What dosage should be used for l theanine for sleep support?

For sleep support, the recommended dosage of L-theanine is between 100 to 200 milligrams, taken about 30 to 60 minutes before sleep. This dosage can enhance the transition to sleep and improve sleep depth for many people by increasing GABA, which helps to reduce forebrain activity associated with thinking and rumination, facilitating easier sleep onset 1.

If someone is particularly stressed or anxious, it may also be beneficial to take L-theanine during the day, especially in the late afternoon, to help mitigate stress responses 1.