Is stress management achievable?
Understanding stress and how to manage it
Stress affects both how we feel and how our body functions, influencing sleep, energy, focus and overall well-being. In this article, we explore how stress interacts with key systems in the body, particularly sleep, brain activity and oxidative balance, and highlights ingredients that have been studied for their supportive roles in these areas. From promoting relaxation and supporting sleep quality to helping maintain eye health in today’s demanding, screen-heavy environments, this guide provides a science-based overview of practical ways to support your body in managing everyday stresses.
Navigating stress in modern life
Stress is not just a feeling but a whole-body physiological response that can affect sleep, cognitive function, energy metabolic processes and long-term resilience (McEwen 2007). It is an increasingly disruptive feature of modern life with demanding work environments, constant connectivity and reduced opportunities for recovery being prominent among the many environmental factors that could make otherwise healthy people, feel restless or worn-out by stress. Scientific data suggest that a substantial proportion of adults report sleep disturbances, fatigue or difficulty managing daily stressors, highlighting the widespread burden of stress in today’s fast paced, demanding daily life (Costello et al. 2014). In fact, many Canadians report feeling stressed on a daily basis, with higher rates among working adults between 25 and 35. Importantly, a chronically stressful environment is not only a psychological experience but it could lead to unwanted physiological outcomes such as disruptions in circadian rhythms, impaired sleep quality and reduced capacity for recovery.
At a biological level, stress and sleep are interconnected through the regulation of the circadian system. The circadian clock, governs daily rhythms in sleep–wake cycles and hormonal secretion, including melatonin (Sack et al. 2000). When this system becomes misaligned, for example due to lifestyle factors such as irregular schedules, shift work or travel, people may experience sleep disturbances, which could lead to daytime fatigue. Stress and sleep are bidirectionally linked, as elevated stress levels can impair sleep onset and continuity, while insufficient or poor-quality sleep further increases stress susceptibility and could reduce resilience to daily challenges (Brzezinski et al. 2005, Wyatt et al. 2006).
Stress is not only an emotional experience but also a biological process with effects that may not be immediately apparent, yet can influence general health. Prolonged stress over a period has been associated with increased oxidative processes, which can affect cells throughout the body. Tissues with high metabolic activity, such as the retina, may be particularly vulnerable. The retina is especially susceptible to oxidative damage due to its high concentration of polyunsaturated lipids, making antioxidant defenses essential for maintaining its normal function (Miranda et al. 2006).
At the same time, stress also manifests at the level of mental state and cognitive function (McEwen 2007). Compounds such as L-Theanine have been shown to influence brain activity, increasing alpha wave patterns associated with a relaxed but alert state, thereby supporting temporary relaxation, which can play a role in the management of stress (Nobre et al. 2008).
Overall, stress is a multi-system phenomenon and its complexity underscores the need for integrated approaches that address multiple physiological pathways when needed. Ingredients such as L-Theanine, ashwagandha, melatonin, and lutein and zeaxanthin esters have therefore attracted growing interest for their potential roles in supporting relaxation, sleep, antioxidant capacity and overall stress management. When used as part of a broader lifestyle approach, these ingredients may contribute to how the body responds to and manages stress over time.
At Energy Bird, stress support is a key focus across many of our formulations, which incorporate ingredients supported by scientific research for their roles in relaxation and different aspects of stress management. In the following sections, we explore these ingredients in more detail and discuss how each may fit into a practical, evidence-informed approach to supporting your mind and body during stressful times.
L-Theanine: supporting relaxation in real time
One of the most immediate effects of stress is a heightened state of mental tension, often accompanied by increased arousal and restlessness and changes in cognitive and behavioral responses, reflecting the activation of autonomic and neuroendocrine stress systems (McEwen 2007). L-Theanine, an amino acid naturally found in green tea, has been studied for its ability to temporarily promote relaxation in such situations (Nobre et al. 2008, Kimura et al. 2007, Lu et al. 2004).
L-theanine intake has been associated with changes in both brain activity and physiological stress responses. For example, electroencephalography (EEG) studies have shown that L-Theanine increases alpha brain wave activity, which is typically associated with a relaxed but alert mental state (Nobre et al. 2008). L-Theanine has been also shown to help buffer the body’s response to stress at both psychological and physiological levels (Kimura et al. 2007). Mechanistically, scientific research suggests that L-Theanine may modulate levels of neurotransmitters such as gamma-aminobutyric acid (GABA), dopamine and serotonin, which are involved in stress and mood regulation and may contribute to its temporary relaxation-inducing effect (Lu et al. 2004).
Overall, L-Theanine helps to temporarily promote relaxation and has been associated with a calm yet alert mental state, allowing individuals to manage stressful moments without inducing drowsiness (Nobre et al. 2008, Kimura et al. 2007). This could be especially useful during periods when you need to relax and stay mentally present while managing pressure.
