I’m always searching for effective, safe and readily available sleep enhancing nutrients to test them myself as well as make effective recommendations for my clients.

In my previous post I talked about how calming minerals magnesium and calcium promote more restful and uninterrupted sleep.

In addition to magnesium and calcium, the other highly effective sleep enhancing nutrients are inositol and L-theanine, they are available for purchase from chemists, health food shops or online. Naturally, quality is always important as it’ll determine your results, so choose the supplements wisely!

INOSITOL

Inositol taken before bedtime improves sleep quality for many people, helping with falling asleep and quieting the busy mind.

It also facilitates a feeling of calm, decreases anxiety, and alleviates depression and panic attacks. The supplement can be purchased without a prescription in the form of capsules or powder. 

General dose guidelines

A therapeutic daily dose of inositol for better sleep is between 750–2,000 mg for adults. Higher doses are more effective for insomnia, and lower doses for difficulty falling and/or staying asleep.

Inositol is best taken 20-30 minutes before bed on a regular basis over a few months for best results. 

Food sources

Citrus fruits, seeds, rock melon, brewers yeast, wheat germ, whole grains, navy beans and oats. Animal sources include eggs, and organ meats such as liver.

L-THEANINE

L-theanine is a biologically active component found in the leaves of green tea (Camellia sinensis), responsible for its relaxing properties and distinct taste. However, the small amounts of L-theanine found in tea will not have the desired calming therapeutic effect.

Sleep enhancing nutrients - theanine

Supplementation is the most efficient way to reach the therapeutic dose (see below), unfortunately most cheap supplements are low in L-theanine and thus are ineffective.

Importantly, L-theanine will not make you drowsy, sleepy or tired when taken during the day.

Taking L-theanine during the day may actually help you be more relaxed at bedtime, and taking some before bedtime may also help you to relax and reduces anxiety so that you find it easier to get to sleep and stay asleep.

It also supports cognitive function and memory.

General dose guidelines

Studies suggest that taking between 100-400 mg/day of L-theanine may have a relaxing effect that helps with sleep quality.  In a 6-week study of boys with autism, 400 mg of L-theanine (200 mg in the morning and 200 mg at dinner) was shown to significantly improve sleep quality by increasing the time spent in restful sleep. 

Food sources

Green tea.

Have you tried taking these two sleep enhancing nutrients to improve your sleep? Do you have recommendations of high quality inositol or L-theanine supplements that worked for you? Share your experience with us in comments below, thank you!

Explore more sleep and circadian rhythm resources in our Sleep & Circadian Rhythm Knowledge Hub.

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7-day sleep foundations reset guide

The 7-Day Sleep Foundations Reset

Simple Daily Steps to Support Better Sleep Naturally. Want to improve your sleep but don’t know where to begin? Start with the foundations.

Download your free guide: 7-Day Sleep Foundations Reset →

The 7-Day Sleep Foundations Reset is a simple, practical workbook designed to help you look at your sleep across the whole day without overwhelming you with dozens of sleep rules. Start With Four Foundations – the Guide takes you through four simple check-ins: Morning → Daytime → Evening → Night

You’ll look at what is already working, what may need strengthening and where one realistic change could make the greatest difference. You’ll explore foundations such as:

  • Morning and daytime natural light.
  • Consistent daily rhythms.
  • Movement and activity.
  • Balanced meals and caffeine timing.
  • Stress and recovery during the day.
  • Evening light and wind-down habits.
  • Your bedroom environment.
  • Night-time waking and common sleep disruptors.

Then Choose ONE Thing. Instead of attempting a complete lifestyle overhaul, you’ll choose one meaningful change to practise for seven days. The printable 7-Day Sleep Foundations Tracker helps you observe your sleep, morning energy and anything else you notice along the way. At the end of the week, a simple reflection process helps you decide what to: KEEP → ADJUST → INVESTIGATE. Because the purpose of the Reset isn’t to achieve perfect sleep in seven days.

Download your copy of the free guide: The 7-Day Sleep Foundations Reset →

For more of our key nutrition and good foods guides and articles explore the Nutrition Hub →

Best of Health

Joanna - signature-segoe-line


Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Therapies for Abundant Health and Wellbeing

Additional resources

 

Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your health regimen, particularly if you are taking prescription or over-the-counter medications or have a medical condition.

Bio: Joanna Sochan is a Wholistic Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has over 15 years of clinical experience working with complex health presentations, with a focus on gut health, food sensitivities, women’s hormone health (including perimenopause and menopause), metabolic health, weight regulation, and senior health. She works with clients Australia-wide and online, and also develops therapeutic programs, eCourses, and educational resources designed to support long-term, sustainable wellbeing. View full bio.