THIS is how you should take L-Theanine for Sleep... [Study 62]
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I realize this is an older video but wanted to stare my experience for those thinking about taking more, i regularly take 800 mg a night, along with several other sleep supplements. Never any issues. Feel great, workout regularly, try to maintain a decent healthy weight and walk daily. I'm 53 for the record. That is, of course, just my experience. Be beginning any supplements you should consult your physician.
Cheers so much 😊❤
How long can someone take l theanine?
My intermittent fasting schedule includes breakfast and lunch before 4 at the latest. Given what Nick suggested about having an empty stomach, I think that’s why one is enough for me.
@@TajikPamir7777 yes. I do.
I had great results with 5 htp and Ashawada
Taking L-theanine at night results in increased alertness for me. However, when I take it earlier in the day, I find myself experiencing a crash and feeling very tired in the afternoon.
I take sleep cocktail form Hubberman, Magnesiu glycenate, Apigenin and l theanine.. They worked..
Magnesium threonate*
Yeah, like someone already mentioned, that’s not the magnesium he recommends in his stack
or glycinate
I take magnesium taurate and glycine
When do you take it? With food?
200 mg of L-Theanine and a gram of Taurine 45 minutes before bedtime seems to do the trick for me.
I have ADHD. Theanine makes my calm, even tired, but the sleep afterwards does not make me feel rested. I would not recommend it personally.
I take L-Theanine to counter caffeine-induced anxiety so I appreciate learning more about it, thanks Nic!
Yeah. Love it for that. Gives you the benefits of caddeine without the drawbacks.
Tried 200mg L-theanine once before bed somewhat recently and it actually made me wake up more often and prematurely, not a very restful sleep. I actually only got it to take in the morning with my coffee to synergize with the caffeine.
I've never seen anyone speak about L-theanine sensitivity to heat, nor did I find any scientific sources on the matter. When I mix it with warm coffee directly I found it does not have an effect, so I mix it in a bit of water and drink before coffee. Found that works a bit better than after coffe
That number is not a joke, and I would be careful about broadcasting it, whether it be serious or for kicks - Take care.
I plan to try this out because I've heard anectdotal claims that it can make dreams more vivid in some people
Somehow, this is the last thing I need! It would be nice to sleep more consistently through the night.
@@sarahhamed4496 I find that I only dream or can at least remember my dreams when I get a proper long sleep anyways
Increases rem sleep
Add Huperzine if you want more REM dreams.
Thanks for a great video. I have recently started taking Glynac and I found that Glycine is also good for sleep. I only take a little L acetylinecystine but just over 2 grams of Glycine and I have found my sleep is much better. Even if I wake up I go back to sleep much quicker. I generally feel much more relaxed in bed since taking Glycine. It also affects serotonin as well
Chamomile and lemon balm are also effective sleep aids.
Magnesium glycinate is what I take in powder form 1 teaspoon disolved into some mild kefir before bed.
I have been taking L-theanine for close to one year, used to take 400 mg when I had issues sleeping, but have cut down to 200 mg. For me, it works really well, I have stacked with 5-HTP and Ashwagandha and by itself. What it does, for me, even by itself is it apparently allows me (based on my smart watch sleep stats) to have longer deep sleep cycles. I started taking it because of my coffee intake ☕️ and it really calms me down and allow me to enjoy the effects of caffeine, the 5-HTP and Ashwagandha are different, and it takes some experimenting with for controlling my grumpyness (5-HTP) and to time the time taken to reach peak focus (Ashwagandha) and then the crash that follows, which is beneficial as when timed properly it can coincide with your siesta...
Sweet - thanks for sharing your experience, Rui!
write more about your timing please
@szymonbaranowski8184 in terms of L-theanine I take it after dinner 🍽 and usually go fairly early to bed, and either listen to a podcast and stay away from phone and/or light. So L-theanine helps me optimize my sleep 😴 I have started taking some Glycine also instead of L-theanine and it works fairly well for me, super fast acting, but I still use L-Theanine as I feel a sleep better. The 5-HTP does not seem to work for me for sleep as it keeps me awake, I found 5-HTP really useful when I feel like I lack motivation and have the blues for more than 2 days, I take the 5 HTP in the morning, and I tend to improve my mood some 22 to 24 hours after taking the 5-HTP. The Ashwagandha, I find it very useful when I now I am exposed to a lot of stress (work related) and tend to take it during the days I do not lift weights...I get the crazy focus about 2-3 hours after taking it, and it does improve my sleep as I tend to be more calm by the end of the day...
