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The Best Time to Take L-Theanine for Maximum Sleep Benefits

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March 13, 2025

The Best Time to Take L-Theanine for Maximum Sleep Benefits

Medically reviewed by: 

Dr. Shiyan Ooi

School of Medical Sciences, University of Manchester

L-Theanine is a popular natural supplement known for its calming effects and ability to enhance sleep quality. But when is the best time to take it for maximum benefits?

How L-Theanine Supports Sleep

L-Theanine promotes relaxation and reduces stress by:

  • Boosting alpha brain waves, which create a state of calm alertness
  • Enhancing GABA, serotonin, and dopamine levels
  • Lowering cortisol, the stress hormone that can disrupt sleep

Studies suggest that L-Theanine improves sleep efficiency and reduces nighttime awakenings (National Institutes of Health).

When to Take L-Theanine for Sleep

To maximize sleep benefits, consider taking L-Theanine:

  • 30-60 minutes before bed: This allows enough time for the supplement to take effect.
  • On an empty stomach: This may improve absorption and effectiveness.
  • In combination with other sleep aids: L-Theanine pairs well with magnesium, melatonin, and valerian root.

Alternative Timing for Relaxation

L-Theanine is also effective during the day to promote relaxation without drowsiness. Some individuals take it:

  • In the morning to reduce daytime stress
  • Before work or social events to ease anxiety
  • Mid-afternoon to prevent an evening cortisol spike

Conclusion

For sleep support, L-Theanine is most effective when taken 30-60 minutes before bedtime. However, it can also be used during the day for relaxation and stress relief.

Dr. Shiyan Ooi

Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.