What’s your sleep stack?


My personal sleep stack is not relevant here, but I can provide you with the sleep stack recommendations from based on the .

suggests an effective sleep stack composed of Magnesium Threonate, Apigenin, and Theanine. The typical dosages he mentions are:

  • 145 milligrams of Magnesium Threonate
  • 50 milligrams of Apigenin
  • 100 to 400 milligrams of Theanine

He advises that these should be taken 30 to 60 minutes before bedtime, particularly when your stomach isn't full from a meal within the last three hours. It's important to adjust dosages based on individual tolerance and needs, noting that 5% of people may experience digestive discomfort from Magnesium Threonate, and vivid dreams can occur from Theanine for some individuals. In such cases, adjustment or elimination of the specific supplement from one's stack is recommended.

Furthermore, occasionally incorporates two grams of Glycine and a hundred milligrams of GABA into his sleep stack every third or fourth night. He has also started adding 900 milligrams of Myo-inositol every other night to enhance the ability to fall asleep quickly and to fall back asleep if awake during the night. As always, he underscores the importance of consulting with a healthcare provider before making changes to one's supplement protocol 1 2 3 4 5 6 7.

Sleep Stack Dosages

Andrew shares the ideal dosages for magnesium threonate, apigenin, and theanine for better sleep. He also advises on adjusting dosages based on individual needs and potential side effects.

Huberman Lab

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84