Did u had bad insomnia please help I’m suffering
@user-eg6xm2xy4x Hello, yes, I have had issues falling asleep for several years, and L-theanine did help me a lot getting me average 8 hours of sleep a day. I have found that L-theanine works really well and improve my sleep quality (I feel this regardless of the metrics in my watch), for a while I did not have access to L-theanine but had access to Glycine, and Glycine also helped me falling asleep. If you have access to supplements, do try different things, perhaps if you wake up early, watch the sunrise and sunset with your partner or while taking your dog for a walk. Really wish you the best in finding a good routine and habits that allow you to fall asleep and sleep well.
The first night it hit me like a shot of whiskey as I laid in bed. That was one pill. I don’t drink anything, except water or tea, actually. I have had a whiskey before, though, and the effect was similar.
The second night there was no such effect. I still take one pill as I’m going to bed. It helps with the depth of sleep, I think.
Glad I saw this. My sleep quality all year has been horrible.
Thanks Nick. I've been experimenting with this Amino Acid for the last 6 months and I found 440mg to be the most effective dosage for me. It isn't the "magic bullet" that it's portrayed to be, though, I still have some bad nights.
Have you tried combining it? 5htp?
H Dr Nick, I take magnesium glycinate complex for anxiety and as a sleep aid. Together with daily moderate exercise, it has helped.
Same here
Magnesium glycinate made me manic and gave me insomnia
Which one do you take how many mg
I started with the Huberman stack (Mag threonate, Theanine, Apigenin). The Theanine made me have have vivid dreams, didn’t feel like I was getting quality sleep. After lots of research, my current pre-bedtime stack is: inositol, NAC, Glycine, Magnesium Taurate, Apigenin, low dose Melatonin (Herbatonin and Tart Cherry from LE). So far this combo is working well, I’m able to get back to sleep easier if I wake up. EDIT: a months in on my modified stack, I am consistently getting 7-8 hours sleep and fall asleep without drama. Dropped the Cherry extract and increased melatonin to 0.6 mg. Also added Milk Thistle.
Idk if you experienced this but it makes me very impulsive and sometimes tired
@@Alfred-ky1ch Haven't experienced that with the current bedtime routine.
It would be cool to see what you can dig up on this and if it's even safe "Suntheanine is an enhanced form of L-theanine that is about 10 times more potent. It is considered the purest form of L-theanine on the market today."
Look up Alpha Wave Theanine
Sounds like marketing spin.
@@speakatron5634 most things people pop like pills are 💚
@@speakatron5634no suntheanine is from legitimate research in Japan
"L-Theanine is the basic form which is derived from green tea leaves. On the other hand, Suntheanine® is a patented pure L-isomer form which is equivalent to a concentrated form of L-Theanine."
if you can't appreciate what an isomer is yeah its just marketing...
@@georgeelgin3903 🤣 Sir, L-Theanine IS the L isomer form of Theanine. Hence the "L" at the beginning.
Theanine occurs in two forms: L-Theanine and D-Theanine. The L isomer form is the one most common in nature.
So, respectfully, your comment makes it sound like you don't know what isomers are.
My experience was I fell asleep faster, but I started waking up about 5 hours into sleep, and not falling back. This symptom went away when I stopped taking L-Theanine.
I would have tried a time-release version, but there is none on the market.
Same with me
Thank you so much for this video! I'm going to put L-Theanine on my to-try list.
