l-theanin
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L-Theanine, a supplement discussed by , can enhance the transition to sleep, increase the depth of sleep, and boost the inhibitory neurotransmitter GABA in the brain. It's been shown to have a significant impact on relaxation, minor effects on anxiety, and can reduce stress associated with task completion. The usual suggested dosage is 100 to 200 milligrams about 30 to 60 minutes before sleep. Besides its use in promoting restful sleep, L-Theanine has a mild anxiety-reducing effect and is sometimes included in energy drinks to reduce the jitters from caffeine, allowing for continued consumption without overstimulation 1 2 3.
However, also mentions that it's not recommended for those who tend to have very vivid dreams, night terrors, or sleepwalking to take L-Theanine before sleep. During the daytime, it can be used to offset jitteriness from caffeine. Theanine stimulates the glutamate and glutamine pathway, competing for receptors for excitatory neurotransmitters that govern much of our daily thoughts and actions 4.
Please make sure to consult a healthcare provider to ensure that L-Theanine is safe for you before adding it to your regimen.
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