sleep.” During this stage, the brain receives slow delta brain waves interspersed with faster waves. Heart rate, blood pressure, and breathing continue to slow as the body transitions into a deeper state of sleep. There is very little eye movement at this stage and it is more difficult to get up during this phase of sleep. If awake during this stage, it is common to feel dizzy, tired, and disoriented for several minutes.
Last step
The final stage is known as the “rapid eye movement phase.” During this stage the brain and body are paralyzed and dreams occur. This stage of sleep is generally the shortest of the four and occurs after going through the previous three stages. It is intended to be of the utmost importance. Various regions of the brain are stimulated during this cycle, improving learning abilities, mood and protein production.
How to Improve Your Sleep Habits
Now that we know the benefits of REM sleep and why we need more of it, let's discuss simple habits and supplementation to adopt to get to dreamland faster!
The role of L-theanine
L-theanine is an amino acid found in tea leaves. It is known for its ability to stimulate the production of alpha brain waves. It promotes relaxation and facilitates sleep by contributing to a number of changes in the brain. For example, by increasing GABA (gamma-amino butyric acid) levels, lowering levels of excitatory brain chemicals, and promoting the creation of alpha brain waves.
Its many benefits on the brain
This exceptional supplement provides numerous benefits related to brain stimulation. As mentioned above, L-theanine elevates GABA levels in the brain. In turn, this elevation increases serotonin and dopamine levels. These neurotransmitters function as emotional regulators and mood stabilizers. Additionally, they help the brain focus and concentrate when called upon. As levels increase, the brain is able to relax, rest and prepare for sleep. By lowering the brain's excitatory chemicals, the body is able to calm itself and thus combat the high levels of stress and anxiety that most individuals face on a daily basis. This is also a way in which L-theanine can protect brain cells against stress, disease and damage associated with aging.
Relaxation, concentration and creativity
Finally, alpha brain waves are present during REM sleep. They create a state of calm as felt during periods of meditation, creation or dreaming. L-Theanine triggers the release of alpha waves that improve relaxation, concentration and creativity without causing a sedative effect.
Slow-release L-theanine supplements to help sleep
Do you want to get deeper, healthier sleep? L-theanine is the perfect choice for a supplement to take before bed.
Due to its ability to stimulate the creation of alpha brain waves, L-theanine can help the brain and body enter the first stage of slow-wave sleep. Remember that it is during this stage that there is a high level of alpha brain waves. Supplementing with L-theanine can help you fall asleep faster and easier at bedtime since it promotes relaxation. The amino acid does not act as a sedative, but rather reduces anxiety levels.
Individuals who experience sleep problems (e.g. frequent waking up at 3 a.m.) may benefit from the effects of slow-release L-theanine from Pure Lab Vitamins . When taken at bedtime, the long-lasting formula guarantees a good night's sleep.
Lindsay Mustard, Holistic Nutritionist, Personal Trainer, Yoga Instructor
Resources
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep
https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain
http://sleepdisorders.sleepfoundation.org/chapter-1-normal-sleep/stages-of-human-sleep/
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