Theanine – Relaxing sleep aid that facilitates deep sleep

By Body Satva Essentials Team     www.bodysatva.com

Schematic representation of the transition from beta waves to alpha, theta and ultimately delta waves which represents deep sleep. Theanine and Melatonin together cover almost all the aspects.

Theanine

Theanine is an amino acid naturally found abundantly in tea leaves, has anxiolytic effects via the induction of alpha brain waves without additive and other side effects associated with conventional sleep inducers. Relaxation and Anxiolysis (reduction of anxiety) is required for the initiation of high-quality sleep. [1]

Mental and physical stress keep the levels of Cortisol on the higher side and the beta brain waves will be predominant. Relaxation and Anxiolysis helps to reduce the Cortisol levels and helps the induction of the alpha brain waves and also the secretion of Melatonin by the pineal gland. Generally, after sunset the Cortisol levels should come down and Melatonin should rise as per the circadian rhythms. Alpha brain waves are involved in wakeful relaxation, focus, and creativity.

Based on numerous studies it is suggested that the administration of 200 mg of L-theanine before bed may support improved sleep quality not by sedation but through anxiolysis. Because L-theanine does not induce daytime drowsiness, it may be useful at any time of the day. The ‘no observable adverse effect level’ (NOAEL) for the oral administration of L-theanine was determined to be above 2000 mg/kg bw/day. [1]

It may be a good idea to consume decaffeinated tea during the day and in the evening, especially for people who are subjected to sleep deprivation. Green tea and some varieties of mushrooms are rich in Theanine. Though coffee and tea have almost equal amounts of caffeine; most coffees have a stimulant effect, whereas tea often has a calming effect. L-Theanine abundantly found in tea leaves, is the active ingredient that induces this calming effect.

L-Theanine induces relaxation within 30 minutes after oral intake by generating alpha brain waves, an indication of a relaxed yet alert state of mind. Theanine is known to decrease beta brain waves and thereby reduce or prevent the state of hyperarousal. In studies conducted on humans, Theanine improved the quality of sleep and dream quality by decreasing both, dream recall and nightmares. Theanine treatment also significantly improved the feeling of recovery from exhaustion or fatigue. Subjects also reported a significant improvement in a refreshed feeling upon awakening with the L-theanine treatment. The states of good mood and self-confidence also improved with L-theanine. Additionally, intermittent awakening was not observed within the L-theanine treatment group. [1]

Intermittent awakening is frequent problem faced by the middle-aged and elderly, especially post-menopausal women. This affects the quality of sleep and causes daytime drowsiness, lack of concentration and work-related accidents. Apart from these immediate effects there are long term adverse outcomes related to hypertension, diabetes and other chronic inflammatory diseases.

In a study conducted in post-menopausal women, L-Theanine 200 mg was administered 1 hour before bedtime. Theanine modulated the auto nervous activities related to motor activity and sleep. The changes in the parasympathetic (PNA) and sympathetic nerve activity (SNA) were closely related to relaxation, sleep, and stress. When the sleep stage proceeds to deep sleep, PNA increases, and SNA decreases. Moreover, the pulse rate decreases with sleep. The significant reduction in the pulse rate and the increase in the PNA with ingestion of Theanine support its effect on sleep. [1]

The ingestion of L-theanine significantly increased PNA in the first half of sleep and decreased the SNA in the second half of sleep, suggesting that elderly women, who normally wake up early, might have had good and deep sleep throughout the night. The improvement in sleep quality with the administration of L-theanine was proven in men and women.   L-Theanine can be considered an excellent aid for improving sleep. [1]

( Lefonin is a brand which combines Melatonin and Theanine )

Prolong Youth by leading an ‘enlightened and balanced life’

Ref 1: Rao TP et al, Journal of the American College of Nutrition, Vol. 34, No. 5, 436–447 (2015)

Disclaimer

Body Satva Essentials’ Team has taken maximum care to ensure authenticity of the information provided, by sourcing from reputed medical journals and books. Body Satva Essentials’ Team urges members to seek professional advice before commencing any regimen of diet, exercise and medication.