What are the best supplements to take for sleep?

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For better sleep, the 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).

    Sleep Supplements

    Andrew discusses the effectiveness of magnesium and apigenin supplements in aiding sleep. He suggests trying them separately or together to determine which works best for the individual.
    Huberman Lab
    Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast
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  • GABA: Used by 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. 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).