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.

Ready to Enhance Your Sleep Naturally?

If you're looking for a natural way to enhance your sleep, try our new product Neutrix — a mushroom blend that includes L-theanine as one of the main ingredients. Experience the benefits of better sleep and reduced anxiety today!

 

References

1. 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. 
2. 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. 
3. 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. 
4. 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. 
5. 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. 
6. 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. 
7. 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. 
8. 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. 
9. 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.