What are the best supplements to take for sleep?


For better sleep, recommends several supplements to be effective. These include:

  • Magnesium Threonate or Bisglycinate: These forms of magnesium can cross the blood-brain barrier, aiding in a faster transition into sleep and a deeper sleep experience. They also may support cognitive health and neuroprotection although data on that is less solid 1.
  • Apigenin: A compound derived from chamomile that can lower anxiety, which is beneficial for easing into sleep 1.
  • Theanine: May help turn off the mind and facilitate falling asleep. However, it can make dreams excessively vivid and might not suit people who have intense dreams or are sleepwalkers 2.
  • Myoinositol: Helpful for those who wake in the middle of the night as it can shorten the time it takes to fall back asleep 3.

    Sleep Supplements

    Andrew discusses the effectiveness of magnesium and apigenin supplements in aiding sleep. He suggests trying them separately or together to determine which works best for the individual.

    Huberman Lab

    Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast
  • GABA: occasionally takes GABA to enhance sleep but not more than three or four nights a week 4.

He mentions that these supplements, taken at the right doses and times, can help people fall asleep quicker and stay asleep longer. For sleep quality, lifestyle factors like light exposure, caffeine intake, exercise, and nutrition are also important 5 3.

Please consult a healthcare professional before starting any supplement to ensure they are appropriate for your health needs. To reduce potential dependency, it may be wise to occasionally skip a night or rotate supplements 6.