Naturally better sleep with L-theanine, lemon balm and passion flower for a new rhythm

Do you know what it's like? Are you lying in bed at night, just wanting to sleep, and yet a thousand thoughts are buzzing through your head? Don't worry, you're not alone: many people experience exactly this feeling when the body is still running at full speed, stress levels are high and falling asleep is like chewing gum. What we long for at such times is a good night's sleep that lets us wake up feeling refreshed.

But watch out: This is exactly where the natural helpers come into play! Lemon balm, passionflower and L-theanine are mild companions that promote better sleep and can take the edge off stressful everyday life. In this article, you will find out which plants and ingredients have a positive effect on your sleep-wake cycle, how they work and how you can easily integrate these little helpers into your life.

Lemon balm as a natural sleep aid

Phew, sometimes it's just too much in the evening, isn't it? That's when it helps to rely on tried and tested recipes. Lemon balm - also known as lemon balm - is a plant that has been valued for centuries for its calming effect [1]. Its botanical name is Melissa officinalis, and you can recognize it by its fresh, lemony scent. The leaves of lemon balm are particularly rich in essential oils and have been shown to improve sleep quality [2].

Lemon balm in everyday life

Lemon balm can be used in various forms, especially when you feel stressed in the evening. The choice is yours:

Tea made from lemon balm: Put 1-2 teaspoons of dried leaves or a few fresh sprigs in a cup, pour hot water over them and leave everything to infuse for 5-10 minutes. Your fragrant nightcap is ready!

Lemon balm bath: Not in the mood for tea? Treat yourself to a warm bath with a few drops of lemon balm oil. Wonderfully relaxing after a hectic day.

Capsule form: Don't like tea or evening baths? No problem: lemon balm is also available as a capsule that you can easily integrate into your evening.

Have you heard that, according to some studies, lemon balm can even help with gastrointestinal complaints [4]? An irritated stomach often makes it more difficult to fall asleep. Studies also show that lemon balm supports a balanced REM sleep and thus ensures a really restful sleep [2]. Sounds like a little all-round talent, doesn't it?

Lemon balm and the sleep-wake rhythm

Healthy sleep is not just about falling into bed, but also depends on an intact sleep-wake rhythm, which can be disrupted for many people due to shift work or the hectic pace of everyday life. This is where lemon balm comes in with mild but noticeable support to ease the transition from an active day to a relaxed evening. If you notice that your mind is starting to run high, it is a great tip to enjoy a lemon balm tea in the afternoon - or to take lemon balm extract. This allows your mind to calm down in good time.

L-theanine: benefits for sleep

“Green tea contains caffeine, which is a stimulant - how am I supposed to calm down?” you may be asking yourself. Well, the magic word is L-theanine. This amino acid, which is contained in the leaf of the tea bush, is said to have a calming effect and, among other things, partially offset the stimulating effect of caffeine.

L-theanine in green tea

According to researchers, L-theanine supports the release of relaxing neurotransmitters in the brain, including serotonin or gamma-aminobutyric acid (GABA) [6]. This means that green tea can keep you awake but at the same time make your body less jittery. The balance of stimulating caffeine and calming effect of L-theanine makes green tea a pleasant companion for many people.

Three tips for incorporating L-theanine into your daily routine:

Green tea instead of coffee: try green tea in the morning and you'll benefit from both caffeine and L-theanine.
L-theanine capsules: For those who don't like tea, capsules in defined mg doses are handy (often vegan).
Pay attention to the time of day: If you are sensitive to caffeine late in the evening, it is better to use decaffeinated tea or pure L-theanine products.

How L-theanine promotes sleep

Now you may be asking yourself: “And how does this help me in the evening?” In fact, people can even drink a cup of green tea in the evening without it keeping them awake. This is because the L-theanine tames the caffeine. But to be on the safe side, especially if you are sensitive to falling asleep, decaffeinated teas or pure L-theanine supplements are often better. They can also be combined with lemon balm or passionflower to promote even better sleep.

Passionflower: effects and use

Do you like it exotic? Then passion flower could be something for you! The blue passion flower (Passiflora caerulea) or Passiflora edulis has a spectacular flower that really makes a statement. But it's not just the appearance that is remarkable here: the passion flower is worth considering for anyone who wants to brood less in the evening and sleep more.

Passiflora as a sleep aid?

Some swear by passion flower tea, others rely on extracts or capsules: The main thing is that the calming ingredients help you to curb inner restlessness and make it easier to fall asleep. Studies also show an increase in subjective sleep quality [5]. What's more, many users say that gastrointestinal complaints can also improve. That sounds like a real insider tip for peaceful nights!

