An expert reveals the secret to a good night’s sleep – take these two ingredients together at bedtime

If you’re one of those people who toss themselves in bed because you can’t sleep, or if you’re one of those people who try to count sheep, this news might interest you.

Many users on social media complain about sleep problems, and many others recommend taking “heap,” a combination of magnesium and L-theine to help you sleep better. These two substances have become popular for fighting depression or anxiety, and are believed to help people sleep.

The evidence shows that magnesium has positive effects on mood, stress, anxiety and sleep, as confirmed by K. Ashley Garling-Nañez, PharmD, adjunct professor of clinical practice chemistry at the School of Pharmacy at the University of Texas at Austin.

However, there is not much data on L-theanine, but it is also linked to the ability to relax.

Rick Bloomer, for his part, points out that taking sleep supplements without trying improve overall sleep patterns it will not improve the situation. Bloomer is Dean and Professor of the School of Health Sciences at the University of Memphis, and went on to explain that if someone has trouble sleeping because they are looking at their phone two hours before going to bed , L-theanine is not the solution. , but instead looking for habits that prepare the body and brain for bedtime.

Can these features help you sleep?

Both magnesium and L-theanine are intended to help you sleep by helping your nervous system to relax, but where not enough lessons or the facts still exist to safely recommend that people take this combination together (although it doesn’t have to be dangerous to your health). Both factors complement each other when taken together (sort of synergistically) but this has not been proven.

Many users claim that this combination works for them, but there will always be people who do not benefit from this combination at all.

“L-theanine it has a kind of dual action, “said Garling-Nañez, who explained that it may not work by producing a deep memory, therefore, taking L-theanine to sleep seemed to be against him.

Ultimately, there’s no way to know if these sleep aids will work for you unless you try them. It is important to note that experts say that each supplement affects each person differently and you may not get the results you want or feel.

What you should know before trying this combination.

First of all, try the components separately, first magnesium and then l-theine, if one of the two separately improves your sleep, you don’t need to take the other.

This is done to determine which of the two supplements will work best for you, since, if you try both at the same time, it will be difficult to determine which one is the best. in your case.

You should start by reading a lot low rate of each of them (about 100 milligrams) to see how it affects your body.

Do not forget that it is important to have medical advice before starting to take any supplement if you are already taking other medications (if not, it would be better if you do not have the help of professionals as long as you remember that it should not exceed the recommended daily dose). If you don’t have a family doctor, any pharmacist can help you find out if new supplements may interact with your current medications.

Key points in the lesson

1. Magnesium and L-theanine are recommended for sleep and stress relief,
2. There is not enough reliable data to show that their combination works.
3. Research shows that magnesium can reduce anxiety, depression and sleep, while L-theanine can help with relaxation, but it can also increase memory in some people.
4. Try to improve your sleeping habits.

How to improve your sleeping habits.

Here’s a list of things you can do to improve your sleep pattern so you don’t have to rely on extra tools.

1. Maintain a regular sleep schedule (your body needs 7-9 hours of rest a day, remember!)
2. Do a relaxing routine before bed (meditate, take a warm bath, or read – this way you prepare your body for sleep)
3. Don’t use screens for at least 30 minutes before bed.
4. Avoid caffeine and alcohol.
5. Take care of your food (especially during dinner, avoid fatty or spicy food, it will be very easy to fall asleep)