Everyone wants restful sleep, but many solutions rely on habit changes or strong sleeping pills. But what if a natural amino acid from tea could improve your sleep quality?
A new meta-analysis shows that L-theanine could help you sleep better - without the unpleasant morning drowsiness that many sleep aids bring.
Researchers analyzed 18 randomized, controlled trials with almost 1,000 participants to investigate the effect of L-theanine on sleep. The results are promising:
Participants fell asleep faster.
Sleep efficiency improved.
The quality of sleep increased measurably.
Fewer waking phases during the night resulted in a more rested feeling in the morning.
L-theanine, which is mainly found in green and black tea leaves, unfolds its effect in the brain. It promotes alpha wave activity - a state associated with deep relaxation without having a sedative effect. It also supports the balance of important neurotransmitters such as GABA and serotonin, which reduce stress and stabilize healthy sleep patterns.
If you react to sleep problems with traditional remedies such as melatonin or prescription sleeping pills or want to avoid their side effects, L-theanine could be a sensible alternative. Studies show that a dosage of 100 to 200 mg before bedtime is most effective. Especially for people who are kept awake by stress or racing thoughts, L-theanine can help them fall asleep more easily.
A natural way to take in L-theanine is a cup of high-quality green tea or special decaffeinated green tea in the evening. Alternatively, L-theanine supplements are also available in capsule form, which allow for a targeted dosage.
If you want to improve your sleep quality naturally but effectively, you should try L-theanine. As it does not make you tired, but rather relaxes you, it offers a promising option for anyone who longs for a peaceful night.
Sources:
Giesbrecht, T. et al. (2010). The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutritional Neuroscience.
White, D. J. et al. (2016). L-theanine modulates aspects of brain function in healthy adults. Journal of Nutrition & Intermediary Metabolism.
Kimura, K. et al. (2007). L-theanine reduces psychological and physiological stress responses. Biological Psychology.