Theanine vs Threonine: What You Need to Know

Theanine is one of the more common ingredients I see in sleep supplements: It’s in everything from New Mood (a personal favorite of mine from Onnit) to my favorite blend of ZMA (though many ZMA blends exist without theanine). While both theanine and threonine are amino acids, theanine (usually seen as l-theanine) is better known for its relaxing properties without being sedative.

I like to think of it as a “calming” amino acid that compliments some of the other compounds that boost my relaxation and rest. For me, it’s been an effective compliment to several sleep supplement stacks and combinations. It’s also something I’ve had success pairing with magnesium for a relaxing pre-bedtime sleep stack.

Like theanine, threonine is an amino acid, one you’ve probably eaten today — it exists in high quantities in some meat, eggs, dairy, and leafy greens. Threonine is necessary for the formation of healthy muscle tissue, as well as nervous system and liver function, throughout the body. In contrast, theanine is a non-dietary/non-essential amino acid; there won’t be negative consequences if you don’t get enough of it in your diet.

However, we don’t see threonine (normally l-threonine) as a supplement as commonly because most people get enough of it in their diets. This may not be true for everyone — including some vegans/vegetarians — but it’s simply not that common of a sleep supplement ingredient, at least from what I’ve seen.

Though perhaps less common than theanine supplementation, threonine supplements and medicines DO exist; they’re often used in the treatment of some digestion issues, as well as for anxiety and depression. If you think you may have a medical condition or are experiencing depression, your best bet is to reach out to a healthcare practitioner; sleep supplements are great for aiding and enhancing rest, but they won’t cure anxiety, depression, or other ailments with a few quick pills.

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Theanine vs Tyrosine: What’s the Difference?

Theanine is an increasingly common ingredient (at least from what I’ve tested) in sleep supplements. It has a calming yet non-sedative effect, which is why it’s in sleep supplement blends and added to some existing blends like ZMA. In fact, my favorite version of ZMA includes l-theanine in addition to the normal zinc, magnesium, and vitamin B6 you find in this blend. (Find out why l-theanine is the most common form found in supplements in this article I wrote.)

Tyrosine, on the other hand, is not something you’ll commonly see in sleep supplements. Read below to find out why.

Tyrosine Can Be Stimulatory

Though it’s an amino acid as well, tyrosine (commonly seen as l-tyrosine in most supplements) can actually be stimulatory. There’s some evidence that when taken before a stressful event, tyrosine may help fight the effects of stress. For that general reason, it’s commonly seen in many nootropic and “brain boosting” formulas like Alpha BRAIN (which I’ve actually tested before with some interesting results). So maybe not the best thing to take before bed for better rest, but a supplement you might come across in some mood and brain formulas (sometimes paired with l-theanine).

When taken as a supplement, tyrosine is converted into L-DOPA and from there neurotransmitters including dopamine.

Tyrosine and 5-HTP

Some sleep supplements today include serotonin precursor 5-HTP — New Mood and Max Sleep are two of my favorites that contain this ingredient. There’s some research and evidence suggesting 5-HTP and Tyrosine may be antagonistic. They may therefore reduce each other’s effects, something to potential keep in mind if stacking supplements containing these two compounds.

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Theanine vs. GABA: Why These Supplements Are So Different

Theanine is one of my favorite supplements for fighting the effects of stress — it’s a calming amino acid usually found in green tea, and recent research backs the idea that it can have an anti-stress (but not necessarily sedating) effect on the body and mind. GABA, on the other hand, is a neurotransmitter, the main one responsible for “depressing” signals in the brain. Because of its potency, GABA is often seen in sleep and relaxation supplements to calm the mind and aid sleep. But it has very poor bioavailability, meaning it’s not always effective when taken orally.

