Are there any supplements I can take to improve Deep sleep and REM sleep?

There are several supplements that may aid in improving both deep sleep and REM sleep, as discussed by Andrew Huberman on the Huberman Lab. Here are some recommendations:

1. Magnesium Threonate: This form of magnesium can enhance sleep by increasing neurotransmitter levels, like GABA, which help turn off mental activity and make it easier to fall asleep and stay in deep sleep. Taking 200-400 mg before bedtime is often recommended 1 2.

2. Apigenin: This is another supplement that can facilitate sleep by promoting relaxation and reducing anxiety, which is helpful for entering deep sleep stages 3.

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3. Theanine: Known for its ability to promote relaxation and mental calmness, theanine can help you fall asleep faster and improve sleep quality. However, it's noted to sometimes cause vivid dreams, so dosage adjustments may be necessary 4.

4. Glycine and Inositol: These are additional options to consider, especially if you are following a low-carbohydrate diet or wish to avoid meals close to bedtime. They help manage sleep transitions and can support longer sleep duration 3.

5. Avoid Serotonin Supplements: Supplements like tryptophan and 5-HTP, which increase serotonin, can disrupt the sleep stages by making sleep too deep initially and then causing disruptions in REM sleep, leading to waking up and trouble falling back to sleep 2 5.

It is recommended to first establish good sleep behaviors and consider supplements as an addition to improve results. Always consult with a healthcare provider before starting any new supplement regimen.