Improving sleep naturally involves ensuring your body has the necessary nutrients to support healthy sleep patterns and promote relaxation. What you give your body can play a role in overall sleep health when combined with other lifestyle changes. Luckily, scientific studies show there are natural ingredients we can deliver to our bodies and skin that promote better sleep, including L-theanine, melatonin and several others.
Specifically, when you combine melatonin with L-theanine, the ingredients work synergistically to enable an even deeper, longer-lasting sleep for both adults and children. In honor of Sleep Awareness Week, let’s talk about how we can improve sleep with these ingredients without tedious or complex routines.
First, what is Melatonin?
Melatonin is a hormone naturally produced by the pineal gland in the brain in response to darkness. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. Melatonin levels typically rise in the evening, signaling to the body that it's time to sleep, and decrease in the morning when it's time to wake up.
What is Melatonin used for?
- Sleep Regulation: Melatonin is often referred to as the "sleep hormone" because of its role in promoting sleep. It helps to synchronize the body's internal clock and regulate the timing and quality of sleep.
- Jet Lag and Shift Work: Melatonin supplements are commonly used to alleviate jet lag symptoms, as they can help reset the body's internal clock to match the new time zone. Similarly, people who work night shifts or irregular hours may use melatonin to help regulate their sleep patterns.
- Insomnia: Melatonin supplements are also used to treat insomnia, particularly in cases where the natural production of melatonin is disrupted, such as in individuals with delayed sleep phase disorder or certain neurological conditions.
- Antioxidant Properties: Melatonin is a potent antioxidant, which means it helps protect cells from damage caused by free radicals. Some research suggests that melatonin's antioxidant properties may have various health benefits, including protecting against age-related diseases and reducing inflammation.
Melatonin Delivery Methods
- Natural Production: Melatonin is produced naturally by the pineal gland in the brain in response to darkness. Exposure to natural sunlight during the day helps regulate melatonin production, while dimming lights and reducing exposure to screens before bedtime can signal the body to start producing melatonin in preparation for sleep.
- Adhesive Patches: Using a melatonin adhesive patch offers an alternative delivery method compared to traditional oral supplements. There are many reasons to consider this method, including:
- Consistent Absorption: Adhesive patches can provide a controlled and consistent release of melatonin over a specified period. This may result in more stable blood levels of melatonin throughout the night, potentially leading to improved sleep quality compared to oral supplements, which may have variations in absorption rates.
- Avoidance of Digestive Issues: Some individuals may experience gastrointestinal discomfort or other digestive issues when taking oral supplements. Using a transdermal patch bypasses the digestive system, potentially reducing the likelihood of such issues.
- Convenience: Melatonin patches are easy to apply and require no swallowing, making them convenient for individuals who have difficulty swallowing pills or who prefer not to take oral supplements.
- Longer Duration of Action: Transdermal patches can provide a sustained release of melatonin over several hours, which may be beneficial for individuals who have trouble staying asleep throughout the night or who wake up frequently.
- Avoidance of First-Pass Metabolism: When melatonin is taken orally, it passes through the liver before entering the bloodstream, where it may undergo first-pass metabolism, reducing its bioavailability. Transdermal patches bypass this process, delivering melatonin directly into the bloodstream through the skin.
- Reduced Side Effects: Some individuals may experience side effects such as grogginess or headaches when taking oral melatonin supplements. Using a patch may minimize these side effects, as the melatonin is absorbed gradually and continuously.
- Targeted Delivery: Adhesive patches allow for localized delivery of melatonin to the skin, potentially targeting specific areas of the body for localized effects. This may be advantageous for individuals who experience muscle tension or discomfort that interferes with sleep.
- Dietary Sources: While melatonin is primarily produced endogenously (inside the body), certain foods contain small amounts of melatonin. These include:
- Fruits: Cherries, especially tart cherries, are one of the few food sources of melatonin. Other fruits like bananas, oranges, and pineapples also contain small amounts.
- Vegetables: Tomatoes, peppers, and corn also contain trace amounts of melatonin.
- Grains: Rice, barley, and oats contain melatonin.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, and flaxseeds contain melatonin.
- Supplements: Melatonin supplements are available over-the-counter in various forms, including:
- Tablets
- Capsules
- Liquid drops
- Sublingual tablets (dissolve under the tongue)
- Extended-release formulations
- Melatonin gummies
- Prescription: In some cases, a healthcare professional may prescribe melatonin for certain sleep disorders or circadian rhythm disorders. Prescription melatonin may be in higher doses or combined with other medications.
