L-Theanine for Sleep: A Dream or a Nightmare? | Optimal Circadian Health

L-Theanine for Sleep: A Dream or a Nightmare?

Posted by on May 5, 2023 in Sleep Supplements, Supplements

L-Theanine for Sleep: A Dream or a Nightmare?

Ah, sleep. That elusive, dreamy state where we recharge our batteries and escape the hustle and bustle of daily life. 

But what if catching those precious Zzz’s is more like playing a game of hide-and-seek? 

Enter L-Theanine, a natural compound that might just be the sleep fairy you’ve been searching for! 

But is it a dream come true or a nightmare in disguise? 

By the end of this blog, we’ll answer these burning questions and more:

  • What is L-Theanine, and where does this natural sleep aid come from?
  • How does L-Theanine work its sleep-inducing magic?
  • Can taking L-Theanine really help with sleep? 
  • Is this a safe natural sleep aid?
  • How does L-Theanine stack up against other sleep aids on the market for better sleep?
  • Can you incorporate L-Theanine into your bedtime routine to finally get the sleep you deserve?
  • And, how can you get better sleep without all these supplements?

Let’s dive into L-theanine! (No sheep were harmed in the making of this blog post.)

What is this Amino Acid from Green Tea?

So, what exactly is L-Theanine? Picture it as a friendly little molecule that loves nothing more than to hang out in tea leaves and spread relaxation vibes.

But don’t be fooled by its chill demeanor—this tiny amino acid packs a powerful punch! In scientific terms, L-Theanine is:

An amino acid (the building blocks of proteins) that occurs naturally in certain plants, primarily:

  • Green tea from leaves or commercial tea samples
  • Black tea
  • Some species of mushrooms

It’s like a hidden treasure in your teacup, just waiting to help you unwind. 

Amino acids often have a biological effect. 

As an amino acid L-theanine exerts its effect on nerve cells by interacting with receptors and modifying biochemical pathways.

Now, L-Theanine isn’t just confined to the world of tea leaves and mushrooms.

It’s also available as a supplement, for those who want to harness its relaxation powers without sipping on a cuppa. (No teapots were harmed in the making of these supplements!)

But why, you might ask, are we so interested in this particular amino acid? 

Well, it turns out that L-Theanine has a knack for promoting relaxation, which could be just the ticket for those struggling. 

Here’s a quick rundown of what makes L-Theanine helps with so special:

  • It can help increase relaxation without causing drowsiness (Nobre, Rao, & Owen, 2008)
  • It may improve focus and mental alertness (Haskell, Kennedy, Milne, Wesnes, & Scholey, 2008)
  • It can potentially reduce stress and anxiety (Lu, Gwee, Ho, & Moochhala, 2004)

Sounds pretty dreamy, right? 

But how does L-Theanine actually work its magic?
(and… are there other ways to make this magic happen?) 

Hold onto your teacups, friends, because we’re about to dive into the science behind L-Theanine in the next section.

L-Theanine Sleep: How it Works

Let’s explore how L-Theanine works its magic!

L-Theanine targets the brain:

L-Theanine is like a VIP guest at the brain’s relaxation party. It crosses the blood-brain barrier with ease, allowing it to interact directly with our brain cells (Nathan et al., 2006). Talk about an exclusive invitation!

Effect on neurotransmitters:

Once inside the brain, L-Theanine gets to work on our neurotransmitters, which are like the brain’s communication with central nervous system. It has a few tricks up its sleeve:

  • Boosts levels of GABA, a calming neurotransmitter (Yoto et al., 2012)
  • Increases dopamine, which plays a role in pleasure and reward (Yamada et al., 1999)
  • Influences serotonin, which helps regulate mood (Yamada et al., 1999)

All these actions work together like a well-orchestrated dance of calming brain chemicals, helping to create a sense of relaxation.

Impact on stress and anxiety:

L-Theanine doesn’t stop there! It also tackles stress and anxiety head-on like a fearless superhero. 

L-theanine does this by:

  • Reducing the release of the stress hormone cortisol (Kimura et al., 2007)
  • Blocking the effects of glutamate, an excitatory neurotransmitter (Kakuda et al., 2002)

So, not only does L-Theanine help us relax, but it also keeps stress and anxiety at bay. 

However, remember, there is no “free lunch” in supplement-world.

I have a bit of a golden rule “if thou make it, thou shall (probably) not take it”

Why is that?

Whenever you ingest a substance (like all these “brain chemicals”) that your human body already makes naturally, you reduce your own ability to make it.