There are actually a few different versions of theanine, but l-theanine is by far the most common and most studied in regard to relaxation and anti-stress. (Check out the article I wrote on why l-theanine is preferred here.) And while l-theanine on its own isn’t necessarily a sleep supplement I recommend — remember, it’s not really sedative for many people — it does compliment other ingredients in some of my favorite sleep-enhancing products, like:

• ZMA with Theanine (by True Athlete), full review here
• Twilune, full review here
• YAWN by Nootrobox, full review here
• Alpha BRAIN by Onnit, full review here (not necessarily a sleep supplement, but very powerful for me when stacked with New Mood for overall performance, rest, and feelings of wellbeing)

Theanine compliments several other popular sleep compounds, hence its inclusion in so many stacks I like. GABA, as I mentioned above, is a little tricker: It has difficulty passing the blood-brain barrier when ingested, and the human body is also very adept at regulating its levels in the brain, meaning supplementation itself can be tough.

For a long time, GABAwave was my favorite GABA supplement, because the version it contained (phenibut) is generally considered better at crossing the blood-brain barrier. It was one of my go-tos for fighting travel stress and jetlag, but now it’s become difficult to get. As I mention at the top of my GABAwave Review, I’ve generally replaced it with New Mood as my travel sleep aid of choice.

Overall, I think we can expect to see more and more theanine-containing sleep supplements coming onto the market. In contrast, I’m seeing fewer GABA-containing supplements coming out as manufacturers grapple with the difficulty of sourcing a good, bio-available ingredient for them.

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ZMA vs. GABA: Why the Difference Is Important

ZMA and GABA are two ingredients that we commonly see in sleep supplements, but they’re very different things. For one, ZMA is actually a combo of three ingredients: Zinc asparate, magnesium aspartate, and vitamin B6. GABA (short for Gamma-Aminobutyric Acid), on the other hand, is a single and very potent neurotransmitter.

While ZMA is a popular supplement made up of ingredients in very particular proportion, GABA refers to the neurotransmitter itself. Most manufacturers use similar ingredient lists for their versions of ZMA, though some will add an additional ingredient or two. Originally developed to boost athletic performance and recovery, ZMA is now more commonly used to enhance sleep (and there’s arguably more anecdotal and research evidence to suggest its benefit to sleep as opposed to just muscular recovery). My favorite version is True Athlete’s, which also contains the relaxing amino acid l-theanine.

GABA is the brain’s most important “downer” neurotransmitter, and it — in layman’s terms — counters “upper” neurotransmitters to help calm (or “depress”) the brain. We see it in a number of forms, but overall it’s important to note that GABA has difficulty crossing the blood-brain barrier because the body is generally very good at regulating it. That means simply ingesting it orally has minimal — and sometimes no — effects.

I have experienced some sleep-promoting effects from GABA, including very vivid dreams and deeper sleep. However, the GABA-containing ingredient I most liked (called phenibut) is increasingly difficult to find on the market due to various regulations and manufacturing limitations. Phenibut is the primary ingredient in Upgraded Self (aka Bulletproof’s) GABAwava supplement.

Overall, I see ZMA as a much more beginner-friendly sleep supplement than those containing GABA. It’s relatively easy to time, and it’s also easier to take a small dosage and build up to assess your personal tolerance. Magnesium on its own can be one of the more powerful sleep-boosting ingredients, especially for those who don’t get a lot in their diets. For that reason, magnesium-containing supplements like New Mood, ZMA, and Natural Calm are high on my list of consistent sleep improvers.

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Taking Magnesium? Start Slow to Avoid Stomach Cramps

Magnesium is hands-down one of my favorite ingredients to aid with my sleep. And studies show many Americans probably aren’t getting nearly enough of this element in their diets, which can lead to all sorts of issues with sleep, cognition, athletic recovery, and stress. But there’s one important factor I’ve learned when starting off magnesium supplementation: It could help to start slowly, as a lot of magnesium at once can cause upset stomach if you aren’t used to it.

