L teanina i glicyna przed snem, dawka

L-theanine and glycine are two supplements often recommended for improving sleep quality. Here are the recommended dosages and benefits for each:

L-Theanine

• Dosage: Typically, 200 to 400 milligrams of L-theanine is suggested, taken either as one or two doses with the final dose about an hour before bedtime 1.
• Benefits: L-theanine promotes relaxation by reducing sympathetic nervous system activity and helps to lower cortisol levels, supporting anxiety relief and sleep improvements 2. It increases GABA, an inhibitory neurotransmitter in the brain, helping people transition into deeper sleep more effectively 3.
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    Sleep Supplements Insights

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    L-Theanine Benefits

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    Benefits of L-Theanine

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    Glycine and Sleep

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Glycine

• Dosage: About 3 grams of glycine taken roughly an hour before bed might improve sleep quality and reduce sleep latency 1 4.
• Benefits: Glycine aids sleep by lowering core body temperature, which is critical for entering deep sleep. It also increases serotonin levels in the brain, potentially enhancing melatonin production, a key hormone for sleep 4.

These supplements can offer mild sleep improvements, but it's advisable to consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health concerns or are taking other medications.