How L-Theanine Helps You Sleep Better and Feel More Relaxed

Have you ever heard of L-theanine? It’s a special amino acid found in tea leaves that’s gaining popularity for its several benefits including the ability to help people sleep better. In this article, we’ll explore how L-theanine works, its benefits for sleep, and the recommended dosage.

What is L-Theanine?

L-theanine is a unique amino acid mainly found in green tea and is full of benefits. Unlike other amino acids, L-theanine doesn’t build proteins. Instead, it affects the brain, helping you feel relaxed and less stressed without making you sleepy.

How L-Theanine Works in the Body

L-theanine can cross the blood-brain barrier and affect the brain in several ways:

Increases Alpha Brain Waves: L-theanine boosts alpha brain waves, which are linked to a relaxed yet alert state, similar to meditation.[1]
Boosts Neurotransmitters: L-Theanine increases the levels of calming neurotransmitters like GABA, serotonin, and dopamine, which help reduce anxiety and promote relaxation.[2]
Reduces Stress Hormones: L-theanine lowers stress hormones like cortisol, helping your body relax and get ready for sleep.[3]

The Effects of L-Theanine on Sleep

L-theanine can help improve sleep by affecting several brain chemicals and promoting relaxation. It blocks glutamate, a neurotransmitter that can keep you awake. It also increases calming neurotransmitters and reduces norepinephrine, which helps slow down brain activity and reduce anxiety.[4]

L-theanine also increases alpha brain waves, which are common in people who are relaxed or drowsy.[5]

Comparison with Other Natural Sleep Aids

Here's how L-theanine stacks up against other natural sleep aids:

Melatonin: Melatonin helps regulate sleep cycles but can make you drowsy and isn’t recommended for long-term use.
Valerian Root: Valerian root is an herbal remedy that can cause side effects like dizziness and stomach upset.
Magnesium: Magnesium helps relax muscles and improve sleep but can cause digestive issues in high doses.
L-Theanine: L-theanine helps you relax without making you sleepy the next day, making it a good choice for improving sleep quality.[7]

L-Theanine Sleep Dosage and Safety

Recommended Dosage

It’s suggested to take 200 mg of L-theanine before bed to help with sleep.[8]

Safety and Side Effects

L-theanine is generally safe up to 250 mg per serving according to the FDA. However, it can cause stomach upset in high doses. Always check with a doctor before starting any new supplement. Be aware of possible interactions with medications like anti-seizure drugs, asthma medications, antidepressants, and blood pressure medicine.[9]

Practical Implications and Conclusion

L-theanine is a natural compound that can help improve sleep quality by promoting relaxation and reducing stress. Research supports its use as a safe and effective sleep aid.

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References

Kapoor, M. R., Kapoor, M. P., & Juneja, L. R. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD). Retrieved from ResearchGate.
Wang, L., Brennan, M., Li, S., Zhao, H., & Lange, K. W. (2022). How does the tea L-theanine buffer stress and anxiety. Food Science and Human Wellness, 11, 1324-1330. Retrieved from ScienceDirect.
Dasdelen, M. F., Er, S., Kaplan, B., Celik, S., & Beker, M. C. (2022). A novel Theanine complex, Mg-L-Theanine improves sleep quality via regulating brain electrochemical activity. Frontiers in Nutrition. Retrieved from Frontiers.
Hidese, S., Ogawa, S., Ota, M., Ishida, I., & Yasukawa, Z. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients, 11(10), 2362. Retrieved from MDPI.
Zhang, Y., Jia, X., Chen, X., Liu, Y., & Zhao, Z. (2021). L-theanine and Neumentix mixture improves sleep quality and modulates brain neurotransmitter levels in mice. Annals of Palliative Medicine. Retrieved from AME Groups.
Hidese, S., Ota, M., Wakabayashi, C., Noda, T., & Yasukawa, Z. (2017). Effects of chronic L-theanine administration in patients with major depressive disorder: an open-label study. Acta Neuropsychiatrica. Retrieved from Nutrindrip.
Sakamoto, F. L., Ribeiro, R. M. P., Bueno, A. A., & Bueno, O. F. A. (2019). Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacological Research, 147, 104366. Retrieved from Worcester.
Imafuku, F., Yamamoto, K., Tanaka, E., Aoki, R., & Nishino, S. (2023). Analysis of the effects of known sleep-support supplements in relation to life habits, sleep conditions, and sleep problems. Nutrients, 15(10), 2377. Retrieved from MDPI.
Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In search of a safe natural sleep aid. Journal of the American College of Nutrition, 34(5), 451-458. Retrieved from Academia.