Can’t sleep? Find out if L-theanine or melatonin is the best option for you.
Reviewed by Dietitian Madeline Peck, RDN, CDN
Key Points
- L-theanine may help reduce stress, making it easier to fall asleep peacefully.
- Melatonin supports your body clock, aiding sleep for night-shift workers or schedule disruptions.
- Supplements work best with healthy sleep habits like consistent routines and a wind-down ritual.
Quality sleep is the unsung hero of both physical and mental health. Clocking adequate shut-eye (about seven to nine hours per night) supports everything from a strong immune system to better memory. However, getting enough quality sleep is easier said than done. As many as one-third of U.S. adults report that they aren’t getting enough rest.
For some, falling asleep is the challenge. If you’re tired of counting sheep, some sleep supplements like L-theanine and melatonin may help. But these supplements do not work the same for everyone. Read on to find out which might be the best fit for you.
How L-Theanine May Improve Sleep
The lights are off and you’re tucked into bed after a long day, but instead of drifting off to sleep, it feels like your mind is speeding up. All of a sudden, you are replaying your day and running through to-do lists rather than sleeping. If that sounds familiar, L-theanine might be helpful.
“L-theanine is a natural compound, found in tea and some mushrooms, that promotes relaxation without making you feel groggy,” says Karman Meyer, RDN, LDN. In addition to food sources, it’s also available in supplement form for stress reduction and sleep. “It can help quiet anxious thoughts, making it easier to manage daytime stress and fall asleep peacefully at night,” she adds.
There are two ways that L-theanine helps put the brakes on your racing mind. “L-theanine increases alpha brain-wave activity, which is associated with a calm, wakeful state. This may help quiet a racing mind and make it easier to drift off to sleep,” explains Smita Patel, D.O., M.S. The second way is by influencing neurotransmitters in the brain like glutamate, dopamine and serotonin. “These effects may help dampen the brain’s stress response and reduce the mental and physiological arousal that often delays sleep,” says Patel.
How Melatonin May Improve Sleep
Your body’s internal clock, or circadian rhythm, regulates your sleep-wake cycle, and hormones like melatonin play an integral role. This rhythm is largely dictated by light and dark, so your brain naturally produces more melatonin as the sun goes down. “It mainly acts as a timing signal that tells the brain and body that nighttime has begun,” says Lynette Gogol, D.O., DipABLM.
As melatonin levels rise, either naturally or with the help of a supplement, melatonin signals your body to reduce alertness, promote drowsiness and lower body temperature. “This can make it easier to feel sleepy and fall asleep. It may be especially helpful [for] jet lag, [for] night-shift workers or when your body clock has shifted later than desired,” Gogol explains.
A supplement isn’t the only way to boost melatonin levels, either. Meyer says it can be worth considering food sources of melatonin as well. “Before opting for a supplement, look to natural food sources of melatonin like tart cherries, walnuts, milk and eggs. Reserve melatonin supplements for temporary disruptions, such as jet lag or shift work,” says Meyer.
L-Theanine vs. Melatonin—Which Is Better for Sleep?
Neither sleep supplement is better than the other. It all depends on why you are having difficulty sleeping. That’s because they aren’t one-size-fits-all supplements, so pick the one that best addresses your specific sleep issues.
“Melatonin is a better-studied option and is often most useful when the body clock is out of sync, such as with jet lag or a sleep schedule that has shifted later than desired. L-theanine may be worth considering when stress or difficulty winding down is the main issue,” says Gogol.
Regardless of which supplement you choose, it can’t fully address the underlying cause of chronic insomnia. “Persistent sleep difficulties should be evaluated to identify contributing factors such as stress, poor sleep habits, obstructive sleep apnea, restless legs syndrome, medications or other medical conditions,” says Patel. If you are interested in using a supplement to aid your sleep, talk to your health care professional to find a safe and suitable option for your needs.
Expert Tips for a Better Nighttime Routine
- Keep a consistent sleep schedule: “Going to bed and waking up at roughly the same time every day—even on weekends—is one of the most effective ways to strengthen your body’s internal clock,” says Patel.
- Establish a wind-down routine: Prime your body for sleep by establishing a wind-down routine. “In the evening, lower the lights, reduce bright or stimulating screen use, and follow a short, repeatable wind-down routine. This may include a warm shower or bath, reading, journaling or meditating,” says Gogol.
- Limit caffeine and alcohol: Caffeine can remain in your system for six to eight hours or longer, so try to consume caffeine earlier in the day and switch to decaf in the afternoon. Alcohol can also impact sleep. Although it may help you fall asleep, it can disrupt sleep later in the night.
- Get morning sunlight: Better sleep isn’t limited to pre-bedtime habits. Your morning routine may have an impact as well. “Exposure to natural light within the first hour after waking is one of the most effective ways to reinforce your circadian rhythm and improve sleep that night,” Patel explains.
Our Expert Take
To get the most out of your sleep supplement, it’s important to pick the one that addresses your specific sleep concerns. Reach for L-theanine if you need to quiet your thoughts, and choose melatonin if you need a little help resetting your internal clock. Just keep in mind that supplements can’t do it all. “Supplements like melatonin or L-theanine may be helpful in specific situations, but they work best when combined with healthy sleep habits. Consistent routines, appropriate light exposure and a calming pre-bed ritual remain the foundation of better sleep,” says Patel.