l-theanin

L-theanine may promote relaxation and sleep, and can reduce caffeine-related jitters.

• Typical sleep dose: 100–200 mg, taken about 30–60 minutes before bed, may help with the transition to sleep and sleep depth. 1
• Relaxation and stress: It may increase GABA activity and promote relaxation; the transcript describes its anxiety-reducing effects as minor, with evidence of reduced task-related anxiety and stress. 2
• When to avoid it before bed: It can make dreams vivid; avoid it if you experience sleepwalking or night terrors. 3
• Daytime use: L-theanine may offset caffeine-related jitters; the episode gives 200–400 mg as an effective range for that purpose. 4