Sleep supplements containing magnesium include the element in a few different forms (in various compounds and combos): Natural Calm is probably the most famous and uses ionic magnesium citrate. This is a pleasant, fizzy powder that can be sipped before bed, but in my experience, it’s definitely one to start slowly with at first. A little bit will go a long way a first, and I’ve had success gradually increasing my dosage before bed.

[Read my Natural Calm review here.]

Another magnesium citrate-containing supp I really like is YAWN by Nootrobox, which I reviewed here. It’s a balanced supplement that I found easy to time and take, and it didn’t upset my stomach at all.

Yet another common form of magnesium in sleep supplements is magnesium aspartate, which you’ll find in ZMA formulas (True Athlete’s version with theanine is my favorite). I’d recommend starting with only one or two pills before bed to assess how you react to it — this is a supplement originally designed for athletic recovery, and I enjoy taking it on nights after tough workouts.

Onnit’s New Mood contains a bit of magnesium in the form of chelate, and this is another one that hasn’t upset my stomach at all.

Maybe my favorite magnesium-only supplement for sleep is Natural Stacks’ MagTech (check out my full MagTech review here). It contains three different forms of highly absorbable magnesium compounds: magnesium threonate (also referred to as Magtein), magnesium taurate, and magnesium glycinate). I’ve found this supplement to also be pretty easy on my stomach, and it’s probably the highest dosage of total magnesium I’ve been able to take without any cramps at all. I’d still recommend starting with less than a full dosage when giving this supplement a try.

Of course, user experience will vary, the above are just from my experience. If you think you have a magnesium deficiency or other issue affecting your sleep, it’s best to consult with a medical professional.

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A Little Bit of Everything? Twilune by Dream Leaf Review

Dream Leaf is a company focused on supplements to induce lucid dreaming, but a number of other products on their roster. Dream Leaf’s sleep aid supplement, Twilune, stacks melatonin with herbs we have seen in many other sleep supplements for what they call a “breakthrough” for those seeking better sleep. While there is nothing necessarily innovative about the formula, I decided to give it a try before testing out their lucid dreaming supplement (which I’ll cover in another review — the results were fascinating!).

Stated Use

Twilune is a nutritional breakthrough for anyone who seeks better sleep. It’s a completely balanced formula that effectively targets both REM sleep and Deep Sleep, which is vital for optimal sleep health. It helps you fall asleep quickly but also fuels your sleep cycle to keep you asleep through out the night. Trust us when we say that we know sleep supplements.

Active Ingredients

• L-theanine – 150 mg
  Shown to reduce heart rate and the body’s immune response to stress, this amino acid has also been connected to feelings of relaxation.
• Chamomile Flower – 100 mg
  Often used in tea form, chamomile has frequently been used to calm an upset stomach and could help with insomnia and anxiety.
• Valerian Root  – 100 mg
  This fragrant herb has been historically used as a sedative and pain reliever and prescribed by ancient Greek physicians as a treatment for insomnia.
• Hops Flower  – 100 mg
  In addition to being a flavoring ingredient in beer, hops have also been used to treat anxiety and insomnia.
• Passion Flower – 55mg
  This plant extract may boost GABA (as evidenced in this study), helping mitigate both nervousness and insomnia.
• L-Taurine – 50 mg
  A naturally occurring amino acid that’s involved in the production of GABA.
• Lemon Balm – 90 mg
  An herb from the mint family often used as a relaxation-boosting ingredient in sleep supplements.
• Magnesium Glycinate – 60 mg
  Magnesium is a mineral involved in over 300 metabolic reactions in the human body. Magnesium has shown to induce a sense of calm, and it can be a powerful sleep aid. (It’s also common in various forms in sleep supplements like YAWN and ZMA.)
• Melatonin – 1 mg
  This is one of my go-to sleep enhancers. It helps me fall asleep faster and experience more restful sleep. I especially like melatonin because its effects don’t diminish with repeated use (and studies suggest that could be the case for many users).

