L-Theanine vs. Melatonin
Characteristics
L-theanine
Melatonin
Effects on sleep
Supports calm, relaxed sleep.
May increase total sleep time and decrease the time it takes to fall asleep.
Increase in sleep time
About a 22-minute increase in average sleep time.
About a 50-minute increase in average sleep time.
Daytime drowsiness
Does not induce daytime drowsiness and may be taken at any time of the day.
Induces daytime drowsiness.
Supporting evidence
Less widely researched on its effect on sleep.
One of the most widely researched supplements for sleep.
L-theanine is a natural compound found in tea leaves (Camelia sinesis). This includes green, white, black, and oolong teas.
People who take L-theanine have been reported to fall asleep slightly faster and have better overall sleep quality than those who do not.
However, L-theanine is not a conventional sedative. Rather, it supports sleep by promoting relaxation and reducing anxiety.
Research suggests that L-theanine affects sleep by increasing the levels of neurotransmitters that slow brain activity, such as Gamma-aminobutyric acid (GABA) and other brain-calming compounds like serotonin and dopamine.
Also, L-theanine may enhance sleep quality and increase alpha waves in the brain, which is reported 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 a healthy sleep pattern. Melatonin levels often rise as it gets dark, making you feel sleepy.
Melatonin supplements enhance sleep quality by mimicking the body’s natural melatonin.
Studies suggest that melatonin improved sleep quality in adults with respiratory disease and sleep disorders. A 2024 study found that melatonin can significantly enhance sleep quality within one 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 may fall asleep seven to 30 minutes faster than those who don’t.
The typical dose of melatonin used to improve sleep quality is between 0.1 milligrams and 10 milligrams. However, most people take 2-3 milligrams up to two hours before bedtime.
Melatonin and L-theanine may both help improve sleep quality, but they are not without risks. For example, recent research has suggested that long-term use of melatonin may be associated with increased risks of heart failure.
As a result, these supplements should not replace good sleep hygiene or be used long-term without first talking to your healthcare provider.
If you have persistent difficulty falling or staying asleep, talk to a healthcare provider to help rule out underlying causes of insomnia and determine the safest approach to treatment.
