L-Theanine vs Ashwagandha

for sleep

Stronger evidence: tie

Stronger effect: L-Theanine

Safety: Ashwagandha has the more serious interaction profile (minor vs moderate).

For sleep, the two are evidence-matched; the difference is in effect and safety.

grade C low certainty

may improve subjective sleep quality via relaxation rather than sedation

200 mg before bed, adults

grade C low certainty

small, early-stage effect on sleep

sources: PMID:42180808 · PMID:00000002