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L-Theanine for Sleep? Top 5 Theanine Uses Explained

L-Theanine, the active compound extracted from tea, Camellia sinensis, is a great non-dietary amino acid for promoting a calm, relaxed mood. It’s also a good supplement to help promote a focused mindset, and it may help to improve your memory and cognition when you use it with caffeine.


People use L-Theanine for sleep due to it's relaxing effects. In this article, we’ll explore the top five ways that you can benefit from using L-Theanine. For more information about L-Theanine, take a read through our L-Theanine product description or our Ultimate Guide to L-Theanine.

man relaxed used l-theanine for calming

1.    L-Theanine for Stress

One of the main reasons that many people use L-Theanine is for its ability to help reduce feelings of stress. L-Theanine is one of the main active components in tea, which has been used for thousands of years as a relaxing and calming drink. As the English say: “Keep calm and drink tea.”


Researchers have shown that L-Theanine has the ability to help reduce feelings of stress and to help promote a calm and relaxed state of mind. Scientists recently found that using L-Theanine for stress is effective and results are seen in both psychological and physiological responses (lower blood pressure and heart rate in response to stress).[1]


2.    L-Theanine for Studying

pretty woman studying with l-theanine L-Theanine has the potential to help improve focus and memory

Many people enjoy taking L-Theanine for studying. The anti-stress effects are great for just before exams and tests. L-Theanine may also help to improve cognition and memory, which is just what you need for studying. These effects are in addition to the focusing and calming effects that L-Theanine produces.


L-Theanine for studying is especially effective when you combine the L-Theanine with caffeine. Researchers have conducted a number of studies that show the benefits of using L-Theanine and caffeine in exams. The improvements in exam performance were thought to be due to the focusing, energizing, and anti-stress effects of this dietary supplement combination.[2]


3.    L-Theanine for Sleep

Liftmode's L-Theanine 200mg Liftmode's L-theanine, 99+% purity

Some users also take L-Theanine for sleep, although this is often thought to be quite a subtle effect. There is scientific evidence which indicates that L-Theanine may be beneficial in promoting healthy sleep. One study looked into the effects of L-Theanine supplements for sleep in a group of boys with attention difficulties. The researchers found that L-Theanine was effective for sleep:


This study demonstrates that 400 mg daily of L-theanine is safe and effective in improving some aspects of sleep quality in boys....”[3]


Another great way to use L-Theanine for sleep is to combine it with the great amino acid supplement, L-Tryptophan. L-Tryptophan is a great supplement for improving your mood. It gets converted into serotonin in your brain, which can then be used to make melatonin – the sleeping hormone.[4] L-Tryptophan and L-Theanine for sleep is a highly effective supplement stack!


4.    L-Theanine for Energy

Liftmode supplements: caffeine + L-Theanine Liftmode's Caffeine + L-Theanine for an energy and focus boost

L-Theanine is also often used to improve energy and focus. Although it is not a stimulant – meaning it is not known for its great energy boost – a number of users report a noticeable increase in energy when taking L-Theanine supplements.[5] Another great thing is that using L-Theanine for sleep helps to improve your energy levels the next day.


The best way to improve your energy and focus with L-Theanine is to combine it with caffeine. Researchers and users alike have indicated that L-Theanine with caffeine increases mental clarity, focus, and energy.[6] This is a great stack for anyone looking to boost their mental alertness and energy levels – students, professionals, and athletes come to mind as three groups of people who would benefit greatly.


5.    L-Theanine for Weight

weight loss concept with belly and measuring tape Some people use L-Theanine for weight loss

Some people use L-Theanine supplements for promoting healthy weight. At this point, there is not much evidence showing that L-Theanine is effective at helping your body to maintain a healthy weight.


However, at least one study indicated that L-Theanine may have the potential to help reduce blood pressure increases related to stress.[7] High blood pressure is a common indicator of being overweight and has been linked to weight gain. Furthermore, a number of animal studies have indicated the potential use of L-Theanine for maintaining a healthy weight.[8]


Animal studies often have unrelated results when studied in humans, so these should always be taken with a pinch of salt. The best option for maintaining a healthy weight is always a healthy diet that is high in fruit and vegetables and low in animal fat and processed goods. This along with a healthy lifestyle ensures a healthy weight. If you are interested in how sleep can affect your weight, take a read through our new Biohacking article!



In summary, people tend to use L-Theanine for a number of great benefits. One of the top benefits is using L-Theanine for sleep. This wonderful supplement helps to reduce feelings of stress and to promote a calm, relaxed state of mind. It is the active component of tea, which has always been known to have calming effects.


Furthermore, L-Theanine is great for boosting cognitive performance and mental focus, especially if you combine it with caffeine. It may have the potential to help maintain a healthy weight but more studies are needed.


Medical Disclaimer

Not intended to treat, diagnose, or cure any disease or ailment. Please read and fully understand potential adverse effects before using this product. These statements have not been reviewed by the FDA and are not written by a medical professional. Please consult your doctor before using any supplements, especially if you have any medical conditions.




[1] L-Theanine reduces psychological and physiological stress responses, K Kimura et al., Biol Psychol. 2007 Jan;74(1):39-45. Epub 2006 Aug 22.

[2] Improving College Exam Performance with L-theanine and Caffeine, H Gong, People, Ideas, and Things Journal, University of North Carolina online, Published by the PIT Journal: Cycle 5, 2014

[3] The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial, MR Lyon et al., Altern Med Rev. 2011 Dec;16(4):348-54.

[4] Effects of L-tryptophan on sleepiness and on sleep, E Hartmann, J Psychiatr Res. 1982-1983;17(2):107-13.

[5] L theanine has changed my life, 2013 Thread on Reddit.com, retrieved on 3 November 2016

[6] The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness, T Giesbrecht et al., Nutr Neurosci. 2010 Dec;13(6):283-90.

[7] Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses, A Yoto et al., J Physiol Anthropol. 2012; 31(1): 28, Published online 2012 Oct 29.

[8] Anti-obesity effects of three major components of green tea, catechins, caffeine and theanine, in mice, G Zheng et al., In Vivo. 2004 Jan-Feb;18(1):55-62.