Consider L-theanine for calm without sedation

Take 100-200 mg of L-theanine 30-60 minutes before bed.

Why It Works

L-theanine increases alpha brain wave activity, associated with relaxed wakefulness. It reduces the hyperarousal and racing thoughts that prevent sleep onset without causing sedation or next-morning grogginess. Studies show improved sleep quality scores and decreased stress-related symptoms.

Tips

• Found naturally in green tea, but supplemental doses are 5-10x what a cup provides
• Some people experience vivid dreams at higher doses (300-400 mg); reduce if disruptive
• Can be combined with magnesium for complementary effects
• Well-tolerated with a strong safety profile across clinical studies