What sleep supplements are recommended?

For improving sleep quality, several supplements are recommended by Andrew Huberman on the Huberman Lab. Here's a detailed overview:

Key Sleep Supplements

1. Magnesium Threonate or Bisglycinate

   • Dosage: 145 to 400 mg
   • Benefits: Aids in reducing rumination and anxiety, promotes depth of sleep, and has neuroprotective effects. It is recommended to take these 30-60 minutes before sleep. Note that some individuals might experience gastrointestinal discomfort 1 2.

2. Apigenin

   • Dosage: 50 mg
   • Source: Found in chamomile
   • Benefits: Helps reduce anxiety and rumination, making it easier to fall and stay asleep 1.

3. Theanine

   • Dosage: 100-400 mg
   • Benefits: Increases GABA, promoting relaxation and reducing anxiety. However, it can lead to vivid dreams in some individuals, disrupting sleep 1 3.
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       Sleep Strategies

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Additional Options

1. Glycine and GABA

   • Useful for enhancing sleep quality and helping with transitions into sleep. They're often mentioned alongside other supplements like magnesium and theanine for a comprehensive approach to sleep improvement 3.

2. Myo-Inositol

   • Dosage: 900 mg
   • Benefits: Particularly helpful for those waking up during the night, as it can reduce the time needed to fall back asleep. Also beneficial for mood regulation 3.

Approach to Supplementation

• It's beneficial to experiment with one supplement at a time to assess its impact before trying combinations. This method helps isolate the effects of each supplement and find the most effective approach for individual needs 4.

Precautions

• If any supplement induces negative effects, it's advised to discontinue use immediately.
• Consider consulting with a healthcare provider to tailor the dosage and combination to your specific needs and to ensure safety, especially if experiencing adverse reactions like gastrointestinal issues or overly vivid dreams 5.

By integrating these supplements into a pre-sleep routine, many people find improvements in sleep onset and quality. However, it's important to consider lifestyle factors like exposure to natural light, caffeine intake, and nighttime eating habits alongside supplementation 2.