That is, you become dependent on it while becoming more resistant to it (that means the dose needs to go up).

So keep that in mind as we continue…

Now that we’ve unraveled the mysteries of L-Theanine’s inner workings, let’s explore its connection to healthy sleep.

Sleep Quality

L-theanine works its magic through two processes… and you need to understand these before just slapping this supplement into your Amazon cart. 

First, L-theanine promotes relaxation and alpha brain waves. 

Alpha brain waves are when your mind goes into a “wakeful relaxation” mental state and promotes relaxation (Rao et al., 2015).

Right before you go to bed, your brain waves are in a “beta” state which is more active.

When calming brain chemicals enter the fray, then your beta brain waves shift into alpha brain waves.

Alpha waves are required to enter the first stage of sleep.

Thus, l-theanine induces alpha waves to help you fall asleep.

But, wait! There’s more.

If you act now I’ll throw in 3 sham-wows

Not only does L-theanine help you relax into sleep, but it also enhances the restful sleep quality.

In fact, the research has found that L-theanine:

  • Improved quality in 67% of participants (Rao et al., 2015). 
  • L-theanine has been shown to reduce sleep latency by an average of 9.9 minutes (Rao et al., 2015). (sleep latency is how long it takes to fall asleep; this is also known as sleep onset)
  • L-theanine keeps you snoozing like a baby, tucked in for a longer, uninterrupted sleep (Ota et al., 2015).
  • L-theanine increased duration by an average of 17.3 minutes per night (Rao et al., 2015). 💤
  • Boosts REM sleep and improves NREM sleep, the stage where dreams happen and repairs, respectively, 20% in a study (Ota et al., 2015). 
  • Reduced nighttime awakenings by 58% (Rao et al., 2015). (Morning, sunshine! ☀️)

But wait! (There’s even more; okay I’ll stop)

Before you start sipping L-theanine-infused tea, let’s explore the next chapter on side effects!

Potential Side Effects and Concerns

Let’s delve deeper into the world of side effects and concerns related to L-theanine.

The general safety of L-Theanine

What the heck is “general safety” anyway?

This term refers to the rather archaic way the FDA will classify things as “probably won’t kill you” vs “might kill you”

L-Theanine has been demonstrated to be safe for consumption (Nobre et al., 2008) and the FDA has classified L-Theanine as “generally recognized as safe” (GRAS).

Possible side effects of L-Theanine

Although L-Theanine is considered safe, some individuals may experience side effects such as:

  • Headaches
  • Dizziness
  • Gastrointestinal issues

Let’s break these down one by one.

Headaches

  • A study by Kimura et al. (2007) found that some participants reported headaches as a side effect of L-Theanine intake.
  • However, the overall incidence of headaches was low and not statistically significant compared to the control group.

Dizziness

  • In the same study by Kimura et al. (2007), a few participants experienced dizziness after consuming L-Theanine.
  • Similar to headaches, the occurrence of dizziness was not significantly different from the control group, indicating that it may not be a common side effect.

Gastrointestinal issues

  • Gastrointestinal issues were also reported by some participants in the study conducted by Kimura et al. (2007).
  • The study did not find a significant difference between the L-Theanine and control groups, suggesting that gastrointestinal issues may not be a prevalent side effect.

Now, remember what I said above about no “free lunches?”

When you use a substance like L-theanine for sleep support or to relax, you’re reducing your body’s own natural ability to do the same.

Don’t get me wrong, L-theanine is a good short-term solution, but you also need a long-term solution to get to the real issues underneath.

Overall, L-theanine seems to be pretty safe in isolation.

But how does it play with others?

Interactions with medications and other sleep aids

L-Theanine can have interactions with certain medications and sleep aids. Some examples of medications that might have interactions with L-Theanine include:

  • Antihypertensive (blood pressure) medications: L-Theanine may low blood pressure too much alongside blood pressure medications, which could cause excessive reductions in blood pressure (Rogers et al., 2008).
  • Stimulant medications: L-Theanine may counteract the stimulating effects of medications such as amphetamines or methylphenidate, potentially reducing their effectiveness (Nobre et al., 2008).
  • Sedatives and other sleep aids: L-Theanine may enhance the effects of sedatives or sleep aids, increasing the risk of excessive sedation or drowsiness (Turkozu & Sanlier, 2017).

It is essential to consult your healthcare provider before combining L-Theanine with other medications or sleep aids to avoid potential adverse effects!!!

The importance of L-Theanine Dosage 

So, how much L-theanine?

