Recommended Form
Follow label directions
When to Take
30-60 minutes before bed (or during the day for calm focus)
Bryan Johnson Uses
Yes
What is L-Theanine?
L-Theanine is an amino acid found in green tea that promotes relaxation without sedation. It increases alpha brain waves associated with calm alertness and can improve sleep quality.
How L-Theanine Works for Sleep
L-Theanine increases GABA, serotonin, and dopamine levels while boosting alpha brain wave activity. This creates a state of relaxed alertness. For sleep, it reduces anxiety and racing thoughts without causing drowsiness.
Benefits for Sleep
What the Research Says
Studies show L-theanine improves sleep quality, particularly in those with anxiety or ADHD. A 2019 study found research-backed doses improved sleep quality scores and reduced sleep disturbances. It doesn't induce sleep directly but facilitates it by reducing anxiety and promoting relaxation.
Possible Side Effects
- !Very well tolerated
- !Rare headaches
- !May lower blood pressure slightly
Interactions
- iMay enhance blood pressure medications
- iSafe with most supplements
- iCan combine with magnesium for sleep
How to Choose Quality L-Theanine
- 1Suntheanine is a patented, well-researched form
- 2Follow label directions
- 3Can be used day or night
- 4Powder mixes easily in water
- 5Consider combining with magnesium for sleep