L-Theanine Before Bed: Can It Help You Sleep Better?
Struggling to unwind at night? You’re not alone. Here’s how L-Theanine might help you finally get the rest you need.
What Is L-Theanine?
L-Theanine is a naturally occurring amino acid found in green tea. It’s known for promoting relaxation without drowsiness, making it popular among people who want to reduce stress, enhance focus, and sleep better.
Unlike traditional sleep aids, L-Theanine doesn’t knock you out. Instead, it supports a calm mental state that helps you unwind before bed.
Can L-Theanine Actually Help You Sleep?
Yes, and here’s how.
L-Theanine works by:
- Increasing alpha brain waves - associated with calm and creative thinking
- Reducing cortisol – your stress hormone that spikes at night in anxious people
- Boosting GABA, dopamine, and serotonin – neurotransmitters that help regulate mood and sleep
It doesn’t sedate you like melatonin or antihistamines, but it can help you:
- Fall asleep faster
- Stay asleep longer
- Wake up feeling refreshed, not groggy
What the Research Says
Several studies have shown L-Theanine to support better sleep:
- A 2019 study published in Nutrients found that 200mg of L-Theanine daily significantly improved sleep quality in people with anxiety.
- A 2025 study published in Sleep Medicine Reviews showed lower heart rate and better sleep latency, even under stress.
The best part? It’s non-habit-forming, gentle and doesn’t leave you foggy the next day.
Whether you're a busy professional, a parent, or simply someone who’s tired of tossing and turning, L-Theanine may help you:
- Manage the mental load at night
- Feel calm without alcohol or prescription meds
- Develop a better night-time wind-down routine
When Should You Take L-Theanine for Sleep?
We recommend taking L-Theanine about 30 to 60 minutes before bed.
Start with 200mg, which is considered effective and well-tolerated. You can take it on its own or combine it with other calming habits like:
- Reading a book
- Taking a warm shower
- Doing a short meditation
- Turning off screens an hour before sleep
Does L-Theanine Make You Drowsy?
Nope, and that’s the beauty of it.
L-Theanine doesn’t sedate you. Instead, it helps your brain shift into a calmer gear, so you can fall asleep naturally.
It’s ideal if:
- You’re tired of waking up groggy from melatonin
- You want to feel calm, not knocked out
- You need to wind down without feeling drugged
Is L-Theanine Safe to Take Every Night?
Yes. It’s non-addictive, well-studied, and naturally derived. In fact, many people take it daily not just for sleep, but also for daytime anxiety and focus.
At Everyday Supplements, our L-Theanine is:
- 99%+ pure
- Free from fillers, additives, or unnecessary ingredients
- Third-party tested for quality and safety