My Experience

Following the bottle’s instructions, I took 2 capsules before bedtime. I was extremely tired the first night I tried Twilune, and Iwas able to fall asleep right away. I woke up from what felt like deep sleep a couple of times that night, and it took me a little time to fall back asleep.

I continued to take it for the rest of the week, and I had no problem falling asleep. I had dream-filled nights, and, according to my sleep trackers, my sleep quality was solid.  My sleep seemed to get better as the week went on, which may be due to cumulative of herbs like the Passion Flower.

Pros:

• Vegan formula
• 30-day money back guarantee
• Very mild
• No grogginess or fogginess in the morning
• Easy to time and take
• Possible cumulative effects

Cons:

• May be too mild for some

The Final Word

While Twilune by Dream Leaf is not a groundbreaking formula, the use of well-researched ingredients in what seems to be a high-potency makes this a solid choice for those looking for a natural sleep-aid (at least for me). I felt well-rested while on this supplement, and am looking forward to testing out their flagship product, the Dream Leaf lucid dreaming supplement.

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Ancient Herbal Remedy? Reviewing Blissful Sleep by Maharishi Ayurveda

As someone drawn to natural supplements — and the occasional herbal remedy — it was only a matter of time before I tried an Ayurvedic supplement to help me sleep. Ayurveda is a traditional Indian medicine philosophy, has been around for thousands of years, and is known as one of the oldest systems of natural healing.

Maharishi Ayurveda is a company that specializes in Ayurvedic supplements. Blissful Sleep is their best-selling sleep aid, claiming to induce deep sleep, with no side effects and no fog in the morning. Of course, I take everything with a big dose of skepticism before I try it. Read on to see how I slept while taking this herbal-based supplement.

Stated Use

Blissful Sleep Basic has 17 carefully chosen ingredients, including Rose, Indian Valerian, Ashwagandha and Pearl, that work synergistically to support wholesome, natural sleep.

Take 1-2 tablets at bedtime with warm water or milk.

Active Ingredients

This supplement contains a number of ayurvedic ingredients.

Blissful Sleep® Blend – 966 mg

• Cabbage Rose (flower petal) — The rose is used in Ayurveda as a remedy for a number of ailments, including hormone imbalances, emotional imbalances, and sleep disturbances. There is also evidence of analgesic and anticonvulsant properties.
• Indian valerian (rhizome) extract — This fragrant herb has been historically used as a sedative and pain reliever and prescribed by ancient Greek physicians as a treatment for insomnia.
• Ashwagandha (root) — The extract of this plant’s roots have been used in Ayurveda, as a mood stabilizer, and to combat stress  and anxiety. The extract is said to work as a nervous system depressant, bringing about tranquility and relaxation, and making it easier to fall asleep.
• Jatamansi (rhizome) — A calming herb, Jatamansi is used in Ayurveda to treat primary insomnia.
• Dwarf morning glory (whole plant) — Called Shankhpushpi in Ayurveda, this compound acts on the Central Nervous System and has been linked to boosted memory.
• Indian tinospora ( stem’s starch) — Used in Ayurveda to treat a number of ailments, including diabetes, upset stomach, and hay fever, tinospora is being studied for its immunostimulatory properties.
• Licorice (root) — This root has been used in folk medicine to treat digestive system issues, sore throat, bronchitis, and cough.  
• Pearl — A traditional source of calcium in Ayurvedic medicine.
• Long pepper (fruit), Pepper (fruit), Ginger (rhizome) —  The combination of ginger and pepper, which may help the body absorb nutrients through the digestive system.

Other ingredients from natural sources: gum acacia, talcum.

My Experience

Following the directions on the bottle, I took one capsule before bedtime. The bottle suggests drinking it with warm water or milk, but given my aversion to warm liquids — I drink my coffee cold through the New York Winter — I had it with a glass of cold water instead.