How to use Energy Bird products with L-Theanine to support relaxation
Calm My Mind pairs L-Theanine with ashwagandha. While L-Theanine helps to temporarily promote relaxation, ashwagandha helps to relieve restlessness and nervousness, which make them a great combination for the moments that you want to wind down. For example, you could take Calm My Mind in the evening, adding it to your “getting ready for bed” routine, during the periods that you're seeking support for relaxation or relief from the restlessness that can come in stressful times. Feel free to explore the uses and benefits of all the Energy Bird products containing L-Theanine at Energy Bird – Daily Systems for Energy, Focus & Recovery.
Ashwagandha: helping to relieve restlessness and nervousness
Ashwagandha (Withania somnifera) is an adaptogen that could help relieve restlessness and nervousness (Khare 2004, Upton 2000).
Scientific research suggests that consistent supplementation with ashwagandha over a period of time, could reduce cortisol levels, a hormone that plays a central role in stress response (Della Porta et al. 2023). Meta-analyses of clinical studies further indicate that ashwagandha may be associated with improvements in perceived stress symptoms (Akhgarjand et al. 2022, Marchi et al. 2025, Alsanie et al. 2026), which aligns with its traditional use in Ayurveda medicine, where ashwagandha has long been used to help relieve restlessness and nervousness (Khare 2004, Upton 2000).
From a practical perspective, ashwagandha is best understood as a longer-term support ingredient, with benefits that are typically observed after consistent use over a period of time rather than immediately. This distinguishes it from ingredients that act more acutely, making ashwagandha a part of a broader, sustained approach to managing restlessness and nervousness and supporting overall well-being.
How to use Energy Bird products with ashwagandha to relieve restlessness and nervousness
Calm My Mind brings together ashwagandha with L-Theanine. Ashwagandha helps relieve restlessness and nervousness over time, while L-theanine offers moments of relaxation, whenever you need them.
Melatonin: restoring sleep - the foundation of rest and recovery
Sleep and stress: a bidirectional relationship
Sleep and stress are closely interconnected, forming a bidirectional relationship in which each influences the other. Sleep disturbances are a common consequence of stress, which can interfere with the ability to initiate and maintain sleep. On the other hand, insufficient or disrupted sleep can itself activate stress-related systems and alter how the body responds to daily stressors (Brzezinski et al. 2005, Wyatt et al. 2006).
Scientific research shows that sleep deprivation or restriction are associated with increased activity of key neuroendocrine stress systems, including the autonomic sympatho-adrenal system and the HPA axis (Meerlo et al. 2008). Under normal conditions, sleep has a suppressive effect on these systems, but, when sleep is disturbed, their activity is maintained or even elevated toward levels seen during wakefulness. Repeated or chronic sleep restriction may lead to cumulative effects, including altered stress hormone regulation and increased physiological load.
Importantly, insufficient sleep may also modify how we react to stress and how we process emotions. Sleep loss can amplify negative emotional responses to daily challenges and alter the perception of stressors (Meerlo et al. 2008). Over time, sleep disruption may induce more persistent changes in neuroendocrine regulation systems involved in stress processing, potentially increasing vulnerability to stress-related conditions.
Within this context, supporting sleep becomes a relevant component of stress management. By improving sleep quality and circadian alignment, interventions such as melatonin supplementation, could contribute to an approach for managing stress in times where sleep is disrupted or restricted.
Melatonin: regulating sleep and circadian rhythm
Melatonin is a hormone naturally produced by the pineal gland, primarily during the dark phase of the day-night cycle that plays a central role in regulating the body’s circadian rhythm and sleep-wake cycle (Wyatt et al. 2006). Its secretion is closely tied to environmental light exposure and is controlled by the suprachiasmatic nucleus, the body’s central biological clock.
Supplementation with exogenous melatonin has been widely studied as a sleep aid. Scientific research has showed that melatonin supplementation is associated with reductions to the time that it takes to fall asleep, as well as with increases in total sleep time and sleep quality, particularly in populations with disrupted sleep patterns, such as older adults or individuals with short-term insomnia (Brzezinski et al. 2005, Zhdanova et al. 2001, Garfinkel et al. 1995, Brusco et al. 1999, Sanders et al. 1999, Skene et al. 1999, Sack et al. 1991).
Beyond its direct sleep-promoting effects, melatonin also acts as a chronobiotic, meaning it can help shift or realign the body’s internal clock and re-set the body's sleep-wake cycle (van Geijlswijk et al. 2010, Sack et al. 1991). This property is particularly relevant in conditions where circadian rhythms are disrupted, such as shift work and jet lag. In the context of jet lag, multiple studies have demonstrated that melatonin supplementation can help reduce symptoms such as sleep disturbance, daytime fatigue and impaired alertness following travel across time zones (Herxheimer and Petrie 2002, Brown et al. 2009, Petrie et al. 1993, Claustrat et al. 1992, Suhner et al. 1998). These effects are largely attributed to melatonin’s ability to both promote sleep and accelerate circadian adaptation to new light-dark cycles.
