L-Theanine के लिए नींद शुरू होने में कठिनाई
A संबंधित साक्ष्य कई बड़े नैदानिक परीक्षण लगातार महत्वपूर्ण लाभ दर्शाते हैं।4 अध्ययनों (2 meta-analyses, 1 RCT) पर आधारित, में कुल 590 प्रतिभागियों के साथ। 3/4 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
<\/script>\n`;
},
get iframeSnippet() {
const domain = 'sleepcited.com';
const params = 'ingredient\u003Dl\u002Dtheanine\u0026condition\u003Dsleep\u002Donset\u002Dlatency';
return ``;
},
get activeSnippet() {
return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet;
},
copySnippet() {
navigator.clipboard.writeText(this.activeSnippet).then(() => {
this.copied = true;
setTimeout(() => { this.copied = false; }, 2000);
});
}
}"
@keydown.escape.window="open = false"
@click.outside="open = false">
A
निष्कर्ष
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
बनाम: Placebo
प्रभाव: 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
बनाम: Placebo
प्रभाव: None
None
In Vitro
GABA and l-theanine mixture decreases sleep latency and improves NREM sleep.
Dose: GABA/l-theanine 100/20 mg/kg
बनाम: Placebo
प्रभाव: 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)
बनाम: Placebo
प्रभाव: Melatonin: reduced sleep latency, higher total sleep time, higher sleep efficiency; Clonidine: reduc
None
Key Statistics
4
अध्ययन
590
प्रतिभागी
↑
Positive
A
ग्रेड
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 उद्धरण
Pharmaceutical biology
2019
134 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
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 |
| None | 8 weeks | Positive | 40 |
| GABA/l-theanine 100/20 mg/kg | -- | Positive | -- |
| Zolpidem, L-theanine, clonidine, melatonin (doses not specified in abstract) | -- | Mixed | -- |
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 नींद शुरू होने में कठिनाई?
Based on 4 studies with 590 participants, there is strong evidence from multiple clinical trials that L-Theanine may support नींद शुरू होने में कठिनाई management. Our evidence grade is A (Strong Evidence).
How much L-Theanine should I take for नींद शुरू होने में कठिनाई?
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 नींद शुरू होने में कठिनाई?
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
इसके लिए अन्य सामग्री नींद शुरू होने में कठिनाई
L-Theanine अन्य स्वास्थ्य स्थितियों के लिए
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
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।