What are the best supplements to take for sleep?

For better sleep, the Huberman Lab recommends several supplements:

• Magnesium: Both Magnesium Threonate and Bisglycinate are suggested for their ability to help with the transition to sleep and sleep depth, yet without causing drowsiness that prevents functioning if needed during the night. They're also associated with cognitive support and neuroprotection, although more data is needed on those benefits (1).
• Apigenin: Derived from chamomile, this supplement can reduce anxiety which is helpful before sleep, for turning off excessive thinking necessary for falling asleep (1).
• Theanine: Good for reducing anxiety and aiding in sleep, although it might cause vivid dreams or waking up during the night for some, so its use depends on individual experience (2).
• Myo-inositol: Particularly helpful for shortening the time it takes to fall back asleep if waking up in the middle of the night, with additional mood-related benefits (3).
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    Sleep Strategies

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    Sleep Supplement Dependency

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• GABA: Used by Andrew Huberman occasionally before sleep to enhance its quality (4).

The quantity and combination of these supplements may vary based on individual experiences and sleep issues, such as falling asleep versus staying asleep. Andrew Huberman advises deploying them systematically and consulting healthcare professionals before starting any supplement regimen. It's also suggested to occasionally skip taking them to check for dependency issues, which appear to be minimal in the case of the recommended supplements (5, 6).

For enhancing overall sleep quality, lifestyle behaviors such as managing caffeine intake and meal timing are also crucial (3).

You can purchase AG1 by Athletic Greens directly through their website. For a special offer, you can use the link provided by Andrew Huberman which is athleticgreens.com/huberman. Through this link, you will get a bonus of five free travel packs and a year's supply of Vitamin D3+K2 with your order (1, 2, 3). AG1 is an all-in-one vitamin mineral probiotic drink that Andrew Huberman has been using since 2012 and recommends for its nutritional benefits. It is advertised to meet foundational nutritional needs, support the gut microbiome, include adaptogens for stress, and even improve taste, focus, energy, and sleep (4, 5).

To purchase a cold plunge, you may consider a couple of options mentioned by Andrew Huberman:

1. The Cold Plunge: The Cold Plunge company offers cold plunges with various features and has been discussed on the Huberman Lab. You can find the protocols and additional information about their products on their website—thecoldplunge.com (1).

2. Plunge: Plunge manufactures versatile at-home, self-cooling cold plunges suitable for deliberate cold exposure. They provide powerful cooling, filtration, and sanitation features. You can purchase a Plunge at plunge.com/huberman to receive a discount on your cold plunge (2, 3).

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When considering the purchase of a cold plunge, it's essential to ensure that it aligns with your goals, be it for recovery, mental resilience, or inducing thermogenesis. Also, be sure to buy from a reputable source, and follow all guidelines for safe use as outlined by the manufacturer.