The smell was amazing, very herbaceous, and it definitely got me into my sleepy time mode (seriously, just the smell). I felt very relaxed within 20 minutes of taking it, and fell asleep easier than usual. I did wake up a couple of times during the night, but was able to fall back asleep relatively quickly. The following two nights, I took two capsules before bedtime, fell asleep quickly, and stayed asleep throughout the night. Both my sleep trackers indicated a 98-99% sleep quality night on both nights. I woke up before the alarm, feeling refreshed and very centered.  

Pros:

• Smells delicious (similar to Sleep Blend SP-17)
• Very gentle
• Deep sleep with little grogginess or fog in the morning

Cons:

• Needed two pills to feel the effects
• Contains calcium from pearls, so it may not be suitable for those with a shellfish allergy
• Not the strongest sleep supplement I’ve tried, but overall I was a fan
• No lasting sense of calm (like Serotonin Brain Food), but it’s not really marketed as such

The Final Word

While at first glance this pill may seem mild, Blissful Sleep is one of the more effective, “all-natural” or herbal supplements I’ve tried in awhile.  I will continue to take this on a regular basis, especially when I just need a little nudge to help me get to sleep and stay asleep. I will be trying this on my next trip as well to see if it helps me fight jet lag — I’m curious to see how it stacks up against my favorite jet lag-fighting supp.

If you are looking for something mild, and a little different than the other sleep aids out there, I would recommend giving this a try.

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Is Lucid Dreaming the Next Big Thing in Sleep?

There are a number of sleep supplements on the market claiming to help induce lucid dreaming. I, unsurprisingly, will be setting out to test some of them and give my reviews in the near future. But what exactly is lucid dreaming, and should you want to have lucid dreams?

Some sleep supplements — like Iron Dream and even ZMA — can give you “funky” and very vivid dreams, but while these dreams can be hyperrealistic, the realism isn’t enough to make a dream a lucid dream. For a dream to be categorized as lucid, there has to be an awareness, throughout the dream, that you ARE dreaming. Many people have had these a handful of times in their lives, but there are groups of people now out to replicate that experience with predictability and repeatability.

Scientists studying lucid dreaming have discovered a positive correlation between gamma activity and lucid dreaming, as well as acetylcholine and lucid dreaming. There is also observational data citing lucid dream sleep to be more restful than normal SWS and REM sleep — and some very early evidence indicating improvement in cognitive function. While more studies are needed to back up those claims, a number of companies like Onnit and Dream Leaf have invested in developing supplements that can help induce lucid dreams.

I have tested both Alpha Brain and Lucid Dream and have had good experiences with both.

[Read my Alpha BRAIN review here, and find out about my experience taking Alpha BRAIN and New Mood together.]

If you think you would like to try lucid dreaming, it may be worth it to give one of these supplements a try. And if you are a lucid dreamer, I would love to hear what works for you.

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New Mood and Alpha BRAIN Together: A User’s Take

Though I’m most interested in sleep and recovery supplements — and testing them! — I’ve also experimented with some fairly mainstream, natural nootropics (aka brain supplements). One of those is Alpha BRAIN, a popular nootropic formula made by Onnit. Onnit also makes New Mood, one of my favorite sleep and relaxation supplements. Though I don’t take it every day, New Mood is solidly in my regular rotation, and I’ve had success with it to promote sleep and feelings of calm and relaxation (individual experiences will vary, obviously!).

While it’s primarily a nootropic, some people have reported positive effects on sleep and rest when taking Alpha BRAIN; the manufacturer also touts its ability to induce vivid, lucid dreams. I’ve also written about my thoughts when comparing the two, and while I do notice a perceived change in dreams and rest when taking Alpha BRAIN, I’ve determined New Mood is still tops for me when it comes to rest:

They both work well for me, but in different capacities. I have found that when taken together, they work synergistically, improving focus, cognitive function and mood. I have experimented on taking Alpha BRAIN and New Mood together in the morning, for days when I anticipate being on edge or under a little extra stress. Otherwise, I stick with Alpha BRAIN in the morning. I generally take New Mood in the evening to help induce restorative sleep.

