L-Theanine untuk Kesulitan Onset Tidur

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.

Related Evidence

Bahan lain untuk Kesulitan Onset Tidur

Magnesium Glycinate A Vitamin B6 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

Penafian FDA: Pernyataan-pernyataan ini belum dievaluasi oleh Food and Drug Administration. Produk dan informasi di situs web ini tidak dimaksudkan untuk mendiagnosis, mengobati, menyembuhkan, atau mencegah penyakit apa pun. Peringkat bukti yang disajikan didasarkan pada analisis kami terhadap penelitian yang ditinjau sejawat dan tidak merupakan saran medis. Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai regimen suplemen apa pun.