L-Theanine
L-Theanine is an amino acid from tea that promotes calm alertness. It’s part of Huberman’s sleep cocktail but can also be used for focus.
How It Works
- Increases alpha brain waves (8-12 Hz)
- Modulates GABA and glutamate
- Crosses blood-brain barrier within 30 minutes
- Creates “calm alertness” without sedation
Huberman’s Protocols
For sleep:
- 100-400mg, 30-60 min before bed
- Combined with magnesium and apigenin
For focus:
- 100-200mg with caffeine
- Smooths out caffeine jitters
- Popular “smart coffee” stack
Benefits
| Use Case | Effect |
|---|---|
| Sleep | Reduces time to fall asleep |
| Anxiety | Calms without sedating |
| Focus | Pairs well with caffeine |
| Stress | Takes the edge off |
Important Caveat
Some people get vivid dreams or nightmares on theanine.
If this happens:
- Reduce dose
- Or eliminate from sleep stack
- Magnesium alone may be sufficient
Dosing
| Purpose | Dose |
|---|---|
| Sleep | 100-400mg |
| With caffeine | 100-200mg |
| Anxiety | 200-400mg |
Start lower, increase if needed.
Safety
- Very safe
- No known serious side effects
- Not habit-forming
- Can cause drowsiness (feature, not bug, at night)
Natural Sources
Found in tea, especially:
- Green tea (~25mg per cup)
- Black tea (~20mg per cup)
Supplements provide much higher doses than tea.