
L-Theanine for Sleep: Benefits, Dosage, Risks & More
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Time to read 7 min
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Time to read 7 min
L-theanine is a naturally occurring amino acid found in tea leaves, particularly in green tea. It has been studied for various potential health benefits over the years, but especially for its ability to promote relaxation and reduce stress. More recently, researchers and consumers alike have gained interest in the potential benefits of using L-theanine as a promising natural adaptogen for those struggling with sleep issues.
If you, like many others, are looking for a natural sleep solution, we advise you to dig into L-theanine sleep benefits. Here’s what you need to know:
Table of Contents
L-theanine is the most common form of theanine, an amino acid that's not naturally found in the body. However, evidence suggests that theanine can react with the body similarly to glutamate, a naturally occurring amino acid that helps send nerve signals in the brain.
You can find theanine in some foods and beverages, like many different types of tea leaves and mushrooms, though most people who use it supplementally use it in capsule form.
There’s plenty of debate about how L-theanine may help to improve sleep. We’ll look at some of the main research below, but first let’s cover all of the main theories behind these sleep supporting effects.
One of the main ways that l-theanine promotes better sleep is by reducing anxiety and stress levels. Many people struggle with sleep because they are unable to calm their mind and relax before bed, leading to racing thoughts and an inability to fall asleep.
L-theanine has been shown to promote relaxation by increasing alpha waves in the brain, which are associated with a state of relaxation and alertness. This calming effect can help to ease feelings of anxiety and promote restful sleep.
Furthermore, l-theanine has been found to promote deeper, more restful sleep, potentially because of its positive impact on GABA levels, a neurotransmitter that promotes relaxation. In fact, this interaction may allow L-theanine to help to reduce the amount of time it takes to fall asleep and improve the quality of sleep, leading to you feeling more refreshed the next day.
L-theanine may also benefit sleep by improving overall mood and well-being. Poor sleep can lead to feelings of irritability, low mood, and fatigue during the day. By promoting deeper, more restful sleep, l-theanine can help to improve overall mood and reduce feelings of fatigue, leading to increased energy levels and a more positive outlook on life. Increased energy levels during the day may come full circle to promote better rest at night.
To better understand and support these theories, take a look at the research:
Several studies have suggested that l-theanine may be beneficial for improving sleep quality and promoting relaxation.
One study published in the Journal of Medicinal Food found that participants who took 200mg of l-theanine before bed experienced improved sleep quality, including reduced sleep latency and increased overall sleep time.
Another study published in the Journal of Clinical Sleep Medicine found that l-theanine improved sleep quality in boys with attention deficit hyperactivity disorder (ADHD).
Research has also shown that l-theanine may be beneficial for reducing stress and anxiety, which can contribute to sleep issues. A study published in the Journal of Functional Foods found that l-theanine supplementation reduced stress and anxiety levels in participants, leading to improved sleep quality.
Overall, while more research is needed to fully understand the potential benefits of l-theanine for sleep, current research suggests that it may be a promising natural supplement for improving sleep quality and promoting relaxation.
While l-theanine is generally considered safe and well-tolerated. In fact, there are virtually no risks associated with L-theanine, although some mild risks do exist when taking L-theanine in large doses or for long periods of time.
Some people may experience mild side effects such as headaches, dizziness, or gastrointestinal discomfort when taking l-theanine. These side effects are generally mild and tend to resolve on their own with continued use.
Additionally, there is limited research on the long-term effects of l-theanine supplementation, so it is unclear whether there are any potential risks associated with prolonged use. However, because l-theanine can increase GABA levels in the brain, it is possible that excessive supplementation could lead to a decrease in the body's natural production of GABA, which could have negative effects on mood and sleep quality.
It is also important to note that l-theanine may interact with certain medications, particularly those that affect GABA levels in the brain. Therefore, it is important to talk to your doctor before adding l-theanine to your supplement regimen if you are taking any prescription medications.