Within this context, melatonin, by helping to promote sleep and re-set circadian rhythms, could become a relevant component of stress management.
How to use Energy Bird products with melatonin to support the sleep that is important for stress resilience
Ready To Sleep contains melatonin and L-Theanine as key ingredients. Taken at 30 to 60 minutes before bedtime, it could help you relax and drift into a good quality restorative sleep.
Lutein and zeaxanthin esters: supporting eye health
Lutein and zeaxanthin are carotenoids that accumulate in the retina, where they play a role in protecting ocular tissues from oxidative stress. As antioxidants, they contribute to the maintenance of eye health by helping to neutralize reactive oxygen species generated during normal metabolic processes and exposure to light, particularly short-wave length blue light (Blakely et al. 2003, Miranda et al. 2006).
Lutein and zeaxanthin can act as antioxidants and they have been studied for their ability to help fight oxidative stress and help maintain eye health (Blakely et al. 2003, Dwyer et al. 2001). In the context of modern lifestyles, where prolonged exposure to digital screens and high visual demands are common, maintaining good eye health becomes increasingly important. Prolonged screen use has been associated with visual strain, fatigue and reduced visual comfort (Rosenfield 2011). While lutein and zeaxanthin do not directly act on stress pathways, their role in supporting eye health and protecting against oxidative stress may help maintain visual health in demanding environments (Miranda et al. 2006, Blakely et al. 2003).
How to use Energy Bird products with lutein and zeaxanthin to support sleep and eye health
Disconnect And Sleep contains melatonin and marigold extract (a source of lutein and zeaxanthin esters). Lutein and zeaxanthin’s antioxidant activity, could help maintain eye health, which is often challenged in today’s highly digital, screen-oriented world, while melatonin can help reset the body’s sleep-wake cycle and help promote a good night sleep. Taking it 30 minutes to 1 hour before going to bed, you could ideally combine it with a digital wind-down, such as stepping away from devices to help prepare for good restorative sleep.
Frequently Asked Questions about ingredients that help manage stress
These are the most common questions we hear about using certain ingredients as part of a strategy to manage symptoms of stress. Reach out to our team if yours is not covered here.
Which are some good ingredients for stress management?
Many ingredients of natural origins are used to help manage stress. For example, ashwagandha is extensively used in Ayurvedic (the Indian traditional) medicine as an adaptogen to help relieve restlessness and nervousness and L-Theanine could help promote temporary relaxation. Melatonin could help promote sleep which is important for stress management. If you have any questions about which ingredient may be the best for you, do not hesitate to consult your healthcare provider.
How long does it take for these ingredients to work?
Each individual is different and therefore could experience the effect of each ingredient in a different way and point of time. While it may take longer to build the effect of ingredients such as ashwagandha or antioxidants such as lutein and zeaxanthin, you should typically start feeling the effects of others, like melatonin or L-Theanine, relatively quickly after taking them.
Can I take these ingredients every day?
Ashwagandha, L-Theanine, lutein and zeaxanthin could be generally taken during the periods that you feel that there is a need to support yourself. You should not take melatonin for more than 4 weeks without consulting a healthcare provider, who would assess if there is any underlying issue for your persistent insomnia. Always read and follow the label carefully when using any product and consult your healthcare provider if you have any doubts or questions about how long you could take it. Likewise, if any symptoms persist or worsen, consult your healthcare provider.
Can I combine different stress-supporting ingredients?
Yes. Calm My Mind contains ashwagandha and L-Theanine as key ingredients, Ready To Sleep contains melatonin and L-Theanine and Disconnect And Sleep contains melatonin and African marigold extract, providing lutein and zeaxanthin esters.
The path to stress resilience
Incorporating research-supported ingredients alongside consistent lifestyle habits is the foundation of the Energy Bird approach to wellness. Explore our BALANCE collection or try our Stress Restoration System to learn more about our systematic approach.
The takeaway
Stress is a natural physiological response of the body and a part of life. While it cannot always be avoided, how the body responds to stress can be supported through appropriate habits and tools.
- Calm is about balance, not switching off - stress can affect both the body and the mind, which is why a multi-layered approach to managing it is important
- Small moments of relaxation can make a difference - ingredients such as L-theanine help to temporarily promote relaxation
- Resilience can be built over time - adaptogens such as ashwagandha help support the body’s ability to cope with stress when used consistently over periods of time
- Sleep plays a key role in stress management - sleep and stress are closely interconnected ; supporting healthy sleep patterns helps the body recover and melatonin can help promote sleep and support the sleep–wake cycle
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