Here are the L-theanine dosage considerations: 

  • For stress reduction and anxiety: 100-200 mg of L-Theanine, one to two times per day, has been reported to be helpful in reducing stress and anxiety in some individuals (Kimura et al., 2007).
  • Stress related symptoms go down with l-theanine administration because it biochemically counteracts all the stress hormones throughout your body.
  • For sleep: 200-400 mg of L-Theanine, taken 30-60 minutes before bedtime, may improve quality and sleep duration (Rao et al., 2015).

Please note that these are general guidelines and individual responses to L-Theanine may vary. 

When taking L-theanine you need to monitor for any symptoms.

And, if you are taking L-theanine, make sure to consult your healthcare provider for personalized dosing recommendations.

Now, you may be second-guessing L-theanine and perhaps even regretting that you already ordered it on Amazon (heck, maybe it’s already at your door…)

Comparing L-Theanine to Other Sleep Aids

To help you make the best decision possible, let’s do some comparisons.

We’ll do:

  • Prescription medications vs. L-theanine
  • Natural Remedies vs. L-theanine

L-Theanine Benefits vs Drawbacks:

  • Benefits:
    • L-Theanine is a natural substance found in green tea leaves, making it a more natural alternative to prescription medications (Nobre et al., 2008).
    • It has been shown to improve sleep quality and duration without causing dependency or significant side effects (Rao et al., 2015).
    • L-Theanine may also help reduce stress and anxiety, further improving sleep quality (Kimura et al., 2007).
  • Drawbacks:
    • L-Theanine may not be as potent as prescription sleep medications for individuals with severe insomnia or sleep disorders (Rao et al., 2015).
    • The optimal dosage and long-term effects of L-Theanine have not been thoroughly researched, so its efficacy and safety over extended periods are not well-established (Turkozu & Sanlier, 2017).

Prescription Sleep Medication Benefits vs. Drawbacks

  • Benefits:
    • Prescription sleep medications can be highly effective for treating severe insomnia and sleep disorders, providing faster and more reliable results than L-Theanine (Roth, 2007).
    • They are often prescribed in a controlled manner under the supervision of a healthcare provider, which can help ensure proper dosing and monitoring for side effects (Roth, 2007).
  • Drawbacks:
    • Prescription sleep medications can cause dependency, leading to difficulties in discontinuing their use and potential withdrawal symptoms (Roth, 2007).
    • They may have more severe side effects compared to L-Theanine, such as drowsiness, dizziness, and impaired cognitive function (Turkozu & Sanlier, 2017).
  • Prescription Medications 
  • Drowsiness
  • Dizziness
  • Dry mouth
  • Gastrointestinal issues (nausea, constipation, diarrhea)
  • Cognitive impairment (memory issues, difficulty concentrating)
  • Dependency and withdrawal symptoms

Obviously, I’m not going to go all “internet doctor” on you and tell you what’s best for you.

But, overall, prescription medications will have more side effects as a trade-off for being more heavy-handed.

And, L-theanine might be “too weak” for you if your sleep is royally screwed up.

Either way, I think you’ll enjoy diving into the deeper issues of your sleep in a bit.

Natural sleep remedies vs. L-Theanine

Melatonin

  • Benefits:
    • Melatonin is a hormone naturally produced by the body that can help promote sleep by regulating the sleep wake cycles (Arendt, 2005).
    • Melatonin supplementation may be effective in treating insomnia, jet lag, and circadian rhythm sleep disorders (Auld et al., 2017).
    • It is available over the counter and considered a safe and non-addictive sleep aid, with few side effects when used appropriately (Auld et al., 2017).
  • Drawbacks:
    • Melatonin may not be effective for everyone, and its efficacy can vary depending on individual factors, such as age and the underlying cause of issues (Arendt, 2005).
    • Improper dosing or timing of melatonin supplementation can lead to disrupted patterns and daytime drowsiness (Auld et al., 2017).

Valerian Root

  • Benefits:
    • Valerian root is a herbal supplement that has been traditionally used for its sedative and anxiolytic effects, which promotes relaxation and help promote sleep (Bent et al., 2006).
    • It is in the class of GABA supplements (also known as Gamma-Aminobutyric Acid). One can get GABA from a dietary supplement like Valerian, or by itself in a pure supplement form.
    • Some studies suggest that valerian root may be effective in treating mild to moderate insomnia without causing dependency or significant side effects (Fernández-San-Martín et al., 2010).
  • Drawbacks:
    • The evidence supporting the efficacy of valerian root for sleep improvement is inconclusive, with some studies showing no significant benefits compared to a placebo (Bent et al., 2006).
    • The optimal dosage and long-term safety of valerian root are not well-established, and the quality of valerian root products can be inconsistent (Fernández-San-Martín et al., 2010).

