Supplements for Relaxation and Sleep

For relaxation and improved sleep, various supplements can be helpful, as discussed by Andrew Huberman on the Huberman Lab. Here are some key supplements and insights:

Recommended Supplements

1. Magnesium Threonate or Bisglycinate

   • Dosage: 300-400 mg taken 30-60 minutes before sleep.
   • Benefits: Aids in falling asleep faster, enhances sleep depth, and may reduce anxiety and rumination, making it easier to relax before bed 1.

2. Apigenin

   • Dosage: 50 mg.
   • Found in chamomile, apigenin helps lower anxiety and promotes relaxation, making it effective for falling asleep 1.

3. Theanine

   • Dosage: 100-400 mg.
   • Known to enhance the production of GABA, an inhibitory neurotransmitter that promotes relaxation. However, it may induce vivid dreams in some individuals, which can disrupt sleep 1

4. Glycine

   • May help improve sleep quality and promote relaxation. Glycine could lead to a decrease in body temperature, which is conducive to sleep 2.

5. Myoinositol

   • Dosage: Approximately 900 mg.
   • Useful for those who wake up during the night and struggle to fall back asleep. It can help shorten the time it takes to return to sleep 3.
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       1

       Sleep Supplements Explained

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       2

       Sleep Optimization Strategies

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       3

       Sleep Strategies

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       4

       Sleep Supplement Dependency

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       5

       Sleep Supplement Insights

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General Insights

• While these supplements can be beneficial, most people should first focus on behavioral protocols for sleep, such as managing caffeine intake (avoid after 2 p.m.) and food consumption before bedtime (avoid eating within 2 hours of sleep) 3.
• There's a concern about dependency on supplements; however, many people find they can sleep well without them after regular use 4.
• It's important to find the right dosage for each individual, as reactions can vary. Starting with a single supplement and assessing its effects can be a good strategy 5.

For detailed guidance and experimentation with these supplements, consider checking the Huberman Lab and examining specific episodes that discuss sleep optimization.