L-Theanine vs Valerian
for sleep
Stronger evidence: tie
Stronger effect: tie
Safety: L-Theanine carries a minor interaction; Valerian has none recorded.
For sleep, the two are evidence-matched; the difference is in effect and safety.
L-Theanine
grade C low certainty
may improve subjective sleep quality via relaxation rather than sedation
200 mg before bed, adults
Valerian
grade C low certainty
small, inconsistent improvements in subjective sleep quality; trials are low-quality
300–600 mg, adults with insomnia
sources: PMID:42180808 · PMID:10000001