What is L-Theanine?

L-Theanine is a compound that has several benefits related to sleep and stress management. It can be taken in doses of 100 to 200 milligrams about 30 to 60 minutes before sleep to enhance the transition to and depth of sleep. L-Theanine increases GABA, an inhibitory neurotransmitter in the brain, which helps reduce activity in the forebrain and assists in managing ruminating thoughts to aid in falling asleep. Beyond its sleep benefits, L-Theanine is also beneficial for reducing anxiety and stress. It is known to significantly increase relaxation and has a minor effect on reducing anxiety. Additionally, L-Theanine can reduce blood pressure slightly, improve overall sleep quality, and notably reduce the effects of stress, according to several studies 1.

Andrew Huberman also discusses how companies are adding L-Theanine to energy drinks and caffeinated products to mitigate the jittery effects of caffeine, promoting steadier consumption without the overstimulation that caffeine can sometimes cause 2.