{"id":148,"date":"2026-07-27T22:32:44","date_gmt":"2026-07-27T22:32:44","guid":{"rendered":"https:\/\/www.dmmedicine.com\/l-theanine-ve-glisin-uyku\/"},"modified":"2026-07-27T22:32:44","modified_gmt":"2026-07-27T22:32:44","slug":"l-theanine-ve-glisin-uyku","status":"publish","type":"post","link":"https:\/\/www.dmmedicine.com\/en\/l-theanine-ve-glisin-uyku\/","title":{"rendered":"L-Theanine ve Glisin: Uyku \u0130\u00e7in Hangisi Daha Uygun?"},"content":{"rendered":"<style>\n.dmblog{max-width:900px;margin:auto;color:#243b53;font-size:1.05rem;line-height:1.78}\n.dmblog h2{color:#087e8b;font-size:1.6rem;line-height:1.2;margin-top:1.8em}\n.dmblog h3{color:#102a43;margin:.2em 0}\n.dmblog .tag{color:#087e8b;font-weight:800;letter-spacing:.06em;text-transform:uppercase;font-size:.85rem}\n.dmblog .by{color:#627d98;font-size:.95rem;margin:.2em 0 1.4em}\n.dmblog .intro{font-size:1.08em;background:#fbf8f0;border-left:6px solid #e9823a;padding:20px 24px;border-radius:14px}\n.dmblog .intro p:last-child{margin-bottom:0}\n.dmblog .toc{background:#ddf4ef;padding:18px 22px;border-radius:14px;margin:22px 0}\n.dmblog .toc strong{display:block;color:#102a43;margin-bottom:6px}\n.dmblog .toc a{display:block;padding:3px 0;color:#087e8b;text-decoration:none}\n.dmblog .faq{padding:14px 0;border-top:1px solid #d9e2ec}\n.dmblog .note{background:#fff4e8;border:1px solid #f0c59e;padding:18px 22px;border-radius:14px;margin-top:30px}\n.dmblog .related{background:#f5f7f6;border-radius:14px;padding:18px 22px;margin-top:28px}\n.dmblog .related strong{display:block;color:#102a43;margin-bottom:8px}\n.dmblog .related a{color:#087e8b}\n.dmblog .cta{display:inline-block;margin-top:8px;background:#087e8b;color:#fff;padding:9px 18px;border-radius:10px;text-decoration:none;font-weight:700}\n.dmblog .sources{font-size:.9em;overflow-wrap:anywhere}\n<\/style>\n<div class=\"dmblog\">\n<p class=\"by\">DM MEDICINE \u0130\u00c7ER\u0130K EK\u0130B\u0130 \u2022 Son g\u00fcncelleme: 27 Temmuz 2026<\/p>\n<div class=\"intro\">\n<p>Uyku \u00fcr\u00fcnlerini incelerken L-theanine ve glisin isimlerini s\u0131k g\u00f6r\u00fcr\u00fcz. \u0130kisi de aminoasitlerle ili\u015fkili olsa da ayn\u0131 \u015fekilde \u00e7al\u0131\u015fmaz. Biri daha \u00e7ok zihinsel sakinlik, di\u011feri ise uykuya ge\u00e7i\u015f ve gece boyunca dinlenme taraf\u0131nda \u00f6ne \u00e7\u0131kar.<\/p>\n<p>Hangisinin daha iyi oldu\u011fu, sizin uyku probleminizin nas\u0131l ba\u015flad\u0131\u011f\u0131na ba\u011fl\u0131d\u0131r. \u201cZihnim susmuyor\u201d diyorsan\u0131z L-theanine; \u201cuyuyorum ama dinlenemiyorum\u201d diyorsan\u0131z glisin daha ilgi \u00e7ekici olabilir.<\/p>\n<\/div>\n<nav class=\"toc\"><strong>Bu yaz\u0131da neler konu\u015faca\u011f\u0131z?<\/strong><a href=\"#l-theanine-nas\u0131l-hissettirir\">1. L-theanine nas\u0131l hissettirir?<\/a><a href=\"#glisin-uykuya-nas\u0131l-destek-olur\">2. Glisin uykuya nas\u0131l destek olur?<\/a><a href=\"#hangisini-se\u00e7melisiniz\">3. Hangisini se\u00e7melisiniz?<\/a><a href=\"#birlikte-kullan\u0131labilir-mi\">4. Birlikte kullan\u0131labilir mi?<\/a><a href=\"#kullan\u0131rken-nelere-dikkat-edilmeli\">5. Kullan\u0131rken nelere dikkat edilmeli?<\/a><\/nav>\n<section>\n<h2 id=\"l-theanine-nas\u0131l-hissettirir\">L-theanine nas\u0131l hissettirir?<\/h2>\n<p>L-theanine \u00e7ay yapraklar\u0131nda bulunan do\u011fal bir bile\u015fendir. Bir\u00e7ok kullan\u0131c\u0131 onu a\u011f\u0131r bir uyku getirici olarak de\u011fil, zihnin sesini biraz k\u0131smaya yard\u0131mc\u0131 olan bir destek olarak tan\u0131mlar. G\u00fcn i\u00e7inde sakin odak i\u00e7in kullan\u0131labildi\u011fi gibi ak\u015fam rahatlama amac\u0131yla da tercih edilir.