Also, by "best practices" for sleep, I hope you don't mean "Sleep Hygiene." It's actually so ineffective at treating sleep disorders that it's used as a placebo in sleep studies. It certainly hasn't worked for me -- just makes me anxious because my entire life revolves around the sleep I'm not getting and makes me resentful because I basically can't have any fun or live my life after 7 pm. *Dejected sob.* And yet, it's still pushed by doctors. If you tell them it doesn't work, they just prescribe more of it. *Further dejected sob.*
imagine being a Korean... you wouldn't worry about lacking of fun time, you would be too busy to even notice lack of sleep 😂
there is a podcast with steven on diary of a ceo with a sleep expert. she has some interesting thoughts
Andrew Huberman says that people who have nightmares and night terrors shouldn’t take theanine.
I use magnesium glycinate (adhd autism) best help falling asleep for myself and also relaxes muscles, seventy percent adhd'rs are low per stress. Also use l-theanine as it de stresses an amino precursor that l-tyrosine needs doing to create my best friend Dopamine. Anyway those two give me great sleep. And recent science proves caffiene actually boosts ltheanine so i just drink black tea..green isnt way more if it and my autism makes fir food sensitive, green is icky like vegetables as kid..lol.🙃
hi, do you take tyeanine an turosine togheter in the moorning? or theanine in the night? regards
@matiasvargas4779 Myself I drink one or two cups of black tea british style cream and sugar in evening. Tea is the direct source of l theanine the caffeine gives it a boost. Doesn't matter when. In the u.k. everyone drinks tea all day long.I can't contribute to how it may help sleep. I use it to destress a precursor amino to l tyrosine. L tyrosine DOES NOT ACT AS A SLEEP AID. IT CREATES Dopamine so would be converse to aid sleep. If you are using for adhd i will share hoelw i corrected adhd bads. L tyrosine on it's own I doubt has a huge effect, every one is different. I take 750mg in a.m. but could just as well use anytime. l tyrosine can contradict heavily with alcohol, spike blood pressure so I read. I don't drink. I was sooooo elated all my adhd bads disappeared in one day when adder l Tyrosine. I kept taking daily and elwas a bad. Since use occasionally and protein powder instead.For myself I am sure it worked stunningly as I already take mct oil (BEST FAT WE CAN GIVE BRAIN BODY) AND 2100MG QUALITY OMEGA 3. I believe as brain is fats and food industry or ourselves depleted fats from diet, we need those for amino acids and just overall healthy brain function. I take Lithium Orotate 5mg. Zinc,magnesium glysenate,taurine, b1,b6,b12,D. All the recommended supplements for adhd. So I already was creating a healthy needed chain and the tyrosine I guess had what it needed to just kick the door in. I screwed up and took that daily for OMG 9 months and overloaded Dopamine . 2 maybe 3 months is safe but maybe do not need it everyday if do get total change. Just use common sense. Also I knew from data on teens back in like 2016 that switching to organic non chemical diet and no food dyes made huge difference. Makes sense as adhd autistics are high sensitivity. No more fast foods for me and has of course benefited. I never used amphetamines..stunned that is what most dr hand out. Plus upping my omega 3 lowered to BP to normal naturally. All the chatter about eat this eat that may work for someone. Not me my autism creates I am super picky and I don't eat alot, forget to even. Remember my adhd had same effect. STRESS plays in heavily. IF adhd autistic gonna be stressed. I look back on decades of my life when all was good I had zero adhd craps and foods were not polluted. Well good luck..maybe tyrosine alone works for others, doubt that as people would talk..
You convinced me to buy. Thainine so I can sleep better. Thank-you.
I'm taking l-Theanine 200 MG
Magnesium l- threonate 144mg
And apigenin for 50 MG
I noticed I sleep better and longer throughout the night and also gives me these very cool and trippy dreams which I enjoy but I find myself not wanting to wake up and forcing myself back to sleep. I feel less alert, lazy and irritable throughout the day. Could any of these give me those side effects or is it from me not waking up and forcing myself to sleep more? Would appreciate a reply thank you
Are you not getting sun light for 15 mins then drinking coffee an hour after you wake up, just like Dr. Huberman said to do?
