With one thing as fundamental and vital as sleep, it’s puzzling and troubling that so many individuals have issues with it.
Insomnia and different sleep issues are prevalent: the American Sleep Affiliation estimates that between fifty and seventy million American adults undergo from a sleep problem. (1)
Whereas many select over-the-counter or pharmaceutical sleep aids, these include a wide range of uncomfortable side effects and different critical implications. Working together with your physique’s personal chemistry might provide a extra long-lasting and wholesome different.
Consuming inexperienced tea earlier than mattress, then again, is a pure resolution to your sleep issues. L-theanine is an amino acid that’s discovered in lots of plant species however in solely two that we devour: medicinal mushrooms and tea. We imply true tea from the Camellia sinensis plant, not natural teas created from herbs, spices, and different varieties of vegetation (e.g., rooibos).
When ingested, L-theanine is ready to penetrate the blood-brain barrier to have an effect on neurotransmitters.
L-theanine and the Mind
Firstly, L-theanine promotes psychological alertness. (2) Its chemical construction is much like that of glutamate, a stimulating neurotransmitter. Due to this, L-theanine readily binds to glutamate’s neuroreceptors and the impact within the mind is far the identical as glutamate. This neurotransmitter modulates synaptic energy and velocity. Whereas binding to glutamate receptors, L-theanine blocks the transport of glutamate, additional thrilling mobile exercise. (3)
Secondly, whereas stimulating neural exercise, L-theanine reduces anxiousness and stress by growing serotonin, dopamine, and GABA (gamma-aminobutyric acid) hormones within the mind. (4) GABA is a hormone that’s answerable for moderating emotions of concern or anxiousness. Serotonin is an anxiolytic hormone (inhibits anxiousness) that influences temper and is concerned within the sleep course of. Dopamine, then again, is a hormone answerable for emotions of delight and well-being. Prescribed drugs developed to deal with anxiousness and despair artificially block some hormones with selling the manufacturing of those three.
Thirdly, L-theanine stimulates alpha mind waves to enhance leisure, scale back anxiousness, and promote calmness. (5)
Lastly, L-theanine stimulates cognition and reminiscence with out elevating blood stress and stress. (6)
The Chemistry of Tea
Black, inexperienced, white, yellow, and oolong tea all include L-theanine. These all come from the identical plant however are processed in a different way to develop their taste and caffeine content material. The interplay between L-theanine and caffeine in tea is a synergistic marvel.
Caffeine alone, as present in espresso, can increase alertness and psychological acuity however as soon as it wears off, there’s usually an power crash. In tea, L-theanine and caffeine work collectively to boost the efficiency of each whereas the neurostimulation of caffeine is balanced by calming hormones stimulated by L-theanine. (7)
Analysis into acute cognitive and temper results of L-theanine and caffeine mixed discovered higher improved psychological efficiency and decreased psychological fatigue than with caffeine alone. (8) Basically, you expertise alertness with out the caffeine crash.
“Tea has been proven to boost pores and skin temperature to a better stage, to extend crucial flicker fusion threshold, and to cut back physiological stress responses and enhance leisure rankings when put next with espresso or different management drinks matched for caffeine stage,” writes the Journal of Vitamin. (9)