L-Theanine vs Melatonin

for sleep

Stronger evidence: Melatonin

Stronger effect: Melatonin

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

For sleep, Melatonin has the stronger evidence grade.

grade C low certainty

may improve subjective sleep quality via relaxation rather than sedation

200 mg before bed, adults

grade B moderate certainty

reduces time to fall asleep; best for circadian timing

0.5–3 mg

sources: PMID:42180808 · PMID:00000006