<\/p>\n<p>\u00d6zellikle yata\u011fa girince yap\u0131lacak i\u015fleri d\u00fc\u015f\u00fcnmeye devam eden, stresli g\u00fcnlerden sonra gev\u015femekte zorlanan ki\u015filerde anlaml\u0131 olabilir. Baz\u0131 \u00fcr\u00fcnlerde magnezyum veya melatoninle bir arada bulunur.<\/p>\n<\/section>\n<section>\n<h2 id=\"glisin-uykuya-nas\u0131l-destek-olur\">Glisin uykuya nas\u0131l destek olur?<\/h2>\n<p>Glisin v\u00fccudumuzda do\u011fal olarak bulunan bir aminoasittir. Sinir sisteminde sakinle\u015ftirici mesajlar\u0131n iletilmesine ve gece v\u00fccut \u0131s\u0131s\u0131n\u0131n uykuya uygun bi\u00e7imde d\u00fc\u015fmesine katk\u0131 sa\u011flayabilir. Bu nedenle uykuya dalma ve ertesi g\u00fcn daha din\u00e7 hissetme \u00fczerine ara\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r.<\/p>\n<p>Toz formu hafif tatl\u0131d\u0131r ve suya kar\u0131\u015ft\u0131r\u0131labilir. \u00c7al\u0131\u015fmalarda s\u0131k kullan\u0131lan miktar yakla\u015f\u0131k 3 gramd\u0131r. Fakat ilk kez kullan\u0131rken daha d\u00fc\u015f\u00fck ba\u015flay\u0131p mide tolerans\u0131n\u0131 g\u00f6rmek m\u00fcmk\u00fcnd\u00fcr.<\/p>\n<\/section>\n<section>\n<h2 id=\"hangisini-se\u00e7melisiniz\">Hangisini se\u00e7melisiniz?<\/h2>\n<p>Sorununuz ak\u015fam kayg\u0131s\u0131, yo\u011fun d\u00fc\u015f\u00fcnce veya kafein sonras\u0131 gerginlikse L-theanine daha hedefli bir se\u00e7im olabilir. Uyku kalitesi, gece dinlenme ve sabah yorgunlu\u011fu taraf\u0131nda ise glisin d\u00fc\u015f\u00fcn\u00fclebilir.<\/p>\n<p>Bu ayr\u0131m kesin bir kural de\u011fildir. Baz\u0131 ki\u015filer L-theanine ile \u00e7ok iyi rahatlar, baz\u0131lar\u0131 hi\u00e7bir fark hissetmez. Glisin de herkeste ayn\u0131 sonucu vermez. Takviyelerde ki\u015fisel deneme, do\u011fru beklenti ve d\u00fczenli uyku al\u0131\u015fkanl\u0131\u011f\u0131 \u00f6nemlidir.<\/p>\n<\/section>\n<section>\n<h2 id=\"birlikte-kullan\u0131labilir-mi\">Birlikte kullan\u0131labilir mi?<\/h2>\n<p>L-theanine ve glisin farkl\u0131 mekanizmalara sahip oldu\u011fu i\u00e7in ayn\u0131 programda kullan\u0131labilir. Magnezyum bisglisinat da eklenebilir; ancak b\u00fct\u00fcn \u00fcr\u00fcnleri ilk geceden \u00fcst \u00fcste koymak gerekmez. Bir hafta tek \u00fcr\u00fcn, ard\u0131ndan gerekirse ikinci \u00fcr\u00fcn\u00fc eklemek daha anla\u015f\u0131l\u0131r sonu\u00e7 verir.<\/p>\n<p>Melatonin de kullan\u0131lacaksa d\u00fc\u015f\u00fck doz ve do\u011fru saat \u00f6nemlidir. Ama\u00e7 \u00e7ok say\u0131da sakinle\u015ftiriciyi y\u0131\u011fmak de\u011fil, uyku probleminin as\u0131l b\u00f6l\u00fcm\u00fcne uygun sade bir rutin kurmakt\u0131r.<\/p>\n<\/section>\n<section>\n<h2 id=\"kullan\u0131rken-nelere-dikkat-edilmeli\">Kullan\u0131rken nelere dikkat edilmeli?<\/h2>\n<p>L-theanine baz\u0131 ki\u015filerde tansiyonu hafif d\u00fc\u015f\u00fcrebilir. Glisin y\u00fcksek miktarda al\u0131nd\u0131\u011f\u0131nda mide rahats\u0131zl\u0131\u011f\u0131 yapabilir. Hamilelik, emzirme, kronik hastal\u0131k ve d\u00fczenli sakinle\u015ftirici veya tansiyon ilac\u0131 kullan\u0131m\u0131nda profesyonel g\u00f6r\u00fc\u015f al\u0131nmal\u0131d\u0131r.