Fall asleep right after drinking it? A purple sports drink is a "sleep aid", does it really help you sleep? The truth is...

gossip

"I couldn't sleep well, so I drank a certain purple sports drink. I fell asleep quickly and it can also cure insomnia."

Recently, a rumor has been circulating on social media platforms: Those who have trouble sleeping should drink purple XX. It is said that a certain brand of purple theanine sports drink is particularly good for helping you sleep and can even cure insomnia. After drinking it, you can not only fall asleep quickly but also sleep until dawn.

Rumor Analysis

That is not the case.

It is unscientific to discuss the effect without considering the dosage. The theanine content in sports drinks is generally low, and its effect on promoting sleep is minimal. There is no causal relationship between theanine and maintaining or improving sleep.

In addition, if you drink too much beverage, not only will you get up more often at night, but you will also consume more added sugar, which is not good for your health. In addition, there are many reasons for sleep disorders, and not all of them can be solved by taking theanine.

"I drank the purple drink at 11 o'clock. Not long after I drank it, my eyelids started to ache. I forced myself to eat lunch. Now I feel really sleepy..." "The purple drink can really cure insomnia. I can't sleep well every day. I can't fall asleep at night and wake up early during the day." "Those who can't sleep well should drink this purple drink."

Recently on a certain social media platform, a purple sports drink has become very popular. Because theanine is added to the drink, many netizens have posted that this purple sports drink is "sleep-aiding water" and drinking it can relieve fatigue and immediately improve sleep quality.

Image source: A certain social platform said that you will fall asleep immediately after drinking it. Is this purple sports drink really that magical?

What is theanine? Can it really help you sleep?

In 1949, theanine was discovered in green tea. Later, in 1950, Japanese scholar Yajiro Saketo isolated and named it from Gyokuro tea. Theanine is a non-protein amino acid unique to tea, generally accounting for 1% to 5% of the dry weight of tea leaves. The content of theanine is very high in some special tea tree varieties, such as the content of theanine in Anji white tea, which can reach 4.8%. The brewing rate of theanine in tea soup can reach 80%. It is the main source of sweetness and freshness in tea, and is also an important substance for evaluating the flavor of tea. In 2014, my country approved tea theanine as a new food raw material, but it cannot be used in infant food, and the adult consumption dose shall not exceed 400mg/d. So, can theanine really promote sleep? In recent years, there have been many studies on the relationship between theanine and sleep, and some studies believe that theanine is helpful to improve sleep. However, theanine is not a sedative and cannot directly induce sleep, but it can relax the body and mind, indirectly allowing people to sleep better.

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A study by the National Institute of Mental Health and the National Center of Neurology and Psychiatry in Japan used a sleep apnea (OSA) questionnaire and a sleep monitoring recorder to evaluate the improvement in sleep after men took 200 mg of L-theanine 1 hour before bedtime. The OSA results showed that theanine can improve sleep quality by reducing dreaming and nightmares, and the feeling of refreshment and fatigue recovery after waking up were significantly improved compared to the placebo group. Another randomized controlled trial involving 30 healthy individuals showed that after taking theanine (200 mg/d) for 4 weeks, the sleep quality problems of the theanine group were improved compared to the placebo group.

However, some studies have different opinions. A study by the European Food Safety Authority believes that there is no causal relationship between theanine and improving sleep. In other words, there is no causal relationship between theanine and maintaining or improving sleep.

Some studies have mentioned that consuming enough theanine can help people sleep better, but this is not a direct effect of theanine, but rather an extended "effect" of theanine's ability to relax people's minds, which may be related to people's psychological suggestion. Therefore, further research is needed to confirm the relationship between theanine and sleep.

Is it really effective to drink a sports drink to help you sleep?

It is unscientific to talk about the effect without considering the dosage. Theanine cannot directly promote sleep. Even if it can indirectly help us improve sleep, it needs to be supported by a sufficient amount. Theanine in a bottle of beverage is not enough to have such a strong effect. The content of theanine in this purple beverage is ≥ 3mg per bottle, while the dosage for improving sleep in the study mentioned above is 200mg, which is a big difference.

Source: Photographed by the author

If you drink a few more bottles to take in more theanine, it may not necessarily make you sleepy. Moreover, consuming too much liquid before going to bed will increase the number of times you get up at night, which will not only fail to improve sleep, but also reduce the quality of sleep. Most importantly, this beverage also contains a lot of added sugar. Be careful of gaining weight and tooth decay if you drink it frequently, and it will also increase the risk of chronic diseases. Relying on it to help you sleep is not reliable or healthy, so don't expect too much. As for why some people do feel that it works after drinking it, it may be that psychological suggestion plays a role. In addition, even if a certain theanine beverage can really promote sleep, it is not recommended for everyone to follow suit. After all, there are many problems that lead to sleep disorders, and not all of them can be solved by theanine.

If you have problems sleeping, you can try the following scientific methods to improve your sleep quality.

1. Maintain a regular sleep schedule: go to bed and get up at the same time every day.

2. Create a comfortable sleeping environment: Make sure the bedroom is quiet, dark and cool.

3. Pay attention to your diet: avoid eating large amounts of food and consuming caffeine and alcohol before going to bed.

4. Limit daytime naps: If you must take a nap, keep it to no more than 20 minutes.

5. Stay physically active: Exercise regularly, but avoid strenuous exercise before bedtime.

6. Reduce screen time: Avoid using electronic devices within one hour before bedtime.

7. Practice relaxation techniques: Try deep breathing, meditation, or muscle relaxation before going to bed.

8. Follow a bedtime ritual: prepare for sleep through activities such as reading or soaking your feet.

Looking in the mirror of rumors

Such rumors often exaggerate the effect of a certain ingredient, seize on one ingredient or a combination of ingredients and claim that it has magical effects. For example, the statement in this article that "theanine can help you sleep" actually exaggerates the role of theanine, and the statement that relying solely on beverages can improve sleep quality is too simplistic.

Such rumors often seem credible, but in fact they have no reliable scientific basis.

Author: Xue Qingxin, registered nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center