L-Theanine के लिए अनिद्रा

Q: Does L-Theanine help with अनिद्रा?

Based on 16 studies with 916 participants, there is strong evidence from multiple clinical trials that L-Theanine may support अनिद्रा management. Our evidence grade is A (Strong Evidence).

Q: How much L-Theanine should I take for अनिद्रा?

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.

Q: 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.

Q: How strong is the evidence for L-Theanine and अनिद्रा?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 16 peer-reviewed studies with 916 total participants. The overall direction of effect is positive.

16 अध्ययनों (4 meta-analyses, 4 RCTs) पर आधारित, में कुल 916 प्रतिभागियों के साथ। 11/16 अध्ययन सकारात्मक प्रभाव दिखाते हैं।

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निष्कर्ष

L-theanine is well-supported by research as a supplement that may help improve sleep quality, especially for people who struggle with a busy mind at bedtime.

11 out of 16 studies show positive effects, including 4 RCTs and 4 meta-analyses
A 2026 systematic review confirmed L-theanine's benefits for sleep
Shown to be comparable to melatonin for sleep improvement in a 2024 cancer patient trial
Works by enhancing GABA activity and reducing mental arousal without next-day grogginess

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 बनाम: Placebo प्रभाव: Beneficial effects on sleep latency, maintenance, efficiency; improved perceived sleep satisfaction None

RCT n=120 2 weeks Double-blind

Comparison Between Efficacy of Oral Melatonin and Oral L-theanine in Improving Sleep in Cancer Patients …

Dose: Melatonin 3 mg or L-theanine 200 mg taken 2h before bedtime for 14 days बनाम: Placebo प्रभाव: None p<0.005

narrative review

Herbal and Natural Supplements for Improving Sleep: A Literature Review.

Dose: varies by supplement बनाम: Placebo प्रभाव: None 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 बनाम: Placebo प्रभाव: None None

animal study (preclinical)

Protective effects of a probiotic-fermented germinated grain complex on neurotransmitters and sleep quality in sleep-deprived …

Dose: 7 L fermentation product; GABA 12.555 µmol/L, L-theanine 0.471 mg/mL बनाम: Placebo प्रभाव: None p < 0.0001 (sleep duration KEY

systematic_review

The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review.

Dose: iron, 5-hydroxytryptophan (5-HTP), theanine, antihistamines (OTC supplements) बनाम: Placebo प्रभाव: None None

Key Statistics

अध्ययन

916

प्रतिभागी

↑

Positive

ग्रेड

Referenced Papers

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

Nutritional neuroscience 2026

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 उद्धरण

Protective effects of a probiotic-fermented germinated grain complex on neurotransmitters and sleep quality in sleep-deprived mice. Other

Frontiers in microbiology 2024 13 उद्धरण

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 उद्धरण

Comparison Between Efficacy of Oral Melatonin and Oral L-theanine in Improving Sleep in Cancer Patients Suffering From Insomnia: A Randomised … Other

Indian journal of … 2024 3 उद्धरण

The Role of Supplements and Over-the-Counter Products to Improve Sleep in Children: A Systematic Review. Systematic Review

International journal of … 2023 14 उद्धरण

Analysis of the Effects of Known Sleep-Support Supplements in Relation to Life Habits, Sleep Conditions, and Sleep Problems. RCT

Nutrients 2023 6 उद्धरण

Complementary and Integrative Approaches to Sleep Disorders in Children. Review

Child and adolescent … 2023 5 उद्धरण

Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. Meta-Analysis

Pharmacological research 2022 51 उद्धरण

A comprehensive review on bioavailability, safety and antidepressant potential of natural bioactive components from tea. Review

Food research international … 2022 46 उद्धरण

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

Pharmaceutical biology 2019 134 उद्धरण

L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trial. RCT

Journal of psychiatric … 2019 46 उद्धरण

Safety, Tolerability and Efficacy of Drugs for Treating Behavioural Insomnia in Children with Attention-Deficit/Hyperactivity Disorder: A Systematic Review with Methodological … Systematic Review

Paediatric drugs 2017 26 उद्धरण

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 उद्धरण

L-theanine partially counteracts caffeine-induced sleep disturbances in rats. Other

Pharmacology, biochemistry, and … 2012 51 उद्धरण

Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Review

Medical science monitor … 2009 85 उद्धरण

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

सामान्य रूप से उपयोग की जाने वाली खुराकें

sleep:: 200-400 mg, 30-60 min before bed

अधिकतम सीमा: Not established; generally safe up to 900 mg/day

अनुसंधान में अध्ययन की गई खुराकें

खुराक	अवधि	प्रभाव	N
L-theanine 50-900 mg/day; effective range 200-450 mg/day	--	Positive	550
Melatonin 3 mg or L-theanine 200 mg taken 2h before bedtime for 14 days	2 weeks	Positive	120
varies by supplement	--	Positive	--
None	8 weeks	Positive	40
7 L fermentation product; GABA 12.555 µmol/L, L-theanine 0.471 mg/mL	--	Positive	--
iron, 5-hydroxytryptophan (5-HTP), theanine, antihistamines (OTC supplements)	--	Mixed	--
l-theanine 200 mg/day, GABA 111.1 mg/day, AVLE 50 mg/day, l-serine 300 mg/day	--	Positive	160
None	--	Positive	--

सेवन का सर्वोत्तम समय: 30-60 minutes before bed

Safety & Side Effects

रिपोर्ट किए गए दुष्प्रभाव

⚠ Headache
⚠ Dizziness
⚠ GI discomfort

ज्ञात अंतःक्रियाएँ

● Blood pressure medications — L-theanine may lower blood pressure
● Stimulants (caffeine) — may partially counteract stimulant effects
● Sedatives — potential additive calming effects

सहनीय अधिकतम सेवन: Not established; generally safe up to 900 mg/day

कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।

Frequently Asked Questions

Does L-Theanine help with अनिद्रा?

Based on 16 studies with 916 participants, there is strong evidence from multiple clinical trials that L-Theanine may support अनिद्रा management. Our evidence grade is A (Strong Evidence).

How much L-Theanine should I take for अनिद्रा?

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 अनिद्रा?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 16 peer-reviewed studies with 916 total participants. The overall direction of effect is positive.

Related Evidence

इसके लिए अन्य सामग्री अनिद्रा

Melatonin A Valerian Root A CBD A Omega-3 Fatty Acids A Tryptophan A Vitamin D A

L-Theanine अन्य स्वास्थ्य स्थितियों के लिए

नींद शुरू होने में कठिनाई A चिंता-संबंधी नींद की समस्याएं B

संक्षिप्त निष्कर्ष

Evidence Strength92%

High confidence

अध्ययन विश्लेषण

RCT (2)Meta (1)Other (13)

विकल्पों की तुलना करें

देखें कि इस स्वास्थ्य स्थिति के लिए अन्य सामग्री की तुलना कैसे है।

इसके लिए सभी सामग्री देखें अनिद्रा

अधिक जानें

FDA अस्वीकरण: इन कथनों का Food and Drug Administration द्वारा मूल्यांकन नहीं किया गया है। इस वेबसाइट पर उत्पादों और जानकारी का उद्देश्य किसी बीमारी का निदान, उपचार, इलाज या रोकथाम नहीं है। प्रस्तुत साक्ष्य ग्रेड प्रकाशित पीयर-रिव्यूड अनुसंधान के हमारे विश्लेषण पर आधारित हैं और चिकित्सा सलाह नहीं हैं। कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।