L-Theanine لـ صعوبة بدء النوم
A الأدلة تُظهر تجارب سريرية كبيرة متعددة باستمرار فوائد ملحوظة.بناءً على 4 دراسة (2 meta-analyses, 1 RCT) بمشاركة 590 مشاركًا إجمالاً. 3/4 دراسة تُظهر تأثيرات إيجابية.
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A
الخلاصة
Research suggests L-theanine may help you fall asleep faster, with strong supporting evidence from systematic reviews and clinical trials.
- 3 out of 4 studies show positive effects, earning a Grade A evidence rating
- A 2026 systematic review confirmed L-theanine's benefits for sleep onset
- Combining L-theanine with GABA may enhance the sleep-onset effect
- Benefits demonstrated in a 2024 double-blind, placebo-controlled clinical trial
Key Study Findings
systematic review
n=550
Double-blind
Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials.
Dose: L-theanine 50-900 mg/day; effective range 200-450 mg/day
مقابل: Placebo
التأثير: Beneficial effects on sleep latency, maintenance, efficiency; improved perceived sleep satisfaction
None
RCT
n=40
8 weeks
Double-blind
Dietary supplementation with Lactium and L-theanine alleviates sleep disturbance in adults: a double-blind, randomized, placebo-controlled …
Dose: None
مقابل: Placebo
التأثير: None
None
In Vitro
GABA and l-theanine mixture decreases sleep latency and improves NREM sleep.
Dose: GABA/l-theanine 100/20 mg/kg
مقابل: Placebo
التأثير: 20.7-14.9% decrease in sleep latency; 87.3-26.8% increase in sleep duration; REM +99.6%; NREM +20.6%
Systematic Review
To sleep or not to sleep: a systematic review of the literature of pharmacological treatments …
Dose: Zolpidem, L-theanine, clonidine, melatonin (doses not specified in abstract)
مقابل: Placebo
التأثير: Melatonin: reduced sleep latency, higher total sleep time, higher sleep efficiency; Clonidine: reduc
None
Key Statistics
4
الدراسات
590
المشاركون
↑
Positive
A
التقييم
Referenced Papers
Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials.
Systematic Review
Nutritional neuroscience
2026
Frontiers in nutrition
2024
5 اقتباسات
Pharmaceutical biology
2019
134 اقتباسات
To sleep or not to sleep: a systematic review of the literature of pharmacological treatments of insomnia in children and …
Systematic Review
Journal of child …
2013
56 اقتباسات
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 200-400 mg, 30-60 min before bed
الحد الأعلى: Not established; generally safe up to 900 mg/day
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| L-theanine 50-900 mg/day; effective range 200-450 mg/day | -- | Positive | 550 |
| None | 8 weeks | Positive | 40 |
| GABA/l-theanine 100/20 mg/kg | -- | Positive | -- |
| Zolpidem, L-theanine, clonidine, melatonin (doses not specified in abstract) | -- | Mixed | -- |
أفضل وقت للتناول: 30-60 minutes before bed
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI discomfort
التفاعلات المعروفة
- ● Blood pressure medications — L-theanine may lower blood pressure
- ● Stimulants (caffeine) — may partially counteract stimulant effects
- ● Sedatives — potential additive calming effects
الحد الأقصى المسموح به: Not established; generally safe up to 900 mg/day
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does L-Theanine help with صعوبة بدء النوم?
Based on 4 studies with 590 participants, there is strong evidence from multiple clinical trials that L-Theanine may support صعوبة بدء النوم management. Our evidence grade is A (Strong Evidence).
How much L-Theanine should I take for صعوبة بدء النوم?
Studies have used various dosages. A commonly studied range is 200-400 mg, 30-60 min before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of L-Theanine?
Reported side effects may include Headache, Dizziness, GI discomfort. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for L-Theanine and صعوبة بدء النوم?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 4 peer-reviewed studies with 590 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ صعوبة بدء النوم
L-Theanine لحالات أخرى
References
- [1] Jack Cotter et al.. Nutr Neurosci. 2026. Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials. doi:10.1080/1028415X.2025.2556925 PubMed
- [2] Su Eun Lim et al.. Front Nutr. 2024. Dietary supplementation with Lactium and L-theanine alleviates sleep disturbance in adults: a double-blind, randomized, placebo-controlled clinical study. doi:10.3389/fnut.2024.1419978 PubMed
- [3] Suhyeon Kim et al.. Pharm Biol. 2019. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. doi:10.1080/13880209.2018.1557698 PubMed
- [4] Jessica R Barrett et al.. J Child Adolesc Psychopharmacol. 2013. To sleep or not to sleep: a systematic review of the literature of pharmacological treatments of insomnia in children and … doi:10.1089/cap.2013.0059 PubMed
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