Overall, l-theanine is generally considered safe and well-tolerated when taken in appropriate doses. However, as with any supplement, it is important to talk to your doctor before starting l-theanine supplementation to ensure it is safe for you to use and to avoid any potential interactions or side effects.
L-theanine is typically taken as a supplement in capsule or tablet form, and is often combined with other sleep-promoting ingredients such as melatonin, reishi, or valerian root.
The appropriate dosage of l-theanine for improving sleep quality varies depending on individual factors such as age, weight, and overall health. However, most studies on l-theanine for sleep have used doses ranging from 200-400mg, taken about 30 minutes before bedtime.
Overall, l-theanine can be a beneficial natural supplement for improving sleep quality and promoting relaxation. However, it is important to talk to your doctor before starting l-theanine supplementation, to ensure it is safe for you to use and to determine the appropriate dosage for your individual needs.
On the other side of the L-theanine spectrum, some people take L-theanine supplements with caffeine to boost energy throughout the day. L-theanine has been said to help reduce the side effects associated with caffeine and promote more sustained energy when using small amounts of caffeine. By helping you to feel more energized and therefore burn more energy during the day, L-theanine may also help to promote sleep at night.
The good news is–you can take L-theanine with caffeine in the morning and again on its own at night to promote sleep. For an energy-promoting buzz from caffeine, L-theanine, and other nootropics, check out one of our three Lucid varieties:
L-theanine offers a natural solution to sleep troubles by potentially reducing stress and promoting relaxation. Research indicates it may improve sleep quality and reduce anxiety, although more studies are needed for a full understanding of its benefits.
While generally safe, it's essential to consult your doctor before use, especially if you take prescription medications. L-theanine can be taken in capsule or tablet form, often combined with other sleep-promoting ingredients. The appropriate dosage varies by individual, but typically falls within the range of 200-400mg, taken approximately 30 minutes before bedtime.
Additionally, L-theanine can be paired with caffeine during the day to enhance energy and potentially improve sleep at night, offering a versatile solution to sleep and energy needs.
Curious to learn more? You may want to read:
A typical dose of L-theanine for sleep ranges from 100 mg to 400 mg, depending on your needs and tolerance. It’s often stacked with other nootropics to enhance relaxation without causing drowsiness during the day.
L-theanine is generally considered safe, but some people may experience mild side effects like headaches or dizziness. These side effects are rare and usually mild, especially when taken at recommended doses.
Both magnesium and L-theanine support sleep, but they work differently. Magnesium helps relax the muscles and supports sleep quality, while L-theanine promotes relaxation and reduces stress. Pairing them together may provide even better results than using either alone.
It depends on your needs. L-theanine promotes relaxation and helps reduce stress, while melatonin directly supports the body’s natural sleep-wake cycle. For some, L-theanine may be preferable, as it doesn't affect melatonin levels or cause morning grogginess like high doses of melatonin sometimes can.
There’s no single “most powerful” supplement for everyone, but many people find that combining adaptogens with L-theanine, magnesium, or melatonin can create a balanced approach to sleep support. Ashwagandha, for example, is a popular adaptogen that helps calm the mind before bed.
Both ashwagandha and L-theanine can be helpful for sleep, but they work in different ways. Ashwagandha is an adaptogen that helps the body manage stress, while L-theanine promotes relaxation and helps quiet the mind. Some people use them together for a synergistic effect.
GABA is a neurotransmitter that promotes relaxation by reducing neuronal excitability. L-theanine, on the other hand, increases GABA levels naturally. For some, nootropics for sleep can also complement L-theanine’s calming effects. Both supplements can be helpful, and combining them may enhance relaxation before bed.
L-theanine usually takes effect within 30 to 60 minutes of ingestion, helping you feel more relaxed and calm. When combined with natural stimulants like green tea, it can also reduce the jittery effects of caffeine while supporting overall mental clarity.