L-Theanine for Sleep — Can It Help You Get Better Shuteye?
L-theanine is an amino acid and nootropic found naturally in black and green teas and some mushrooms.
One of the best words to describe L-theanine is calming. It’s become well-known for its effect on brain chemicals to promote rest, relaxation, and mental focus.
Thus, this amino acid is promising for helping us get better sleep — whether taken in tea, food, or supplement form.
L-Theanine and Sleep: What’s the Connection?
Many humans are on a constant quest for better sleep.
Stress, erratic sleep schedules, technology used too close to bedtime, and more can make it hard to fall (and stay) asleep soundly, not to mention wake up rested and refreshed.
From sleep medications to sleepy time teas, there are many potential tools for getting more rest. For those seeking a more natural, researched approach, L-theanine is promising.
Here’s what the research suggests (so far) about l-theanine and sleep.
Falling Asleep Faster and with Fewer Disruptions
First, let’s talk about two essential neurotransmitters: serotonin and dopamine, and how they each relate to l-theanine:
L-theanine boosts the production of both serotonin and dopamine. Your body converts serotonin into the hormone melatonin, so higher serotonin levels can lead to higher melatonin levels. Is this good news? Yes, because melatonin is associated with healthy wake-sleep cycles.
Taking L-theanine before bed can help with better, more sound sleep. Over four weeks, one study had 30 adults take either 200 mg of L-theanine or a placebo. The results found that those taking the L-theanine fell asleep faster, had fewer disturbances while sleeping, and needed fewer sleep medications.[1]
Helps to Get a Handle on Stress
Besides promoting better sleep, L-theanine has another critical benefit: stress relief.
Stress and sleep often form a vicious cycle. Surveys have shown that 43 percent of people struggled to sleep in the past month because of stress.[2] In addition, many people claim that poor sleep increases their stress levels… and on the cycle goes.
Here’s how L-theanine is linked to stress reduction:
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Besides “everyday” stress, L-theanine has been studied in more severe mental health situations. For example, a study published in the Journal of Clinical Psychiatry showed that L-theanine reduced anxiety and its symptoms in individuals with schizoaffective disorder and schizophrenia.[5]
Sharper, More Relaxed Mental Clarity
We’ve likely all experienced a clearer, more focused state of mind after a good night's sleep. But, on the other hand, sleeping too little or poorly can make thinking and focus much harder — especially over time.
L-theanine might be a solution:
While we need more research on how L-theanine impacts focus and attention, the current evidence is hopeful.
The Perfect Calmer for Caffeine Users
Caffeine is a favorite of many for focus, alertness, and a morning ritual. However, the side effects of caffeine — anxiety, jitteriness, trouble sleeping — can get in the way of restful sleep and productivity.
When combined with caffeine, L-theanine might help decrease some of caffeine’s troubling side effects. At levels equalling 1-2 cups of tea, L-theanine can remove behavioral and blood vessel constricting effects of caffeine.[8]
Entrepreneurs, creatives, athletes, and others who benefit from a smooth, steady state of mind can find solace in L-theanine, making it a fantastic ingredient in performance- and sleep-focused supplements.
In Conclusion
Overall, there is promising evidence regarding L-theanine for sleep and stress reduction. As consumers search for natural aids in handling poor shuteye and long days, L-theanine deserves attention. Teas, supplements, and nootropics are examples of practical applications for L-theanine and its benefits.
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