Sleep 455

L-theanine - A Natural Solution for Better Sleep

5 min read

Many people suffer from poor sleep quality and all over the world, people are searching for the best way to improve that sleep. while there are many over-the-counter sleep aids alongside the prescriptions, some people prefer to avoid these medications due to their potential side effects. having shown that it has positive effects with very few reported side effects, l-theanine might be the natural supplement many have been waiting for.



What is L-theanine?


L-theanine is a naturally occurring amino acid predominantly found in tea leaves. It has garnered significant attention in recent years owing to its potential benefits for sleep quality and duration. In terms of structure, L-theanine is similar to glutamate, a neurotransmitter that is both common and crucial for brain function regulation.


How does L-theanine function?


L-theanine has been the subject of extensive research for its effects on the brain and the nervous system. Its function is linked to increasing the levels of GABA, serotonin, and dopamine — neurotransmitters known for their calming effect on the brain and significant role in mood regulation and sleep.

In addition to this, L-theanine has shown potential in augmenting alpha brain wave activity, which is associated with a state of mind that is more relaxed.



Effects of L-Theanine on Sleep Quality and Duration


Initial studies have proposed that L-theanine might hold numerous advantageous impacts on sleep quality and duration. One research piece published in the journal Biological Psychology indicated that supplementation with L-theanine was linked with improved sleep quality and reduced daytime sleepiness among young boys diagnosed with ADHD.

Furthermore, it was found in another study that intake of L-theanine prior to bedtime enhanced sleep quality and duration among young adults.

Another significant piece of research, published in the Journal of Clinical Sleep Medicine, discovered that consumption of L-theanine led to improved sleep quality in individuals diagnosed with schizophrenia. Participants in the study reported increased sleep efficiency, fewer nocturnal awakenings, and an overall extension in sleep duration.

L-theanine has also been found to boost sleep quality in individuals suffering from stress-induced insomnia. Within a randomised, double-blind, placebo-controlled study, participants who consumed L-theanine over a period of four weeks reported an improvement in sleep quality and decreased daytime sleepiness compared to those who took a placebo.

From all these examples, it's suggested that L-theanine can serve as an effective method for enhancing sleep quality across a broad range of populations.



L-theanine and Anxiety


Anxiety is a common instigator of substandard sleep quality. Given the discovery of increased levels of dopamine and serotonin — both of which possess anxiolytic effects — the scientific community has been eager to discern if these findings are directly applicable to the usage of L-theanine.

In a study featured in the Journal of Functional Foods, participants who consumed L-theanine prior to undertaking a stress-provoking task reported feeling less anxious and demonstrated lower levels of the stress hormone, cortisol.


Safety and Side Effects of L-theanine

L-theanine is generally regarded as safe and well-tolerated. Nevertheless, a handful of side effects have been reported. These include headaches, nausea, and mild gastrointestinal discomfort. It's crucial to be aware that L-theanine may interact with certain supplements and medications.

There is burgeoning evidence supporting the potential future use of L-theanine for enhancing sleep quality. Given that it is a well-known and well-tolerated amino acid, it seems only logical to consider including it in our strategies for deep sleep. discovered to possess antioxidative properties, potentially assisting in reducing inflammation and oxidative stress within the body. Furthermore, L-theanine may exert neuroprotective effects, shielding the brain from damage incurred by environmental toxins and other stressors.