L-Theanine untuk Kesulitan Onset Tidur

A Bukti Beberapa uji klinis besar secara konsisten menunjukkan manfaat yang signifikan.

Berdasarkan 4 studi (2 meta-analyses, 1 RCT) dengan 590 peserta secara total. 3/4 studi menunjukkan efek positif.

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Kesimpulan

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 vs: Placebo Efek: 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 vs: Placebo Efek: None None

In Vitro

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

Dose: GABA/l-theanine 100/20 mg/kg vs: Placebo Efek: 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) vs: Placebo Efek: Melatonin: reduced sleep latency, higher total sleep time, higher sleep efficiency; Clonidine: reduc None

Key Statistics

Studi

590

Peserta

↑

Positive

Peringkat

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 sitasi

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

Pharmaceutical biology 2019 134 sitasi

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 sitasi

Dosage & Usage

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

Dosis yang Umum Digunakan

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

Batas atas: Not established; generally safe up to 900 mg/day

Dosis yang Diteliti dalam Penelitian

Dosis	Durasi	Efek	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	--

Waktu terbaik diminum: 30-60 minutes before bed

Safety & Side Effects

Efek Samping yang Dilaporkan

⚠ Headache
⚠ Dizziness
⚠ GI discomfort

Interaksi yang Diketahui

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

Asupan atas yang dapat ditoleransi: Not established; generally safe up to 900 mg/day

Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.

Frequently Asked Questions

Does L-Theanine help with Kesulitan Onset Tidur?

Based on 4 studies with 590 participants, there is strong evidence from multiple clinical trials that L-Theanine may support Kesulitan Onset Tidur management. Our evidence grade is A (Strong Evidence).

How much L-Theanine should I take for Kesulitan Onset Tidur?

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 Kesulitan Onset Tidur?

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.

Bahan lain untuk Kesulitan Onset Tidur

Vitamin B6 A Magnesium Glycinate A Seng A Melatonin A Hops A Apigenin B

L-Theanine untuk kondisi lain

Insomnia A Masalah Tidur Terkait Kecemasan B

Kesimpulan Singkat

Berdasarkan 4 studi (2 meta-analyses, 1 RCT) dengan 590 peserta secara total. 3/4 studi menunjukkan efek positif.

Evidence Strength92%

High confidence

Rincian Studi

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

Bandingkan Alternatif

Lihat bagaimana bahan lain dibandingkan untuk kondisi ini.

Lihat semua bahan untuk Kesulitan Onset Tidur

Pelajari Lebih Lanjut

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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