It has the same effect on me
That's weird and kind of makes me think it could be more of the apigenin causing the unwanted side effects. For months I've been taking a combination of 800mg l-theanine and 2000mg magtein threonate every night for sleep and slept soundly and woken up with no problems. Been able to go straight to work afterwards.
I have ADHD and anxiety. I take ritalin extended release with L-theanine 220mg. The L-Theanine reduces the jitters I usually get from Ritalin.
I really enjoy your videos.❤
stop lying
I have taken 200 mg of L-theanin along with 50 mg of epigenin for almost a year and it does not work for me.
I’ve read that L-Theanine should be paired with a B vitamin. Is that true or can it be taken alone?
which b vitamins? where did you hear that?
I take b1 at night
When I take biotin around 3pm a day, at night, I sleep better. It's supposed to give nerve support, so it says.
I take 400mg time released l-theanine and it does help 👍
What brand please?
@@mrsmc2612 life extension
L-theanine XR
200mg hasn’t been doing much for me, trying 400-500 mg tonight before bed
And ? Any updates
this does not work, passiflora does not work, Ashwagandha does not work, 5-HTP does not work. nothing works for me.
Dear doctor Nick thank you for this episode I've been taking benzo for many years and it helps me very much for a good sleep the question is whether should I replace it by Ltheonin is it really more natural than gaba
Good Lord do not stop a benzo without a proper taper. And if you've been on for any extended time it will take time to come off it. I speak from experience. I just recently came completely off of Klonopin that I took( 4 mgs) for 12 years and it took my close to 4 years to taper off . AFTER you've stopped the benzo your brain will need to heal. Insomnia is the curse that goes along with that. But better that than the dementia they cause...Valerian Root has helped me the past few months but not so much anymore..now I'm trying other things. Are you in the Benzo Buddies Group? They can help you taper safely and walk you through the " ordeal" because it's not fun.
@christyconatser2680 HI my friend may I ask if you found anything else that helps with sleep?
@@TeslaEmperor I take 400 mgs L theanine and listen to Binaural Beats ! Have you tried listening to them? It works for me!
I quit Xanax cold turkey after taking it for 20 years for sleep. I sat on my LR sofa and didn’t leave my house for a year. Benzos are tough.
Great Vid, Will Definitely Try On A Sleepless Night, Happy Day Nic :) Thanks
Great, Reed!
I'm going to try it. Fingers crossed.
I have no problem falling asleep but when I wake up to go pee between 1-2am sometimes getting back to sleep is the challenge.
I have found 20mg of melatonin at 9pm.
1am wake up 20mg melatonin, 100mg theanine and a quick hoot of thc has been working wonderfully.
6 hours sleep feels like I got a full 8 hours sleep and a deep sleep at that.
Where do you get these images of the molecules and mechanisms that you use in the videos, I think it's incredible. Is it an image library?
I have been taking 450mg before bed since your last video with no noticeable effects and actually the first two nights I had terrible sleep, like 4 and 2 hours at most, but I don't know if it was related to the L-Theanine.
I will reduce the dose to 225mg in case I have been overdosing.
Interesting. I can't imagine a situation where taking 450mg would cause issues, so I'm skeptical even dropping it to 200mg will help. That said, the effects are mild, overall, so its not like taking a supplement like L-theanine solves sleeplessness entirely, it just tilts the table toward sleep; but, as I mentioned last video, best sleep practices are still required, and then L-theanine will add additional benefit.
Keep tracking it, though - I'd be interested if things improve once you've standardized things for yourself (going to bed at a decent hour, sleeping in a cold room, not eating a heavy meal right before bed, not looking at a screen 30 minutes before bed, etc.).
@@Physionic I have an important test next need and it is getting colder in Canada. It should be easier to get better sleep after that :)
I've taken 200mg twice before bed and have had terrible sleep, like 4 and 2 hours at most. I don't know if it was related to the L-Theanine, but I'll try one more time...
@@combiner008 lol, did you copy-pasted a part of my comment? It seems whe had the same experience. For me it stopped after the third dose, but still no sleep improvement.
Very odd - maybe something I can look into. I haven't run across any of those reports, but the literature is pretty sparse still, so it could have been missed.
