L-theanine (γ-glutamylethylamide, 5-N-ethyl-glutamine) is a unique and water-soluble amino acid. L-theanine is most commonly found in tea leaves and in small amounts in Bay Bolete mushrooms. It can be found in both green and black tea.
L-theanine is rapidly absorbed after ingestion and generally has a relaxing and calming effect (dose-dependent) within 30 minutes, without causing drowsiness or sleepiness. The relaxation is accompanied by increases in alpha waves in the brain. Taken before bedtime, theanine can improve sleep quality.
L-theanine affects several neurotransmitter systems in the brain (GABA, dopamine, serotonin, glutamate). Especially when combined with caffeine, theanine increases mental alertness and concentration, while mental fatigue is less likely to occur. L-theanine has neuroprotective properties and inhibits age-related cognitive decline.
L-theanine actually stimulates Alpha waves in the brain, which cause conscious relaxation. These brain waves also appear when you meditate, daydream, or become creative. Additionally, Alpha waves are present during the REM sleep phase and trigger relaxation, concentration, and creativity. The good thing about L-theanine is that it has a relaxing effect without causing drowsiness or boredom, meaning it does not have a sedative effect.
L-theanine improves sleep quality Research shows that L-theanine promotes relaxation without causing drowsiness. Many people take L-theanine to reduce stress and relax. So, L-theanine has the property of helping you relax and reduce stress, which means it helps you sleep better in various ways.
Thanks to its relaxing effect, many people manage to fall asleep more quickly and easily.
L-theanine has an anxiolytic or anxiety-reducing effect, which also makes sleep anxiety disappear like snow under the sun for many people, allowing them to go to bed without fear. This is mainly because it reduces heart rate and blood pressure.
Five randomized controlled trials with a total of 104 participants found that L-theanine reduced stress and anxiety in people who were in stressful situations.
Another study found that it increased relaxation without causing drowsiness and reduced resting heart rate.
A study published in the Journal of Clinical Psychiatry focused on people with schizophrenia or schizoaffective disorder. The researchers found that L-theanine reduced anxiety and improved symptoms.
L-theanine and sleeping well
