How L-theanine works: L-theanine elevates levels of GABA, as well as serotonin and dopamine, neurochemicals that regulate emotions, mood, concentration, alertness, and sleep, as well as appetite, energy, and other cognitive skills. At the same time, L-theanine also reduces levels of chemicals in the brain that are linked to stress and anxiety. L-theanine boosts production of alpha waves in the brain, which enhance relaxation, focus, and even creativity. That can make L-theanine a good choice for people who are looking to enhance their daytime relaxation without worrying about becoming sleepy and fatigued during the day.
“Magnesium is my go-to recommendation for patients experiencing trouble sleeping,” says Dr. Goldstein. “It’s nature’s relaxer.” Magnesium plays an important role in helping to balance blood sugar and hormones; an imbalance in either could be affecting your sleep. By supplementing magnesium, “you’re replenishing a mineral that basically everyone needs, as well as helping to literally relax the body.” Before reaching for a traditional sleep aid, try starting off with magnesium to see if it makes a difference.
Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one. Digital programs like Zeo, YawnLog, and a variety of apps can all make snooze-tracking easier.
While some remedies, such as lemon balm or chamomile tea are generally harmless, others can have more serious side effects and interfere with or reduce the effectiveness of prescribed medications. Valerian, for example, can interfere with antihistamines and statins. Do your research before trying a new herbal remedy and talk with your doctor or pharmacist if you have any pre-existing conditions or prescriptions that you take.
Physical and chemical changes associated with injury and aging: The “internal clock” in the brain controls when people sleep and wake every day. For individuals who have a disability associated with a brain injury or ongoing nervous system lesions like multiple sclerosis, their brain may be less able to tell the body to fall asleep or wake up. Injuries to the brain can also affect the chemicals in our body that help us to sleep, and brain mechanisms for starting and stopping sleep.
Benzodiazepines are the oldest class of sleep medications still commonly in use. Benzodiazepines as a group are thought to have a higher risk of dependence than other insomnia sedative hypnotics and are classified as controlled substances. Primarily used to treat anxiety disorders, benzodiazepines that have been approved to treat insomnia include estazolam (brand name ProSom), flurazepam (Dalmane), quazepam (Doral), temazepam (Restoril), and triazolam (Halcion).
Set a regular bedtime. Going to bed at the same time each night signals to your body that it's time to sleep. Waking up at the same time every day also can help establish sleep patterns. So try to stick as closely as you can to your sleep schedule, even on weekends. Try not to go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week.