Just bought some, thank you! 🙏🏻
Can I use this in combination with other herbal sleep supplements like lemon balm, valerian, melatonin, magnesium etc?
Which brand of L-theanine should we buy? He doesn't specify one
@Garghamellal get the suntheanine I use sports research
Thank you so much 🙏🏽
My pleasure, as always, Irving.
Can it be taken indefinitely or should there be breaks from it to prevent tolerance?
why in my second day of taking 200 mg. /day I feel bad waking up? can I take 300 mg. per day
Wouldn't increasing delta waves be bad for deep sleep?
I hope you will see this and reply: I'm about to pick some up right now, but what would you suggest as a dosage for anxiety/hyperactive brain? 50-100mg? I want to give theanine a shot again for sleep, but also for daily life. Thanks, Nick.
Do you know how many messages he gets? He can’t reply to all of them.
If it changes the levels of dopamine and serotonin, are they increasing or decreasing?
Good question, Jason. The researchers only had one sentence on the matter and didn't mention it. I may have to look into it.
@@Physionic it blocks the dopamine and serotine received from cigarettes so you stop craving to smoke
@@Physionic Any effects on increasing heart rate with this supplement?
how many mg of L-theanine if i pair it with 50mg of apigenin??
It will increase the levels of dopamine and serotonin. The dopamine will make you alert and more focused. The serotonin is the happiness neurotransmitter. It'll give you a sense of peace and tranquility.
Would there be any difference in effectiveness of L-theanine if one has ADHD? I will try this supplement as I sleep but often wake up around 3:30 am. Thank you.
Great and interesting interpretation of studies for the non-scientific public. Thank you and keep goin' 🫡
Is there no way to take L-theanine to sleep besides pills?
And what about the efficacy of nutmeg as a sleep inducer?
I am going through benzo withdrawals. Have been supplementing with l theanine.
I hope it's helping, Ruchi.
@@Physionic L theanine helps to some extent. My main set back is insomnia and it's been 7.5 months; none of the medicines work. It's awful.
That’s rough. I imagine time, in total, will be the answer. Good luck with everything.
I’ve been trying to find a substitute to shut my brain off at night after tapering Xanax. So far nothing is working and I am lucky if I sleep an hour a night.
@@domnfg its tough! The Gaba receptors are so deregulated that nothing works.
Hello Doctor..I suffer from anxiety and tension when I face a problem. My body trembles, my heartbeat increases, and I feel difficult to speak. ..Do you recommend supplement to treat my condition..Please help my age 40 years
🌙 This stuff causes bad dreams ... 😕
I've heard that a few times - I'm curious why.
@Physionic - That was my experience when I used it. Others I know say the same.
Interesting, I'm going to up my dose then. I love "bad" dreams. You know those are the least bad/scary if you can remember them. Maybe you're just remembering dreams that you would've otherwise forgot if not more relaxed about them?
Got really bad dreams
It gives me good dreams. 😅
Which brand is the one depicted in the video? Which brand should we buy?
I hate when recommended dosages are not correlated to body weight. I weigh 220lbs so I would assume 500Mg would be ok for me - but it would sure be nice to know that is accurate!!!
I take this and I immediately fall asleep
Good
Are you gonna do a video on Megenisum L- Threonate too 😊?
In time, Juliat. One at a time - I'm a one man operation. :)
@@Physionic 😊👍🙏
Glycine, L theanine, and GABA can work together for better sleep?
How about the tart cherry juice?, im getting everything I can to help me sleep, also take apigenin
@@saggitarius8939 no don't think so, I think glycine and berberine have helped me the most, and maybe apigenen
I take this with good results. It is a precursor to Melatonin but I get better results with this. I t also is good for arthritis.
How about magnesium taurate?
Hey I've watched every one of your videos w my endocrinologist/ cardiologist at univ of Maryland med center can he contact you? And how?
I'm currently on 600mg of L theanine to get to Rest Catatonic state
L Theanine right before bed makes my brain wired.
Are you sure your supplement doesn't also contain caffeine? They're often paired together.
