What supplements help with sleep?

To enhance sleep, several supplements have shown promise based on insights from Andrew Huberman on the Huberman Lab. Here are the key recommendations:

Recommended Sleep Supplements

1. Magnesium Threonate or Magnesium Bisglycinate

   • Dosage: 300-400 mg taken 30-60 minutes before sleep.
   • Benefits: These forms of magnesium can promote drowsiness by enhancing GABA, a neurotransmitter that helps calm the mind. They also facilitate deeper sleep without the grogginess associated with traditional sleeping pills 1 2.

2. Apigenin

   • Dosage: 50 mg taken before sleep.
   • Benefits: Found in chamomile, apigenin can help reduce anxiety and support sleep onset, allowing for a better transition to sleep. However, it may also inhibit estrogen levels, so users should consider this aspect 2 3.
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       Sleep Supplements Insights

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       Sleep Supplement Strategies

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       Sleep Supplement Dependency

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3. Theanine

   • Dosage: 100-200 mg taken prior to sleep.
   • Benefits: Theanine helps to calm the mind and reduce anxiety, making it easier to fall asleep. Caution is advised, as it can heighten dream vividness, which might be a concern for individuals prone to intense dreams 1 2.

4. GABA

   • Usage: GABA may assist in calming the nervous system but is less discussed specifically in dosing details. It can support deeper sleep experiences 3.

5. Myoinositol

   • Dosage: 900 mg, particularly useful if waking up during the night.
   • Benefits: Myoinositol can help shorten the time it takes to fall back asleep after waking up 4.

6. Glycine

   • Benefits: Emerging interest indicates glycine might assist with sleep quality, although specific dosages weren't detailed in the clips.

Recommendations for Use

• Start by trying one supplement at a time for about a week to evaluate its impact on sleep quality. Avoid combining multiple supplements initially to better isolate their effects 5.
• It’s beneficial to consult with a healthcare professional before starting any new supplements, especially considering personal health conditions and potential interactions 4.

Notes on Dependence

According to Huberman, these supplements typically do not lead to dependency in the way that prescription sleep medications can. Users can often still fall asleep without them after regular use, but the quality of sleep may not be as favorable without supplementation 4.

For more detailed insights, consider visiting resources like Examine.com for scientific analysis on specific supplements.