How L-Theanine May Improve Your Sleep

What is L-Theanine?

How L-Theanine May Improve Sleep?

It should be noted that although l-theanine is widely used to help people sleep more, clinical studies on it are actually still in their infancy. However, researchers are beginning to understand how this amino acid may benefit sleep quality. Take a look at the following breakdown of the effects of l-theanine:

• Reduced Sleep Latency - In some studies, it has been demonstrated that l-theanine helps increase GABA (gamma-aminobutyric acid) production. The combination of l-theanine and increased GABA production appears to reduce sleep latency.
• Affects Alpha Brain Waves - Your alpha brain waves are the signals that your brain sends to signal the body to sleep. L-theanine may increase feelings of relaxation and calm by boosting these alpha brain waves.
• Lowered Anxiety - Finally, l-theanine appears to have the ability to lower stress and anxiety levels. The National Institutes of Health state that “Our findings suggest that L-theanine has the potential to promote mental health in the general population with stress-related ailments and cognitive impairments.”

L-Theanine Dosage for Sleep

If you have read this far, then you now have a good idea of the ways that l-theanine is supposed to work for improved sleep quality. One question you may be asking yourself at this point is, ‘how much l-theanine do I need for sleep.?’

How much l-theanine should you be taking to improve your sleep quality and lower your anxiety levels? While the dosage is likely to be different for everyone based on individual health status, body composition, and dietary restrictions, the Sleep Foundation has suggested that a general rule of thumb for l-theanine dosage is about 200 milligrams.

Of course, this is all very subjective and will vary from user to user. It is always extremely important to ask your healthcare practitioner for dosage advice before you start taking any l-theanine supplements or start implementing more of it in your diet.

Combining L-Theanine With Other Sleep Aids

The apparent l-theanine benefits so far are that it may:

• Reduce sleep latency and help you fall asleep faster than normal
• Reduce feelings of stress and anxiety and promote feelings of calm and relaxation
• Improve hormone balance and signalling in the brain

But you may have heard that l-theanine is actually more effective when combined with other supplements. For instance, many people take l-theanine and magnesium for sleep. So is this practice safe?

L-theanine is a naturally occurring amino acid, so in theory, it is safe to use at low dosages with other supplements. Some people also take l-theanine with GABA supplements to help them rest better at night.

Magnesium is also a good option because it is a naturally occurring mineral that has health benefits outside of sleep quality, and understanding how to take magnesium properly can help you get the most out of it. Many people also ask, ‘can you take l-theanine and melatonin together?

The general answer to this question is ‘yes’ because there have not been any negative interactions found between melatonin and l-theanine. However, you should never assume that such interactions don’t exist.

You should always consult with a healthcare practitioner before using any kinds of supplements - most especially if you are thinking about combining supplements.

Potential Side Effects and Safety Considerations

By now, you may be getting pretty excited about the potential of l-theanine as it pertains to sleep quality. But it’s important to keep in mind that l-theanine is a supplement just like any other supplement.

As such, you should always practice precaution when taking l-theanine for sleep, just as you should weigh the potential downside of taking any kind of supplement, no matter what it is claimed to do.

L-theanine is an amino acid that is purported to have certain effects on the body and the brain. Therefore, it also has the potential to cause some mild side effects. While most modern studies have not revealed a link between l-theanine supplementation and serious side effects or life-threatening conditions, you should still be aware of some of the minor l-theanine side effects, which can include:

• Abdominal distress and digestive issues like diarrhea
• Upset stomach, or nausea
• Increased agitation or irritability

Of course, your chances of side effects increase if you are not following a doctor-recommended dosage for l-theanine and you are taking too much. Also, be aware that if you are trying to up your l-theanine intake by drinking more tea and coffee, you may experience some side effects if you aren’t used to the effects of caffeine.

It’s also important to note that while l-theanine has been studied by some of the leading authorities in health and medicine, there are still data gaps when it comes to potential interactions of l-theanine with other substances.

As such, you should refrain from abusing alcohol or recreational substances when you are also taking l-theanine. You should also divulge any vitamins, supplements, or medications you are taking with your physician before you implement an l-theanine regimen.