Generally, I’ve gotten the most pronounced boost to overall mood and feelings of wellbeing when I stack Alpha BRAIN and New Mood together as opposed to taking them individually. This is most true when I take Alpha BRAIN in the morning — often with coffee — and New Mood closer to bedtime.

Like most supplements, I cycle both, as I like giving my body and mind a chance to reset and avoid building up too much of a tolerance (not as much of a concern for me with natural supplements like New Mood and Alpha BRAIN, but still something I like to do).

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An All-Natural, All-Day Calm? Reviewing Mind Herbs by Four Sigmatic

I’m always looking for new natural supplements to help me deal with stress and have a better night’s sleep. I recently came across Four Sigmatic (formerly Four Sigma) a company founded by Finnish guys with a love for adaptogenic herbs, and superfood mushrooms. Their products are all-natural, and have no fillers, so I decided to give some of them a try.

Their Mind Herbs Calm Concentration is an instant drink mix, and there are 10 individual packets per box. The mix features four adaptogens, herbs linked to decreased sensitivity to stress. Read on to find out how if this drink helped me deal with stress and fall asleep — and stay asleep — easier.

Stated Use

An all-natural adaptogen in the form of an instant beverage powder, designed to improve memory and learning; induce a calming effect and support relaxed concentration; and reduce stress.

Active Ingredients

• Eleuthero/Siberian Ginseng — An adaptogen, ginseng has been used for millennia to improve memory. Ginseng is especially well-tied to memory response time, decreasing the amount of time it takes to recall facts.
• Gotu kola — A leaf used in traditional medicines to treat anxiety, rheumatism, and aid in skin regeneration.
• Goji berries — These berries have been used for centuries in Tibetan medicine to treat a variety of ailments, including skin diseases, insomnia and anxiety. Studies suggest goji berries can positively affect both neurologic and psychologic performance.  
• Ashwagandha  — The extract of this plant’s roots have been used in Ayurveda, the traditional Hindu medicine philosophy, as a mood stabilizer and to combat stress, and anxiety. The extract is said to work as a nervous system depressant, bringing about tranquility and relaxation, and making it easier to fall asleep.

My Experience

Following the instructions on the manufacturer’s site and packaging, I mixed one packet of Mind Herbs with a full glass of cold water. The taste itself was very soothing to me, earthy and slightly bitter, with none of the usual sweeteners these kind of products seem to use. The first time I took it was in the morning of what I knew would be a stressful day. I was able to stay focused, without feeling overwhelmed or unduly stressed. I took another packet that night, and it did help me shut off my brain before heading to bed, but I woke up several times during the night, and I had trouble falling back asleep.

After a few more tests, my opinion is this: This is not a sleep aid, per se, but if a restless mind is one of the reasons you have difficulty falling asleep, this can be very helpful. I did pair it with a true sleep supplement, Lumonol Luna, and I fell asleep fast and was able to stay asleep through the night. I will also be taking this with me on my next travel day, to test it against my usual travel anxiety. I will report back with the results; currently one of my favorite supplements to travel with is New Mood by Onnit, which I use to help combat my travel anxiety.

Pros:

• All natural, vegan, allergen-free, adaptogenic, no fillers.
• Gluten-free, caffeine-free, sugar-free, and no additives or preservatives.
• Portable, and easily mixable not only with water, but other beverages as well.
• Tastes great (to me).
• Promotes an almost instant sense of calm and well-being.

Cons:

• Not a true sleep aid, in my opinion.
• Needs to be paired with other sleep supplements to fully support a good night’s sleep. 

The Final Word

For me, Four Sigmatic’s Mind Herbs was a solid supplement to help with stressful situations. The fact that you can take it any time of day is an indication that it promotes relaxation without inducing sleep or drowsiness. I really liked the taste, along with the way that it made me feel on what would otherwise be high-anxiety days. I did have to pair it with a true sleep supplement in order to get the night’s rest I wanted. I’m excited to try this on my next trip.

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