For a long time now, I’ve been waking up around 3-4 am for no apparent reason and not being able to fall back asleep. While this has been extremely exhausting and frustrating, I did come across something fascinating whilst trying to find a solution.
I came across a topic around L-theanine and how it can support better sleep, and I thought I would share that in case anyone is struggling with a similar problem.
To understand it a bit better, let’s dive into our brains for a moment. It helps to know that the brain is constantly balancing excitability and inhibition. One of the main excitatory neurotransmitters is glutamate, and many mood-related challenges like anxiety or depression are linked to imbalances in this system. You often see either too much excitability or poor regulation of it.
That’s why many conventional approaches focus on neurotransmitters like serotonin or dopamine.
L-theanine works slightly differently.
It’s not a sedative. It doesn’t make you drowsy or “knock you out”. Instead, it helps the body shift into a more relaxed, calm state by modulating brain activity. So if you are increasing your L-theanine levels during the day, it helps you sleep later on.
So rather than “knocking you out,” it helps you feel calmer throughout the day, which can make it easier to sleep at night.
L-theanine is not produced by the body, which means we do need to get it from outside sources, such as our diet or supplements. But it’s also not an essential amino acid. That means we don’t need it to survive, that’s one of the reasons why it’s not being widely talked about, but we definitely can benefit from it when we consume it.
So where do you get it?
It’s found in several sources, but the highest natural amounts, to my surprise, are found in green tea. Matcha to be specific, is considered the best source.
Matcha can contain up to five times higher levels of L-theanine compared to regular green tea. This is largely because matcha is grown in the shade, which slows down photosynthesis and helps preserve L-theanine and other amino acids in the leaves.
Good to note that matcha does contain caffeine, but it generally will be much less than average coffee. A cup of matcha contains around 40–70 mg of caffeine, while coffee typically ranges from 80–140 mg per cup, so almost double the size.
L-theanine also has antioxidant and neuroprotective properties, meaning it may help reduce oxidative stress and support overall brain health. And Some studies suggest it may also help with focus and attention, including in individuals with ADHD symptoms. More broadly, it supports a calmer mental state and may help reduce stress-related symptoms, which then lead to disrupted sleep.
What’s especially powerful is the combination of L-theanine and caffeine, and green tea is great for that, as it has the two already combined.
Together, they can improve focus, attention, and alertness without the jittery feeling that often comes from caffeine alone. That’s one of the reasons matcha feels so different from coffee. You get steady energy along with a calm, focused state, so if you need to increase your focus during demanding, focus-requiring tasks, it’s great to use for that!
You can also take L-theanine as a supplement, but it can be quite expensive as it’s quite a difficult process to extract it. So if you absolutely cannot stand matcha, that is a solution, but if you enjoy matcha or even regular green tea, it’s a simple and natural way to include it in your routine. Just 1 - 2 cups a day is enough to make a difference!
And there is great news. If you’re not sure how to use matcha beyond a drink, I found some really simple and delicious matcha recipes inside Bloom. It’s an easy way to start adding L-theanine into your routine without overthinking it, whilst having delicious and healthy gluten-free desserts!
As for me, after struggling with waking up in the middle of the night almost every night for at least a year, I’ve started incorporating matcha into my day more intentionally. In fact, as I’m writing this, I’m about to go make one.
I’m really curious to see how this continues to affect my sleep.
I hope you found this helpful, and I’d love to hear if you’ve tried matcha or L-theanine, or what your experience has been.
Just a quick note: this is based on my own research and experience and is meant for informational purposes only. It’s not medical advice, and if you’re dealing with ongoing sleep issues or health concerns, it’s always a good idea to speak with a qualified healthcare professional.
Happy baking!
Veronika
Come April I make a 2 Quart pitcher of Matcha with 3 bags (from Costco). Important tip: Let the water boil but wait 5 minutes to steep and then add cold water. I keep it in the fridge after it cools to room temp. Sometimes I slice some lemons or cucumber into it.
I’ve been on a matcha kick lately and I’ve been waking up mid sleep for years but lately I’ve been sleeping through the night. I hadn’t realized it until reading your substack but the timing definitely aligns with the time I started to drink matcha. And I’ve definitely had better sleep this past week which is exactly how long I’ve been making my own matcha at home so I can have it daily. Thank you for sharing!