Which sleep supplements does Huberman recommend?

For better sleep, Andrew Huberman recommends several supplements known for their effectiveness:

1. Magnesium Threonate or Bisglycinate:

   • Helps shorten the transition time to sleep and improves sleep depth.
   • Dosage recommendation: 200-400 mg before bedtime.
   • These forms are preferred due to their ability to cross the blood-brain barrier and induce mild drowsiness without causing extreme sedation 1 2 3.
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2. Apigenin:

   • Derived from chamomile, helps reduce anxiety and ruminative thinking before sleep.
   • Dosage recommendation: 50 mg.
   • Acts as an estrogen inhibitor, which could be significant for some individuals 1 4 5.

3. Theanine:

   • Helps turn off thinking and induces calmness, making it easier to fall asleep.
   • Dosage recommendation: 100-200 mg, taken 30-60 minutes before bedtime.
   • Often found in energy drinks to mitigate caffeine-induced jitters but can enhance sleep depth when used appropriately 2 6.

Huberman suggests starting with behavioral adjustments (like managing light exposure and stress) and then gradually incorporating supplements, trying one at a time to determine what works best before combining them 1 2 6. Always consult a healthcare professional before starting any new supplement regimen.