Melatonin vs L-Theanine

for sleep

Stronger evidence: Melatonin

Stronger effect: Melatonin

Safety: Melatonin has the more serious interaction profile (uncertain vs minor).

For sleep, Melatonin has the stronger evidence grade.

grade B moderate certainty

reduces time to fall asleep; best for circadian timing

0.5–3 mg

grade C low certainty

may improve subjective sleep quality via relaxation rather than sedation

200 mg before bed, adults

sources: PMID:00000006 · PMID:42180808