L-theanine for Sleeping: Benefits of L-Theanine
✓ Expert Review by:
Derek Timm, PhD, RDN
Quality sleep is important for health and quality of life. But whether it’s due to work schedules, sleep problems or lifestyle, millions of us don’t get the recommended 7 to 9 hours of restful sleep each night our bodies need. Supplementing with L-theanine for sleeping can be a safe and effective solution.
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What is L-theanine?
L-theanine is a unique amino acid found naturally in tea leaves, particularly green tea. It is the key component of tea that provides relaxation.
For centuries, it’s been revered for its ability to boost brain function and promote a relaxed, yet alert state.
When should you take L-theanine for sleeping?
Research suggests you should take L-theanine about 30-60 minutes before you want to fall asleep. Ensure the l-theanine you’re taking doesn’t contain any caffeine, as this could have adverse effects.
How L-theanine affects sleep
L-theanine stimulates activity in the brain known as alpha waves, which are associated with a relaxed but alert mental state. It can promote GABA, another calming brain chemical. Research shows it also decreases beta waves, which are associated with an awake, excited state.
L-theanine helps quiet and soothe your racing mind so you can fall asleep more easily. It promotes a deep, regenerative sleep so you can feel refreshed and rejuvenated in the morning.
Recommended Dosage of L-Theanine for Sleep
Based on the results of clinical studies, the effective dosage range is 50 to 200 mg. If you have higher levels of stress, consume a minimum of 100 mg for best results. L-theanine can be taken with or without food.
Other Benefits of L-theanine
Keep L-theanine on hand whenever it’s important to be in a relaxed, calm and highly alert state of mind, without drowsiness. The effects of consuming L-theanine during the day include helping to improve focus, attention and mental clarity. It may help improve accuracy and concentration, making it ideal for multi-taskers and students.
Research has shown that adding a form of L-theanine to caffeine improves reaction time, which gamers and sport enthusiasts find especially attractive. It also helps smooth jitters that can be caused by caffeine.
Promotes an alert state of relaxation without the drowsiness*
Improve focus without the negative side effects of caffeine*
Enhance attention and concentration for more clarity*
Clinically researched and patented pure form of L-theanine
Sources of L-theanine
While a nightly cup of tea can be a soothing ritual, it is difficult to obtain significant amounts of L-theanine by drinking green tea alone. Most of the benefits of L-theanine are experienced with doses between 50 and 400 mg while the typical green tea sold in North America contains less than 10 mg of L-theanine per serving.
L-theanine is also widely available as a dietary supplement.
How long does it take for L-theanine to start working?
The effects of L-theanine can generally be felt within 30 minutes, and have been shown to last up to 8 hours. If a person is already calm and relaxed, little to no effect will be noticed at any level of consumption.
Best L-theanine Supplements
As with any dietary supplement, it is important to choose a brand of L-theanine for sleep that is formulated with well-researched, high-quality ingredients shown to be safe and effective.
The pure form of L-theanine backed by more than 80 clinical trials is Suntheanine.
Suntheanine vs Other Supplements
Not all sleep supplements work the same way. Some may cause next-day drowsiness. Others may help you fall asleep but are not necessarily associated with better sleep quality. Be sure you research each ingredient before taking a sleep formula.
Suntheanine can work safely and effectively with other sleep-related ingredients including melatonin and 5-HTP.
L-Theanine for Sleeping – Supplements
Suntheanine is a patented, pure form of L-theanine. Suntheanine is not an extract of green tea but rather is produced via a patented process that mimics the natural process in green tea leaves, resulting in a 100% pure L-isomer-theanine.
Suntheanine has been shown to be safe based on more than 80 favorable toxicology and efficacy studies. Unlike other stress reducing supplements, Suntheanine does not cause drowsiness. Suntheanine has been safely consumed in beverages, foods and supplements for years. The GRAS Affirmation (Generally Recognized as Safe) of Suntheanine received Letter of no Objection (GRN 000209) from the US FDA in 2007 for its use in various food and beverage categories.
Suntheanine is Non-GMO Project Verified, Kosher, Halal and Informed Ingredient certified.
Known L-theanine interactions
There are no known negative interactions with L-theanine. Suntheanine carries the US FDA Letter of no Objection (GRN 000209) to its GRAS Affirmation (Generally Recognized as Safe).* Please consult your healthcare professional about any concerns or questions.
Learn more about L-theanine for Sleeping
Your sleep is important to your health. Learn more about using L-theanine for sleeping here.
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Final Thoughts about L-Theanine for Sleeping
Tea is the world’s most widely consumed beverage, second only to water. In the 1940s, the amino acid called L-theanine was discovered as a natural constituent of green tea. Research shows that L-theanine safely helps you fall asleep more easily; enjoy a deeper, more regenerative sleep; and wake up refreshed without grogginess.
L-theanine improves sleep by stimulating alpha brain waves, which are associated with relaxation. It can promote GABA, another brain calming chemical. L-theanine also decreases beta waves, which are associated with an awake, excited state.
As with all dietary supplements, it is important to choose the quality ones supported by the most research and which have been repeatedly shown to be safe and effective. Suntheanine is a patented, pure form of L-theanine that is backed by more than 80 clinical studies. Suntheanine has been safely consumed in beverages, foods and supplements since 1994.