How L-Theanine May Improve Your Sleep
L-theanine is an amino acid that is naturally produced in the body. You might already be familiar with melatonin as a natural sleep aid but how does it improve your sleep? Learn more here.

Getting enough quality sleep is something that is so vital to our health yet is so elusive for most of us. You may find that stress, a hectic schedule, or some other elusive factor is robbing you of your eight hours.
Still, it is something that many people still vie fiercely for because good sleep is integral to our very being. The flipside to all the common sleep struggles that we face in our society is that there are supplements that can make it easier to get a good night’s sleep.
For instance, l-theanine can resolve some of the most common issues that keep you from getting quality rest. In the following article, we will be covering L-theanine extensively, including when to take L-theanine for insomnia, how it works, and special considerations.
Key Takeaways
- L-theanine is an amino acid that has been linked to improved sleep quality, sometimes when combined with other nutrients.
- In general, it is advised that people take about 200 milligrams of this amino acid to help improve sleep quality.
- L-theanine may also be effective for reducing anxiety, which is a factor in some cases of insomnia.
- Some of the potential side effects of using l-theanine for sleep include jitters, irritability, and headaches.
What is L-Theanine?
L-theanine is a type of amino acid. Unlike some essential amino acids, l-theanine is produced naturally in the body. However, l-theanine deficiency has been observed in some patients who suffer from insomnia. So it is thought to be important for sleep quality. L-theanine is also found naturally in some species of mushrooms and in some teas. L-theanine supplements are produced in order to provide users a convenient way to get a full dosage of the amino acid for various health applications, including stress reduction.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. 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.
Conclusion
You may have heard statements like ‘l-theanine cured my anxiety’ and ‘amino acids can completely change your life.’ You may have even heard such phrases from trusted friends and family members.
But it’s always best to take these claims with a grain of salt because what works for you may not work for someone else. The bottom line is that if you are having trouble falling asleep, aren’t getting enough sleep, or aren’t feeling rested from the sleep you’re getting, l-theanine supplementation isn’t a bad place to start trying to fix the issue.
However, no consumer should consider l-theanine a cure-all, and the effects are not universal. That’s why we strongly recommend that you speak with your healthcare practitioner about the potential upside and shortcomings of l-theanine.
It’s also a good idea to compare different l-theanine products against one another and keep your options open in order to find the right dosage, combination of supplements, and the product that best fits your health needs.
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References
- Here’s What You Need To Know About L-Theanine: https://health.clevelandclinic.org/l-theanine
- L-Theanine for Sleep: https://www.sleepfoundation.org/sleep-aids/l-theanine-for-sleep
- GABA and l-theanine mixture decreases sleep latency and improves NREM sleep: https://pubmed.ncbi.nlm.nih.gov/30707852/
- Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial: https://pmc.ncbi.nlm.nih.gov/articles/PMC6836118/
- The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature: https://pubmed.ncbi.nlm.nih.gov/35184264/
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