L-theanine and sleep

Melatonin is a hormone that regulates sleep-wake cycles.

Melatonin supplements have been shown to make some people fall asleep more quickly, but they aren’t proven to increase the total time or quality of sleep. 

It may help you fall asleep, but it dramatically reduces the quality of your rest that night. It particularly disrupts your REM (rapid eye movement) stage of sleep, which is important for memory and learning.

You will have slept and may have nodded off more easily, but some of the benefi...

• People who exercise regularly sleep better at night and feel less sleepy during the day. 
• The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality.
• It can take several months of regular activity before you experien...