@@SomeTwatt positive. Sometimes Theanine is a good addition when I sleep, and sometimes it causes to think more, and thinking can keep me up.
How can I get more deep sleep?
Wtf i took ltheanine last night for sleep and i better did not take it . I could not fall in sleep ,really wierd stuff ,also it fucks up ur memory i noticed
Take it in the middle of the day
I also had trouble sleeping .and lots of energy the next day.did not sleep from 11pm to 5am.
l-theanine gives me weird vivid dreams if I take it before bed
You sure it doesn't also contain Caffeine?
First time I bought pure theanine, I could feel it working on me and even better when combined with ashw&reishi but after getting another supply of theanine and reishi, I feel zero calm and sleep effect, it's so weird and frustrating at the same time... buuh...
taking 400-500mg theanine every night
Don't take it when I go to bed, but when I wake up in the middle of the night. I get back to sleep faster.
When I took it when I went to bed, it didn't do much.
200mg is nothing i need like 1000mg
Other dude said about Inositol, which one is better? Pls advise dude..
try and error, people are different
Great information, you could explain how yohimbine does for fat loss, have few videos about this topic.
I take 500mg L-Theanine, but still cant sleep well
It didn't work for me 😭
Tell me about your experience.
@@Physionic Insomnia and unrefreshing sleep have been a part of my life for over 6 years now and I'm pretty sure I've tried every sleep supplement going, although I ere on the side of caution with regards to chemicals that the body is supposed to produce on its own. For example I have avoided melatonin because I heard that taking it can potentially decrease the body's own production and lead to dependency.
After hearing some good things about l-theanine I decided to give it a try. I was taking 200 to 400 mg a day for over 6 months, but sadly did not notice a difference with my sleep. Early this year I was diagnosed with me/CFS which could explain my sleep problems. Unrefreshing sleep is part of the disease but nobody really knows why. So far no sleep supplement or herbal remedy I've tried (and I've tried all the well known ones) has made any measurable difference, however I have had moderate (if somewhat varying) success with cold therapy and balancing my electrolytes and making sure I get adequate sodium, magnesium and calcium, and of course keeping stress to a minimum.
At the end of the day, I don't really want to have to depend on any supplement to fall asleep, it doesn't solve the problem of why my sleep is broken to start with. Sleep is foundational to health like roots are to a tree. You can have diet and exercise on point but if sleep is off then everything else falls down.
Taking melatonin does reduce the body's production, but it's a temporary effect.
I totally get not wanting to be dependent on a supplement. My dad suffers from difficulty sleeping, as well. He's been battling trying to get off particular supplements and trying to improve his sleep without. It's a tough battle. I'm not surprised theanine didn't help, considering the situation. You know, maybe a year ago I had planned an entire series (6 videos or so) going in depth on sleep science and how to improve one's sleep. Maybe I'll dust it off and create some version of it. I'm sorry to hear you're having a tough time with sleep - it certainly is something that would strongly effect me, even wen I get a normal amount of sleep.
@@Physionic Thank you, I'll be sure to listen to that. Since I no longer take it for granted, sleep has become something of a fascination to me! I'm open to trying things that could help, but of course I have to weigh up the risks, difficult when my knowledge and understanding is pretty much limited to TH-cam. I became very frustrating because I tried all the conventional advice and nothing worked. One thing I learned recently is that sleep is energetically demanding, which is the opposite of what I've always believed. Sufferers of cfs have trouble with energy production, possibly at the mitochondrial level, so it's highly possible that I simply don't have enough energy to get into deep restorative sleep. I certainly notice the more fatigued I am, the worse my sleep. I've been learning about circadian rhythms and following a routine of getting outside as much as possible. Seems to have helped and I'm pleased to report my sleep has improved of late. I say that with trepidation because it goes back to being bad again from time to time... seemingly for no apparent reason.
PS. I feel your pain. Both my parents are having issues with sleep. My Grandma too. I actually bought them all blue blockers for their birthdays to try to help 😂
@@Physionic please make that series, I've been dealing with insomnia for over a decade 😢
Feels like a benzo to me. Makes me a zombi
400 mg is good for me.