Chamomile

  • Benefits:
    • Chamomile is a popular herbal tea that has been used for centuries to promote relaxation and sleep (Srivastava et al., 2010).
    • Some studies suggest that chamomile may have mild sedative effects, which could help facilitate sleep quality and reduce the time it takes to fall asleep (Zick et al., 2011).
  • Drawbacks:
    • The evidence supporting the efficacy of chamomile for sleep improvement is limited and requires further investigation to establish its effectiveness (Srivastava et al., 2010).
    • Chamomile may not be as potent as other natural remedies or prescription sleep medications for individuals with severe insomnia or sleep disorders (Zick et al., 2011).

L-Theanine vs. Melatonin, Valerian Root and Chamomile

This is the most “apples to oranges” comparison you could make (and I’m only doing it for SEO purposes… there I admitted it!)

Nonetheless, here’s some truth for you.

Each substance will work on a different biochemical pathway.

Both l-theanine and the other aids may have success for you.

That is, either l-theanine or something else on the above list could help out.

But!

You may have success with NONE of them.

Now, the real question shouldn’t be “Which sleep supplement is best?”

The real question is “Why do I need sleep supplements in the first place?”

How to Incorporate L-Theanine into Your Sleep Routine

Now, you can start to tell I “kinda-like-but-don’t-love” L-theanine.

So, I don’t want to leave anyone hanging on understanding how people typically use it.

Recommended Dosage and Timing

Dosage: Although the optimal dosage of L-Theanine for sleep improvement is not well-established, studies have generally used doses ranging from 100 to 400 mg per day (Rao et al., 2015). 

It’s important to start with a lower dose and gradually increase it as needed, keeping in mind that individual responses may vary.

Timing: L-Theanine should be taken about 30 minutes to 1 hour before bedtime to allow enough time for the relaxing effects to occur (Rao et al., 2015). It can also be taken during the day to help manage stress and reduce anxiety too, which can contribute to better sleep quality at night.

Many times, one can dial in the dose with an L-theanine mixture or powder that can easily change the dose.

Finding a High-Quality Supplement

To ensure that you are receiving the maximum benefits from L-Theanine supplements, it is crucial to choose a high-quality supplement. Here are some tips for finding a reliable product:

  1. Reputable Brand: Select a supplement from a well-known and reputable brand with a history of producing high-quality and safe products.
  2. Third-Party Testing: Look for products that have been independently tested and verified by a third-party organization, such as NSF International or USP, to ensure the product’s purity, potency, and safety.
  3. Product Label: Examine the product label carefully to confirm the type of L-Theanine used, the dosage per serving, and any additional ingredients. Avoid products with unnecessary fillers or additives.
  4. Consult a Healthcare Professional: Speak to your doctor or pharmacist for personalized advice on choosing the right L-Theanine supplement based on your specific needs and health status.

Now, you have a choice, young grasshopper…

You could totally take L-theanine and feel some improvements for a bit… or, ye chosen one, could choose to deal with the deeper issues underneath!

Addressing the Root Issue

The real issue is with your mitochondria which are the energy-producing structures inside your cells (powerhouse of the cell…)..

Poor mitochondrial function leads to sleep disturbances for 3 big reasons:

  1. Not enough energy is produced to allow the energetic-expensive process of sleep to actually work
  2. Mitochondria also produce melatonin (your sleep hormone)
  3. Mitochondria are important to allow your neurons to detox at night to improve sleep efficiency

That’s why when you fix your mitochondria then you fix your sleep!

To help you optimize your mitochondria, I’d like to invite you to our masterclass on mitochondria here: https://optimalcircadianhealth.com/class

The free masterclass will show you the deep connection between your mitochondria and sleep. 

Thanks for joining me; here’s to your sleep!

Dr. Dylan Petkus

Written By: Dylan Petkus, MD, MPH, MS

Dr. Dylan Petkus is on a mission to help people overcome their health issues like sleep apnea so they are not limited by their condition or trapped by options that don’t provide full resolution.

He earned his Master’s of Science in Physiology at Pennsylvania State University where he was awarded a research fellowship and was a peer-reviewed published author. He went on to earn both his Master’s in Public Health and Medical Degree from the University of Miami Miller School of Medicine. Thereafter, he specialized in Family Medicine to help patients on the front-line of chronic disease.

Having overcome his own health challenges, including sleep apnea,  he strives to help empower others to live fuller, healthier lives.

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