sleep protocol supplements

Here are some key insights from Andrew Huberman about supplements that may enhance sleep quality:

Recommended Sleep Supplements

1. Magnesium Threonate

   • Helps access deeper sleep and may improve sleep quality overall.
   • Suggested to be particularly effective as a non-prescription option 1.

2. Apigenin

   • Known to potentially assist in sleep quality and reduce anxiety-related issues, which can affect sleep onset 1.

3. Theanine

   • Beneficial for turning off excessive thinking, great for those experiencing vivid dreams that disrupt sleep 1.

General Recommendations

• Single Ingredient Formulations: Focus on single-ingredient supplements to identify what works best for you without the confusion of complex blends 1.
• Behavior First: Ensure that behavioral strategies (like good sleep hygiene and NSDR techniques) are in place before relying on supplements. Supplements should complement, not replace, healthy habits 1.

Practical Insights

• Isolation of Variables: Test one supplement at a time for a week to gauge its effect on your sleep. Avoid changing multiple variables simultaneously to accurately assess outcomes 1.
• Dependency Consideration: Missing a night of supplements typically doesn’t significantly disrupt sleep due to the brain's plasticity; however, it’s important to monitor for any real or placebo dependency 2.

Final Note

Always consult with a healthcare professional before starting any supplement regimen as individual responses may vary significantly. You can explore more on these topics by listening to related episodes from the Huberman Lab.