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Table of Contents
- Understanding Sleep and Its Stages
- L-theanine: An Overview
- L-theanine and Sleep Quality
- L-theanine and Sleep Disorders
- Other Health Benefits of L-theanine
- How to Incorporate L-theanine into Your Sleep Routine
Many people struggle to get enough good sleep because of today's hectic lifestyles. Our physical and mental health, as well as our cognitive abilities and daily productivity, are all impacted by the amount of sleep we get. Finding effective and natural remedies to the widespread problem of poor sleep has become an urgent necessity.
We'd like to introduce you to L-theanine, a remarkable compound found in some natural sources and thought to have positive effects on sleep quality. In this detailed article, we discuss the research on sleep, investigate how L-theanine works, and highlight its potential for improving rest.
To fully understand how important, it is to get the best sleep possible, you need to know how the sleep cycle and its stages work. Sleep is made up of cycles of Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM) sleep. These two types of sleep have different effects on the body and brain.
During NREM sleep, the body repairs itself physically, while REM sleep is when you dream and your mind repairs itself. Sleep disorders like insomnia, sleep apnea, and restless leg syndrome can be caused by problems in these stages of sleep. These disorders can have a big effect on overall health.
L-theanine is an amino acid that is mostly found in green tea leaves and some types of mushrooms. It has gotten a lot of attention because it might be able to help people feel better. Its ability to pass through the blood-brain barrier makes it a unique compound that could be used to help people sleep.
L-theanine works by changing how neurotransmitters in the brain work, especially gamma-aminobutyric acid (GABA) and glutamate. L-theanine makes you feel calm and relaxed by boosting alpha brainwave activity and raising GABA levels. This makes it easier to fall asleep.
A lot of research has shown that L-theanine is safe, and few side effects have been reported. Most people can handle it well, and it doesn't make them feel groggy or sleepy in the morning, which is a common problem with traditional sleep aids.
A lot of research has been done on how L-theanine affects sleep, and the results are promising. All of these studies have shown that taking L-theanine supplements can make a big difference in how well you sleep and how well you sleep overall.
L-theanine has been shown to make sleep last longer and be more restful. It can lengthen the total amount of time you sleep and make you sleep better, so you wake up feeling more rested. L-theanine also helps people sleep deeper by reducing the number of times they wake up at night. This makes sleep even better.
L-theanine is also important for making it easier to fall asleep faster. Sleep latency is the amount of time it takes to fall asleep. L-theanine makes it easier to fall asleep by shortening the time it takes to fall asleep. Also, its ability to make you feel relaxed helps calm an overactive mind, which makes it easier to fall asleep.
It's important to keep in mind that L-theanine may not be a cure for sleep apnea on its own, but it can help improve the quality of sleep and relieve some of the symptoms. L-theanine makes sleep more restful and refreshing by making you feel better all around and helping you sleep better.
Restless leg syndrome (RLS) is a neurological disorder that makes your legs feel uncomfortable and makes you want to move them all the time. During times of rest, these symptoms often get worse, making it hard to fall asleep. People with RLS and other sleep disorders may find relief in L-theanine's ability to make them feel calm and improve the quality of their sleep.
Taking L-theanine as a supplement could help you sleep. It helps you get better sleep, sleep longer and better, fall asleep faster, and feel more relaxed. Those who want to improve their sleep and overall health may find it helpful to use L-theanine as part of a comprehensive sleep plan.
The role of L-theanine in reducing stress and anxiety
L-theanine has been studied a lot for its ability to calm anxiety, in addition to how it affects sleep. L-theanine can help you sleep better by easing the mental and emotional burdens that often make it hard to fall asleep and stay asleep. It does this by making you feel calmer and less anxious.
Possible effects on brain function and mood
Research shows that L-theanine may make it easier to think, pay attention, and remember things. L-theanine can improve mood and mental health by making people less stressed and more relaxed. This can lead to a general feeling of calm and contentment.
L-theanine and how it affects your health as a whole
L-theanine helps with more than just sleep and mental health. This natural compound has been linked to a number of health benefits, such as protecting the heart, helping the immune system, and acting as an antioxidant. By adding L-theanine to your bedtime routine, you not only make getting good sleep a priority, but you also help your overall health.
L-theanine dosage recommendations and best ways to take it
If you want to take L-theanine as a supplement, it's important to follow the guidelines for how much to take. Usually, doses between 100 and 400 mg per day are well tolerated and help people sleep. Start with a smaller dose and gradually increase it as needed.
When to take it and how it might interact with other drugs L-theanine is usually safe to use, and it doesn't interact with many other drugs. But it's always a good idea to talk to a doctor or nurse, especially if you're taking any prescription drugs or have other health problems.
