Best supplements to aid in sleep

To improve sleep quality, several supplements recommended by Andrew Huberman can be beneficial:

1. Magnesium Threonate or Bisglycinate:

   • Both forms can enhance sleep quality and reduce the time it takes to fall asleep, as they can cross the blood-brain barrier and promote mild drowsiness.
   • Suggested dosage is typically around 200-400 mg before bedtime 1.

2. Apigenin:

   • A compound derived from chamomile, it acts as an anti-anxiety agent and may facilitate falling asleep by calming racing thoughts.
   • Apigenin can be taken in a typical dosage but may have effects on estrogen levels, so approach with caution 2.

3. Myoinositol:

   • Particularly useful for those who awaken during the night, as it can help shorten the time to fall back asleep.
   • Recommended dosage is around 900 mg 3.
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4. Theanine:

   • Known for its calming effects and ability to heighten sleep quality, theanine can be used to help manage anxiety and sleep better.
   • Common dosages range from 100 to 400 mg, but those prone to vivid dreams may want to avoid it 1.

5. Considerations:

   • Avoid caffeine after 2 p.m. and food close to bedtime to maximize the effectiveness of these supplements and enhance sleep quality 3.
   • It's advisable to try one supplement at a time for about a week to gauge its effectiveness rather than taking multiple supplements at once 4.

These insights are derived from discussions on the Huberman Lab, specifically focusing on strategies for improving sleep quality through dietary and supplement approaches.