L-Theanine for Sleep Aid & Insomnia Dosages & Reviews

Insomnia, a very common yet very serious problem, has inspired many people to try taking L-Theanine for sleep.

L-Theanine, a naturally occurring amino acid which was first discovered in green tea in 1949, is a well-known stress relieving supplement with proven relaxation benefits.

It’s natural to wonder if this compound can be an effective strategy for inducing good sleep. There is perhaps no better therapy for every system of the body – mental and physical – than sleep.

Our sleep periods allows us to repair and rejuvenate from the inside out, and when that process is threatened, total wellbeing can suffer. Let’s take a look at the use of L-Theanine for sleeping issues.

L-Theanine

Amino Acid

Focus

Stress

Brain Function

How It Works:

• Supports focus, attention & mood
• Helps to reduce stress & anxiety
• Neuroprotective & increases NGF

Dosage:

Between 100 - 250 mg per day

Safety:

Rated Possibly Safe

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View User Ratings* ❯

What Causes Sleep Disorders?

According to the National Institutes of Health, insomnia may affect as many as 30 percent of all people.

Most people have occasionally experienced the symptoms – a restless mind, tossing and turning in bed, and rising in the morning feeling fatigued and unrested.

The number one cause of sleeplessness is stress. Our busy lives don’t shut down once we hit the pillow – indeed once our bodies try to rest, our minds can often take over with agitated, hyperactive thoughts.

These thoughts are, at their root, neurochemical messages being sent and received in the brain at an uncontrolled rate. They interfere with the regulation of beta waves, electrical impulses in the mind which keep us feeling alert and awake all day.

So, when looking at supplements which will help us quiet the mind and rest, it’s important to address these base issues, and stop insomnia before it starts. That’s why L-Theanine for sleep is so popular – it cuts the stress before it becomes sleeplessness.

L-Theanine, GABA, and Alpha Waves

L-Theanine is a psychoactive compound, which simply means it is able to cross the blood-brain barrier and interact with the chemical mechanisms behind our thoughts and nervous system directly.

Once it enters the body, L-Theanine gets to work by stimulating the production of GABA, a key inhibitory neurotransmitter, responsible for “quieting down” the over-firing processes of neurons and receptors. Much research has already been done connecting GABA to the proper regulation of sleep and wake cycles.

Additionally, this compound is what is known as a GABAergic, meaning that that L-Theanine is able to interact with GABA receptors directly and cause a similar effect as GABA itself.

GABA, and therefore L-Theanine, is also known to generate and regulate alpha waves in the brain. Unlike beta waves, these electrical impulses occur in the mind during times of deep relaxation. They also are present at times of intense creativity, which might partially explain why we often get very creative ideas just as we are falling asleep at night.

By increasing alpha wave activity, GABA works to control hyper beta waves which might be keeping us awake and alert when we just want to rest. For this reason, L-Theanine is often included in natural products which seek to boost alpha waves, like Alpha Brain.

L-Theanine For Sleep Benefits

Once L-Theanine has set the stage for good sleep, it can also improve the quality of sleep itself.

Many users report that L-Theanine improves sleep in several key ways. It makes falling asleep easier and faster.

It also extends the duration of deep sleep. This is a great help for people who typically wake up several times during the night. It may even promote dreaming and aid in achieving a lucid dream state in some users.

As L-Theanine also restores the wake cycle, it makes the waking process easier. There is less grogginess in the morning, and users report feeling refreshed and rested upon waking. You can then begin the new day focused and calm, with the previous day’s stress having been minimized.

Research on L-Theanine for sleep is limited, and more research is still needed. At this time L-Theanine is available as a dietary supplement only, and the FDA has not approved L-Theanine as a drug to prevent or treat any conditions.

When To Take L-Theanine for Sleep – Dosage and Timing

When should you take L-Theanine for sleep and how much should you take? Timing and regularity are just as important as dosage. For optimum results, choose a time and stick to it as much as possible, approximately 30-60 minutes before you wish to go to bed.

L-Theanine is fast-acting, but not instantaneous, so you will need to allow that buffer of roughly an hour. Also, let your body and mind adjust to the new routine over days or weeks. Especially for longtime sufferers of insomnia, you will need to be patient as you learn new, more healthy sleep patterns.

In general, it has been noted that smaller doses of L-Theanine create a sense of peaceful focus, whereas larger doses create a feeling of much heavier relaxation. For most people 50 milligrams is the baseline dose required to feel effects. It is recommended to start with this dose, taken 30-60 minutes before bedtime nightly.

After a few nights, if a more relaxing effect is desired, the dosage should be gradually increased in increments of 50 milligrams until the optimum benefits are achieved. 200 mg is an excellent median dose. At the upper end, many user reviews report that a dose of 400 mg of L-Theanine for sleep will provide excellent calming qualities and lead directly to a great night’s rest.

Personal dosage is dependent on many different factors. The above dosage guidelines are general recommendations only, and it is always recommended that you speak with a doctor before starting any new supplements.

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