Including foods and drinks with L-theanine in your diet
L-theanine can be taken as a supplement, but it can also be found naturally in some foods and drinks. Green tea is a great way to get L-theanine into your daily routine because it is a natural source of this compound. Consider having a warm cup of green tea before bed to help you relax even more and get a better night's sleep.
if you make any changes to how you sleep or start taking any new supplements. They can give you advice that is tailored to your needs and medical history.
In conclusion, L-theanine is a natural and possibly effective way to improve the quality of your sleep. L-theanine can help people sleep deeper and better by making them feel more relaxed. This is good for their overall health.
L-theanine can help with common sleep problems like insomnia, sleep apnea, and restless leg syndrome. This makes it a good addition to traditional treatments. L-theanine also has other health benefits that make it a good choice for people looking for natural sleep aids, such as its ability to reduce anxiety, boost cognitive function, and improve overall health.
L-theanine can help you sleep if you take the right supplements, pay attention to how much you take, and eat or drink things that are high in L-theanine. Prioritizing good sleep is important for a healthy lifestyle, and L-theanine looks like a good way to get there.
Remember that L-theanine has a lot of potential to improve the quality of your sleep, but you should always talk to a doctor before changing your sleep routine or starting any new supplements. They can give you advice that is tailored to your needs and medical history.
Here you can see Vorst’s specially formulatedSleep Aid for Sensitive Adults Capsulesthat contain significant quantities of L-theanine.
References and Resources
Does L-theanine increase deep sleep? ›
L-theanine for better sleep quality
L-theanine has been shown to increase sleep efficiency (9), which means you spend more time in deep sleep and less time in light sleep.
L-theanine may help people fall asleep more quickly and easily at bedtime, thanks to the relaxation boost it delivers. Research also shows L-theanine can improve the quality of sleep—not by acting as a sedative, but by lowering anxiety and promoting relaxation.How much theanine should I take before bed? ›
Even small amounts of L‑theanine may help you sleep better. A study published in 2019 illustrated that as little as 20 to 30 mg of L‑theanine can help you fall asleep faster. But to experience L-theanine's full benefits, you may want to take the clinically-recommended dose of 200 mg before bedtime.Is it OK to take L-theanine every night? ›
Mix with cold or hot water for a soothing drink before bed. Amounts of L-theanine of 900 mg daily have been used safely, although most adults consume smaller doses of 200-400 mg daily. Thorne's Theanine provides 200 mg per capsule.What form of L-theanine is best for sleep? ›
Nature Made Softgels. It's actually somewhat difficult to find a supplement that only contains L-Theanine and Melatonin but Nature Made Softgels fits the bill. Containing 200 mg of L-Theanine and 3 mg of Melatonin, it's an excellent combination to test out as a sleep aid.Which is better for sleep melatonin or L-theanine? ›
With that in mind, L-theanine seems to be particularly beneficial for combatting stress-related sleep issues. Melatonin, on the other hand, just flat out encourages sleep. This is what makes melatonin a generally more effective sleep supporter than L-theanine, or any other natural sleep aid.Is GABA or L-theanine better for sleep? ›
When it comes to L-theanine and GABA, L-theanine wins the battle to cross the blood brain barrier. Once consumed, it can easily cross the blood brain barrier and its effects on the brain are noted within 30 minutes . L-theanine helps to promote relaxation without making you drowsy.Can 400 mg of L-theanine help you sleep? ›
Some research indicates that L-theanine could be beneficial for a good night's sleep, which could be because it helps to promote relaxation. Researchers in one study found that doses of 250 mg and 400 mg of L-theanine greatly improved sleep in animals and humans (16).How long does it take for L-theanine to start working? ›
Many holistic health care professionals suggest starting with a daily dose of 100 milligrams of l-theanine, increasing to a maximum of 400mg per day, for the treatment of stress or anxiety. Effects are usually noticeable within 30 minutes, and can last as long as eight to ten hours.Is L-theanine better than ashwagandha? ›
L-theanine and ashwagandha are quite complimentary in terms of their benefits, but the mechanisms of action are quite different. Ashwagandha works more on a hormonal level, especially with cortisol. L-theanine works more on the neurotransmitters.
What are the negative side effects of L-theanine? ›
- Lowering blood pressure (which may be beneficial to some people).
- Appetite loss.
- Difficulty in concentration.
- Extreme high doses (29mg/kg/day) can cause liver toxicity.