Benefits for stress

Stress often gets on our stomachs, doesn't it? This is exactly where passionflower comes in: The plant is also traditionally used for nervous upsets of the digestive system. So you can end the day stress-free, without being held back from sleeping by a stomach ache. The good news is that as passionflower is available in various forms, you can choose how you integrate it into your everyday life. Tea, vegan capsules or liquid extracts - you decide!

Natural support for sleep & stress

Not a fan of chemical sleeping pills? We understand! Lemon balm, L-theanine and passionflower are natural options to support a particularly restful sleep-wake cycle. As they have a gentle effect, they are well tolerated and fit perfectly into a conscious lifestyle.

Tips for better sleep in everyday life

Fixed evening routine: Go to bed at around the same time every day and get up as regularly as possible. This gives your body clear signals.

Avoid electronics: Reduce cell phone and laptop use 30-60 minutes before going to sleep. Believe us: your thoughts will thank you for it.

Eat lightly: Late, sumptuous meals can cause gastrointestinal complaints and make it difficult to fall asleep. Better something light, perhaps with a tea made from lemon balm or passion flower?

Short meditation: Whether breathing exercises or a guided relaxation meditation: the main thing is to calm down and give yourself a break from the carousel of thoughts.

Exercise during the day: A walk in the fresh air or a bit of sport promotes healthy sleep because you get rid of excess energy and are more relaxed in the evening.

Focus on stress management

And yes, we know: stress is usually the root of all evil when it comes to sleep. If you can't switch off, a cup of tea alone is often not enough. Create space for yourself, communicate your boundaries and try to allocate tasks realistically. This is the only way to pave the way for better sleep in the long term. The calming effect of lemon balm, passionflower or L-theanine is particularly effective when they are part of a conscious, low-stress lifestyle. Good luck trying them out!

FAQ section

What are the side effects of lemon balm?

Melissa is normally well tolerated, but some people have allergic reactions. High doses can cause headaches, stomach pain, dizziness or skin reactions [4].

How does lemon balm affect the brain?

The ingredients of lemon balm can have a calming effect on the central nervous system, making it easier to fall asleep [1].

How can I improve the quality of my sleep?

A good sleeping environment, fixed bedtimes, a light evening meal and herbal remedies such as lemon balm, L-theanine or passionflower can help you achieve a better night's sleep.

Which vitamin is missing in sleep disorders?

Vitamin D or B vitamins are often considered. A blood test provides certainty.

What helps to sleep more deeply?

Relaxation exercises, a quiet evening routine and herbs such as passionflower or lemon balm can promote deep sleep [2]. In addition to these points, the amino acid L-tryptophan can also be useful, as it is a precursor of the sleep hormone melatonin and complements the effect of the herbs.

What helps immediately against insomnia?

A walk, a calming herbal tea and switching off screens often help quickly. If difficulties persist, consult a specialist.

What is L-theanine good for?

L-theanine is an amino acid from green tea that has a calming effect and can alleviate caffeine-induced restlessness [3].

What effect does L-theanine have?

It can promote alpha waves, release serotonin and thus increase relaxation, which can lead to greater calmness [3].

Which foods contain L-theanine?

Mainly in green tea and to a lesser extent in black tea. Alternatively, there are green tea extract and L-theanine capsules.

Is L-theanine legal?

Yes, it is freely available for sale and is offered in different dosages.

What is L-theanine used for?

L-theanine is mainly used to reduce stress, promote relaxation and improve concentration and sleep [6].

What are the side effects of L-theanine?

Side effects are rarely to be expected at normal doses. Very high doses can cause gastrointestinal complaints in individual cases.

Which is better, L-theanine or ashwagandha?

That depends on your personal needs; both can have a calming effect, but in different ways.

What is lemon balm tea good for?

Lemon balm tea can calm, relieve gastrointestinal complaints and make it easier to fall asleep [4].

How does passion flower affect the psyche?

Passionflower can relieve inner tension and help the body to switch off [5].

What is passion flower good for?

It can help to reduce restlessness, stress and problems falling asleep [5]. Many people report restful sleep.

Where is the passion flower best placed?

Preferably in a sunny, sheltered spot. The flowers like climbing aids.

When should you not take passionflower?

If you are pregnant, breastfeeding or have a specific health condition, you should consult your doctor before taking it.

Does passiflora help with anxiety?

There are preparations containing passionflower specifically for anxiety and inner restlessness. Professional treatment is necessary for severe anxiety disorders.

What is the genus of passion flower?

The genus is called Passiflora and includes Passiflora caerulea or Passiflora edulis, for example.

Sources

[1] https://www.nature.com/articles/1300230
[2] https://pubmed.ncbi.nlm.nih.gov/39683592
[3] https://pubmed.ncbi.nlm.nih.gov/31623400
[4] https://www.netdoktor.de/heilpflanzen/melisse
[5] https://pubmed.ncbi.nlm.nih.gov/21294203
[6] https://pubmed.ncbi.nlm.nih.gov/17182482

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