Research digest — not medical advice. Full disclaimer · How we rate evidence
L-Theanine
Calm focus
Overview
An amino acid found in green tea. Helps with anxiety-related sleep difficulty without causing sedation.
How it works
Increases alpha brain wave activity and modulates glutamate and GABA, producing a relaxed-but-alert state.
Benefits
Relaxation: reduces racing thoughts and bedtime anxiety.
B
Dosage
100–200 mg before bed
Safety Profile
Research Summary
Good safety profile and a small but consistent effect size in anxiety-related sleep trials. Often stacked with magnesium for an additive effect.
Sources
Last updated: 2026-04-10
Sidebar
Medical Disclaimer
This is a research summary, not medical advice. Body Signals is an independent research digest — it summarises published research for informational purposes and is not a healthcare provider. Supplements like melatonin, valerian, and magnesium can interact with prescription medications — check with your doctor or pharmacist before starting any supplement. Chronic insomnia may indicate an underlying condition (sleep apnoea, thyroid dysfunction, depression) and warrants a medical evaluation.
Need professional guidance?
If sleep issues persist despite lifestyle changes, a sleep specialist or your family doctor can help rule out underlying conditions.
Learn about sleep specialists