Don't Skimp On Sleep
Sleep offers many important benefits. In addition to this video's information about the positive aspects of good sleep and tips to help you improve your slumber, also consider the following studies on L-theanine and DHA.
L-theanine and DHA promote restful sleep
L-theanine for adult mind and rest
“Our findings suggest that L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments,” said doctors conducting this study of nine men and 21 women, average age 48. Participants had no major psychiatric illness, but were interested in reducing stress and improving sleep quality.
Over a four-week period, men and women took a placebo or 200 mg of L-theanine per day. Participants self-rated their symptoms of depression, anxiety, and sleep quality. Those taking L-theanine got to sleep sooner, woke up less during the night, and took less sleep medication, compared to placebo. Symptoms of depression and anxiety also improved more for L-theanine than placebo, as did verbal letter fluency; the ability to list words beginning with a specific letter. Doctors said L-theanine stimulates alpha brain waves for a relaxed but alert mental state.
Reference: Nutrients; 2019, Vol. 11, No. 10, 2362
DHA for adolescent sleep
Adolescents often have trouble falling and staying asleep. In this study, doctors measured omega-3 levels in 405 girls and boys, average age 14, and monitored sleep through a wrist-mounted sensor for seven days.
As levels of DHA increased, length of time sleeping also increased, with kids with the highest DHA levels sleeping 32 minutes longer than kids with the lowest omega-3 levels. Higher DHA also helped kids get to sleep earlier on weekdays and weekends; 45 minutes earlier for those with the highest DHA levels.
Discussing the findings, doctors said adding DHA supplements along with maintaining regular bedtime routines could benefit sleep during adolescence.
Reference: Journal of Nutrition; 2019, nxz286, Published Online
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BetsyHealth Note: This article is for educational purposes only. It is not intended to diagnose, treat, prevent or cure any disease. Consult your healthcare provider before taking a supplement, especially if you have a medical condition (including being pregnant or nursing) or take prescription or over-the-counter medication. For example, DHA may also thin blood. L-theanine may be contraindicated with certain depression and anxiety medications.
Article copyright 2020 by Natural Insights for Well Being. All rights reserved. Used with permission.