<\/p>\n<p>Ayr\u0131ca uyku \u00fcr\u00fcn\u00fcn\u00fcn g\u00fcnd\u00fcz performans\u0131n\u0131z\u0131 bozup bozmad\u0131\u011f\u0131n\u0131 takip edin. Sabah sersemli\u011fi varsa toplam kombinasyon fazla geliyor olabilir. \u0130yi bir uyku deste\u011fi sizi yaln\u0131zca gece uyutmakla kalmamal\u0131, ertesi g\u00fcn\u00fc de daha iyi hale getirmelidir.<\/p>\n<\/section>\n<section>\n<h2>S\u0131k sorulan sorular<\/h2>\n<div class=\"faq\">\n<h3>L-theanine g\u00fcnd\u00fcz al\u0131n\u0131r m\u0131?<\/h3>\n<p>Evet. Sakin odak amac\u0131yla g\u00fcnd\u00fcz de kullan\u0131labilir.<\/p>\n<\/div>\n<div class=\"faq\">\n<h3>Glisin \u015feker midir?<\/h3>\n<p>Tatl\u0131 tad\u0131 vard\u0131r ama sofra \u015fekeri de\u011fildir; bir aminoasittir.<\/p>\n<\/div>\n<div class=\"faq\">\n<h3>Hangisi ba\u011f\u0131ml\u0131l\u0131k yapar?<\/h3>\n<p>Klasik ba\u011f\u0131ml\u0131l\u0131k profilleri yoktur.<\/p>\n<\/div>\n<\/section>\n<aside class=\"toc\"><strong>Size uygun deste\u011fi se\u00e7mek ister misiniz?<\/strong> DM Medicine \u00fcr\u00fcn se\u00e7kisinde i\u00e7erik miktar\u0131n\u0131, formunu ve kullan\u0131m amac\u0131n\u0131 kar\u015f\u0131la\u015ft\u0131rarak ihtiyac\u0131n\u0131za uygun se\u00e7enekleri inceleyebilirsiniz. <a class=\"cta\" href=\"\/en\/magaza\/\">Ma\u011fazay\u0131 inceleyin \u2192<\/a><\/aside>\n<aside class=\"note\"><strong>K\u00fc\u00e7\u00fck ama \u00f6nemli bir not:<\/strong> Bu yaz\u0131 genel bilgilendirme amac\u0131yla haz\u0131rlanm\u0131\u015ft\u0131r. Takviye edici g\u0131dalar normal beslenmenin yerine ge\u00e7mez. D\u00fczenli ila\u00e7 kullan\u0131m\u0131, kronik hastal\u0131k, gebelik-emzirme veya ameliyat plan\u0131 varsa kullanmadan \u00f6nce hekiminize ya da eczac\u0131n\u0131za dan\u0131\u015f\u0131n.<\/aside>\n<section class=\"sources\">\n<h2>Kaynaklar ve ileri okuma<\/h2>\n<ol>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=L-theanine+sleep+randomized\" target=\"_blank\" rel=\"noopener noreferrer\">Kaynak 1<\/a><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=glycine+sleep+randomized\" target=\"_blank\" rel=\"noopener noreferrer\">Kaynak 2<\/a><\/li>\n<\/ol>\n<\/section>\n<div class=\"related\"><strong>\u0130lgili yaz\u0131lar<\/strong><\/p>\n<ul>\n<li><a href=\"\/en\/magnezyum-bisglisinat-uyku\/\">Magnezyum Bisglisinat Uykuya Nas\u0131l Destek Olur?<\/a><\/li>\n<li><a href=\"\/en\/melatonin-faydalari-ve-dezavantajlari\/\">Melatonin Kullanman\u0131n Faydalar\u0131 ve Dezavantajlar\u0131<\/a><\/li>\n<li><a href=\"\/en\/odaklanmaya-yardimci-takviyeler\/\">Odaklanmaya Yard\u0131mc\u0131 Takviyeler Nelerdir?<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>L-theanine ve glisin uykuya nas\u0131l destek olur? Etki farklar\u0131, kullan\u0131m miktarlar\u0131, avantajlar\u0131 ve birlikte kullan\u0131m\u0131.<\/p>","protected":false},"author":1,"featured_media":125,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[40],"tags":[],"class_list":["post-148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rehber"],"_links":{"self":[{"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/posts\/148","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/comments?post=148"}],"version-history":[{"count":0,"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/posts\/148\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/media\/125"}],"wp:attachment":[{"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/media?parent=148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/categories?post=148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dmmedicine.com\/en\/wp-json\/wp\/v2\/tags?post=148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}