Andrew Huberman recommends two forms of Magnesium – Magnesium Threonate (L-Threonate) and Magnesium Bisglycinate to help you fall asleep faster. The recommended daily doses for each form of Magnesium are 300–400 mg and 200 mg, respectively.How long can you be on L-theanine? ›
When taken by mouth: L-theanine is possibly safe when used short-term. Doses of up to 900 mg daily have been safely used for 8 weeks. It isn't clear if L-theanine is safe to use for longer periods of time. It might cause mild side effects, such as headache or sleepiness.Can you take magnesium and L-theanine together? ›
→ In conclusion, combining magnesium l-threonate and l-theanine is an effective way to reap the benefits of both supplements. Magnesium l-threonate helps with better brain function, while l-theanine helps reduce stress and anxiety. Together, they can help improve overall well-being.How do you take L-theanine for insomnia? ›
If you're using L-Theanine to help you wind down at night, it's best to take the supplement between 30 minutes and an hour before your bedtime. This gives the compound time to calm and ease your mind before you start trying to fall asleep.What is the most effective way to take L-theanine? ›
The Best Time of Day to Take L-Theanine
If you're using l-theanine to boost cognitive function during the day, it's best to take l-theanine about 30 minutes (in capsule or pill form) before your morning coffee. You can also add it as a powder to your cup of coffee.
If you're taking L-theanine to help with anxiety, it's recommended to take two split-up doses in the morning and night—for example, 100mg at breakfast and 100mg at dinner. To boost mental focus or energy, try taking L-theanine first thing in the morning, ideally about 30 minutes before breakfast.Can you mix melatonin and L-theanine? ›
Melatonin and L-theanine can promote a deeper, more restful sleep when taken together. Both melatonin and L-theanine are safe and well-tolerated, and they can be taken together without any adverse effects. If you have difficulty sleeping, consider taking a supplement containing both melatonin and L-theanine.Can you use GABA and L-theanine for sleep? ›
Studies have shown (7) that the combination of L-theanine and GABA in supplement form is more beneficial for the quantity and quality of sleep than the individual ingredients alone. Specifically, the mixture can lead to decreases in sleep latency and increases in sleep duration.Does L-theanine increase GABA? ›
L-theanine has been historically reported as a relaxing agent, prompting scientific research on its pharmacology. Animal neurochemistry studies suggest that L-theanine increases brain serotonin, dopamine, GABA levels and has micromolar affinities for AMPA, Kainate and NMDA receptors.
Is 300mg of L-theanine too much? ›
Most people find that L-theanine works best when taken in doses of 200-400 mg per day. (3) Larger doses may be more effective but can also cause side effects.Can you take 800 mg of L-theanine a day? ›
If you have moderately severe anxiety symptoms, research shows you may respond to L-theanine when taken at a dose of 200 - 400 mg for up to 8 weeks. More severe anxiety may require amounts up to 600 - 800 mg/day divided into 200-mg increments spaced over the day [5,6].What does 400 mg of L-theanine do? ›
CALMS THE MIND: L-Theanine 400mg increases the production of GABA, an amino acid and neurotransmitter, which works to inhibit other neurotransmitters that produce fight-or-flight responses, resulting in calming the mind and body.How do you feel after taking L-theanine? ›
L-theanine can help foster a state of calm, attentive wakefulness. L-theanine has positive effects on both the mental and physical symptoms of stress, including lowering heart rate and blood pressure. Research suggests that L-theanine can help reduce anxiety in people with schizophrenia and schizoaffective disorder.Does L-theanine lower cortisol levels? ›
About 20 minutes after ingestion, L-theanine naturally lowers the body's cortisol levels. Cortisol is that pesky hormone that shoots up when you're feeling stressed (a not-so-fun fact, it also aids the body in storing fat, too).What is the purest form of L-theanine? ›
Description. Suntheanine® is the premier, patented form of the amino acid L-theanine. Suntheanine® is the purest form of L-theanine on the market today. Helps promote a relaxed state without drowsiness.Do doctors recommend L-theanine? ›
Experts consider L-theanine to be generally safe for people to take as a supplement, but more research is necessary to confirm its possible health benefits. Small studies and research on animals suggest that L-theanine could help with relaxation, improved sleep quality, and neuroprotection.What has the highest concentration of L-theanine? ›
Compared to all other teas, green tea is known to have the greatest amounts of L-Theanine, and within the green tea category, Matcha is known to have the highest concentrations.Can L-theanine cause brain fog? ›
Reducing stress, improving sleep quality, and supporting cognitive health may all help relieve brain fog. L-theanine may reduce brain fog symptoms such as memory problems and delayed reaction time when taken as a supplement.Does theanine cause brain fog? ›
L-theanine and brain fog
Since L-theanine may help support healthy stress levels, it can be beneficial in curbing this common culprit of brain fog. One study found L-theanine may positively influence attention and reaction time response and L-theanine may promote neurogenic health.
