Which Is Better for Sleep Quality?
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| L-theanine versus melatonin | ||
|---|---|---|
| Features | L-theanine | Melatonin |
| Effects on sleep | Promotes calm and relaxed sleep. | May increase total sleep time and decrease the time it takes to fall asleep. |
| Increased sleep time | An increase of approximately 22 minutes in average sleep duration. | An increase of approximately 50 minutes in average sleep duration. |
| Daytime sleepiness | Does not induce daytime drowsiness and can be taken at any time of the day. | Induces daytime sleepiness. |
| Supporting evidence | Less widely studied on its effect on sleep. | One of the most researched sleep supplements. |
L-theanine is a natural compound found in tea leaves (Sinesian camellia). This includes green, white, black and oolong teas.
It has been reported that people who take L-theanine fall asleep slightly faster and have better overall sleep quality than those who do not take it.
However, L-theanine is not a conventional sedative. On the contrary, it promotes sleep by promoting relaxation and reducing anxiety.
Research suggests that L-theanine affects sleep by increasing levels of neurotransmitters that slow brain activity, such as gamma-aminobutyric acid (GABA) and other brain-calming compounds like serotonin and dopamine.
Additionally, L-theanine may improve sleep quality and increase alpha waves in the brain, which is said to improve relaxation and reduce stress and anxiety.
Most studies often administer 200 milligrams of L-theanine just before bed to improve sleep quality.
Melatonin is a natural hormone produced by the brain that regulates the body’s sleep-wake cycle and promotes healthy sleep. Melatonin levels often increase as it gets dark, making you sleepy.
Melatonin supplements improve sleep quality by mimicking the body’s natural melatonin.
Studies suggest that melatonin improves sleep quality in adults with respiratory diseases and sleep disorders. A 2024 study found that melatonin can significantly improve sleep quality within a week.
Melatonin supplements can also help you fall asleep faster and better synchronize your sleep-wake cycles. Some studies suggest that people who take melatonin can fall asleep seven to 30 minutes faster than those who don’t take it.
The typical dose of melatonin used to improve sleep quality is between 0.1 milligrams and 10 milligrams. However, most people take 2 to 3 milligrams up to two hours before bedtime.
Both melatonin and L-theanine can help improve sleep quality, but they are not without risks. For example, recent research suggests that long-term use of melatonin may be associated with increased risks of heart failure.
Therefore, these supplements should not replace good sleep hygiene or be used long-term without first talking to your healthcare professional.
If you have persistent difficulty falling or staying asleep, talk to a healthcare professional to help rule out underlying causes of insomnia and determine the safest treatment approach.
