L-Theanine لـ صعوبة بدء النوم

بناءً على 4 دراسة (2 meta-analyses, 1 RCT) بمشاركة 590 مشاركًا إجمالاً. 3/4 دراسة تُظهر تأثيرات إيجابية.

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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

الدراسات

590

المشاركون

↑

Positive

التقييم

Referenced Papers

Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trials. Systematic Review

Nutritional neuroscience 2026

Dietary supplementation with Lactium and L-theanine alleviates sleep disturbance in adults: a double-blind, randomized, placebo-controlled clinical study. Other

Frontiers in nutrition 2024 5 اقتباسات

GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Other

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

Magnesium Glycinate A فيتامين B6 A الزنك A Melatonin A Hops A Apigenin B

L-Theanine لحالات أخرى

الأرق A مشاكل النوم المرتبطة بالقلق B

الخلاصة السريعة

بناءً على 4 دراسة (2 meta-analyses, 1 RCT) بمشاركة 590 مشاركًا إجمالاً. 3/4 دراسة تُظهر تأثيرات إيجابية.

Evidence Strength92%

High confidence

تفصيل الدراسات

RCT (0)Meta (0)Other (4)

قارن البدائل

اعرف كيف تقارن المكونات الأخرى لهذه الحالة.

عرض جميع المكونات لـ صعوبة بدء النوم

اعرف المزيد

إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.