Can L-theanine cause weight gain? ›
Green tea powder, catechins, and theanine also reduced triglyceride levels. The researchers concluded that not only can caffeine help prevent weight gain and fat accumulation, but theanine can, too.How can I get better deep sleep? ›
- Work Out Daily. ...
- Eat More Fiber. ...
- Find Your Inner Yogi. ...
- Avoid Caffeine 7+ Hours Before Bed. ...
- Resist that Nightcap. ...
- Create a Relaxing Bedtime Routine. ...
- Make Your Bedroom a Sleep Sanctuary. ...
- Listen to White and Pink Noise.
Taking a bath, reading, or listening to quiet music before bedtime may also leave sleepers relaxed and ready for deep sleep. In addition to relaxing activities, sleepers should try to avoid discussing or thinking about stressful topics before getting into bed.What is most restorative sleep? ›
The most important sleep stage is Stage 3, Non-REM or, Delta (Slow Wave) Sleep, it takes up 25% of our total sleep cycle, and it's known as the 'deepest' period of sleep. It's in Stage 3 that sleep is at its most restorative, helping our bodies heal themselves and our minds rest.Do you need to cycle off L-theanine? ›
I personally like to take weekends off with L-theanine, gaba and Lions Mane. Many nootropic masters recommend 3-4 weeks on then one week off ratio or even 4 months on and 1 month off ratio. It is all very individual. It is no different to exercise - you need to build in a complete recovery phase.Is L-theanine safe for kidneys? ›
Moreover, L-theanine is also a bioactive compound with plenty of health benefits, including antioxidant, anti-inflammatory, neuroprotective, anticancer, metabolic regulatory, cardiovascular protective, liver and kidney protective, immune regulatory, and anti-obesity effects.What foods are high in L-theanine? ›
To the best of our knowledge, tea is the only main dietary source of L-theanine.Can you take vitamin D and L-theanine together? ›
There is a light at the end of the tunnel: early studies show Vitamin D3 boosts brain chemicals needed for positive mood. * Combined with L-theanine, and you have the perfect cocktail of ingredients your mind needs to be healthy and happier.What can I stack with L-theanine? ›
Stacking Tip: The combined effect of L-theanine (100 mg) and caffeine (50 mg) has been found to improve various cognitive measures on performance and mood, including speed and accuracy of performance and reduced susceptibility to distracting information. With that in mind, shoot for a 2:1 L-theanine to caffeine ratio.What's the best magnesium for sleep? ›
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles.
What supplements affect deep sleep? ›
In particular, vitamins B6, B12, C, D, and E can improve or lower your sleep quality and duration. Vitamin C deficiency and both lack and an excess of vitamin B6 in the body might affect your sleep or cause insomnia. It is important, therefore, that you consult your doctor before taking any vitamin supplements.What meds help you sleep deeper? ›
- Diphenhydramine (Benadryl). Diphenhydramine is a sedating antihistamine. ...
- Doxylamine (Unisom). Doxylamine is also a sedating antihistamine. ...
- Melatonin. The hormone melatonin helps control your natural sleep-wake cycle. ...
- Valerian. Supplements made from this plant are sometimes taken as sleep aids.
- Go to bed and wake up at the same time every day. ...
- Stress and anxiety can make sleeping difficult. ...
- Relaxation exercises, deep breathing, yoga, and meditation can naturally reduce anxiety and may improve sleep.
The administration of GABA/l-theanine led to increased expression of GABA and the glutamate GluN1 receptor subunit. Conclusions: GABA/l-theanine mixture has a positive synergistic effect on sleep quality and duration as compared to the GABA or l-theanine alone.What happens if you take L-theanine everyday? ›
When taken by mouth: L-theanine is possibly safe when used short-term. Doses of up to 900 mg daily have been safely used for 8 weeks. It isn't clear if L-theanine is safe to use for longer periods of time. It might cause mild side effects, such as headache or sleepiness.What to avoid when taking L-theanine? ›
- drugs for the treatment of high blood pressure.
- other supplements that lower blood pressure.
- stimulants, such as those that doctors use to treat attention deficit hyperactivity disorder (ADHD)
- supplements that contain caffeine.
If you're using L-Theanine to help you wind down at night, it's best to take the supplement between 30 minutes and an hour before your bedtime. This gives the compound time to calm and ease your mind before you start trying to fall asleep.