From the Research
L-theanine can be used to improve sleep quality, with a typical dose ranging from 200-400mg taken 30-60 minutes before bedtime, as supported by the most recent study in 2023 1. This amino acid, found naturally in tea leaves, promotes relaxation without causing drowsiness. The mechanism of action involves increasing levels of GABA, serotonin, and dopamine in the brain, which helps reduce anxiety and promote relaxation, as well as increasing alpha brain wave activity, creating a state of calm alertness 2. Some key points to consider when using L-theanine for sleep improvement include:
- L-theanine is generally considered safe with minimal side effects, making it suitable for regular use 2.
- It can be taken as a supplement in capsule or powder form, and is often combined with other sleep aids like melatonin for enhanced effects.
- If you're taking medications, especially stimulants or sedatives, consult with a healthcare provider before starting L-theanine as it may interact with certain drugs.
- For best results, combine L-theanine supplementation with good sleep hygiene practices like maintaining a regular sleep schedule and limiting screen time before bed. Additionally, a study in 2023 found that L-theanine can reduce caffeine's effects on sleep quality, suggesting its potential benefits in maintaining sleep quality even in individuals who consume caffeine 3. Overall, the current evidence supports the use of L-theanine as a safe and effective adjunctive therapy for improving sleep quality, particularly when combined with good sleep hygiene practices.