Supplements to reduce anxiety to fall asleep

To help reduce anxiety and enhance sleep, several supplements have shown promise according to Andrew Huberman on the Huberman Lab. Here are the key suggestions:

Recommended Supplements

1. Magnesium:

   • Forms: Magnesium Threonate and Magnesium Bisglycinate are preferred.
   • Dosage: 300 to 400 mg taken 30 to 60 minutes before sleep can aid in falling asleep faster and improving sleep quality. They may help reduce rumination and anxiety, thus facilitating better sleep transitions 1.

2. Apigenin:

   • Source: Found in chamomile, apigenin can act as a mild sedative.
   • Dosage: 50 mg before bedtime aids in shutting off forebrain activity, reducing anxiety and allowing for smoother sleep transitions 1.

3. Theanine:

   • Effects: This amino acid increases GABA levels, which helps calm anxiety and enhance sleep quality.
   • Dosage: 100-300 mg taken before sleep can improve relaxation and depth of sleep. It’s also known to mitigate anxiety and stress responses 2 3.
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       Sleep Supplements Explained

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       Benefits of L-Theanine

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       Sleep Supplements Insights

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       Myo-Inositol Insights

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       Sleep Supplement Dependency

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4. Myo-Inositol:

   • Effects: Known to elevate serotonin levels, myo-inositol can potentially enhance sleep quality and reduce anxiety.
   • Dosage: 900 mg taken before sleep has shown beneficial effects in improving sleep depth, especially when combined with magnesium and other supplements 4.

General Advice

• It's essential to personalize dosages based on individual responses; some users may experience gastrointestinal discomfort with magnesium or vivid dreams with theanine, suggesting a need to adjust or avoid these supplements if such effects occur 5.
• Consult with healthcare professionals before starting any supplement regimen, especially if there are existing health conditions or medications involved.

These supplements represent a natural approach to reducing anxiety and aiding sleep, offering alternatives to prescription medications that may have more significant side effects.