- Topical Creams: Melatonin creams or lotions are available, although their effectiveness for sleep is still debated. Some people find that applying melatonin topically may help promote relaxation and improve sleep quality, but more research is needed to confirm its efficacy.
What is L-Theanine?
L-theanine is an amino acid primarily found in tea leaves, especially in green tea. It is known for its calming and relaxing effects on the mind and body. L-theanine is believed to work by increasing levels of certain neurotransmitters in the brain, such as gamma-aminobutyric acid (GABA), serotonin, and dopamine.
What are the benefits of L-theanine?
- Relaxation: L-theanine is often used to promote relaxation and reduce stress and anxiety without causing drowsiness. It can induce a state of calmness and mental clarity.
- Mood Enhancement: L-theanine may also have mood-enhancing properties, potentially helping to alleviate symptoms of depression and improve overall mood.
- Neuroprotective Effects: Some research suggests that L-theanine may have neuroprotective properties, potentially protecting the brain from damage and supporting cognitive function.
- Safe and Well-Tolerated: L-theanine is generally considered safe and well-tolerated, even at higher doses. It's not associated with significant side effects for most people.
L-theanine Delivery Methods
- Tea: L-theanine is naturally found in tea leaves, particularly in green tea. Drinking green tea can provide a natural source of L-theanine. However, the concentration of L-theanine in tea can vary depending on factors such as tea variety and brewing method.
- Supplements: L-theanine supplements are available over-the-counter in various forms, including:
- Tablets
- Capsules
- Powder
- Sublingual tablets
- Combination Formulations: Some supplements are formulated with a combination of L-theanine and other ingredients, such as melatonin, to promote relaxation and improve sleep quality.
Common Reasons to Combine Melatonin with L-Theanine
There are a multitude of reasons to consider melatonin or L-theanine as a solution, many combine the two ingredients to address more complex challenges, including:
- Sleep Difficulties: If you struggle with falling asleep or staying asleep, combining melatonin with L-theanine may be beneficial. Melatonin helps regulate the sleep-wake cycle, while L-theanine can promote relaxation and reduce anxiety, potentially making it easier to fall asleep.
- Stress and Anxiety: If stress and anxiety are contributing to your sleep difficulties, L-theanine's calming effects may help alleviate these symptoms, while melatonin can assist in regulating your sleep patterns. Combining the two may offer a synergistic effect in reducing stress-related sleep disturbances.
- Jet Lag or Shift Work: If you're dealing with jet lag or working irregular hours, combining melatonin with L-theanine might aid in adjusting your sleep schedule. Melatonin can help reset your body's internal clock, while L-theanine may promote relaxation and reduce the impact of stress associated with changing sleep patterns.
The Benefits of Combining Melatonin with L-theanine
While separately melatonin and l-theanine have several benefits, combining melatonin and L-theanine offers several potential benefits for enhancing sleep, as they both work through different mechanisms to promote relaxation and regulate sleep patterns.
- Synergistic Effects: Melatonin and L-theanine work through different mechanisms to promote relaxation and improve sleep. Melatonin helps regulate the sleep-wake cycle, signaling to the body that it's time to sleep, while L-theanine promotes relaxation and reduces anxiety without causing drowsiness. By combining these supplements, you may achieve a synergistic effect, enhancing overall relaxation and sleep quality.
- Reduced Anxiety: L-theanine is known for its calming effects, which can help reduce anxiety and stress. By combining it with melatonin, which also has anxiolytic properties, you may experience greater relief from anxiety symptoms, leading to improved sleep quality.
- Faster Onset of Sleep: Melatonin is often used to help individuals fall asleep faster, particularly when taken shortly before bedtime. By adding L-theanine to the mix, you may further enhance the calming effects, potentially speeding up the onset of sleep and reducing the time it takes to transition from wakefulness to sleep.
- Extended Sleep Duration: While melatonin can help initiate sleep, its effects may not always last throughout the night for some individuals. L-theanine's calming properties may help extend the duration of sleep by promoting deeper and more restful sleep, leading to a more refreshing awakening in the morning.
Take a Natural Approach with Sleep Patches
Overall, combining melatonin and L-theanine can be a promising approach to improving sleep quality, particularly for individuals struggling with sleep onset difficulties, nighttime anxiety, or circadian rhythm disruptions.
Boost your overall health with a multi-vitamin patch that includes both melatonin and l-theanine as well as other sleep-promoting ingredients such as magnesium and lavender oil. With an adhesive patch, you can set and forget daily knowing your vital nutrients for deep sleep are being steadily absorbed throughout the day.