What does the so called "sleep stack" consist of and how does it work?

The "sleep stack" recommended by Andrew Huberman primarily consists of the following supplements:

1. Magnesium Threonate: 145 mg
2. Apigenin: 50 mg
3. Theanine: 100-400 mg

These supplements are suggested to be taken 30 to 60 minutes before bedtime to promote relaxation and enhance sleep quality 1 2.

Additional options include:

• Glycine: 2 grams
• GABA: 100 mg

These can be added occasionally, every third or fourth night, to further enhance sleep onset, although using them too frequently might reduce the overall effectiveness of the stack. Myo-inositol is another alternative that helps in falling asleep quickly and returning to sleep after waking up in the middle of the night 3.

This sleep stack is favored over melatonin due to concerns about the latter's supraphysiological doses in supplements and its effects on other hormone systems 4 5. The stack is designed with flexibility, allowing individuals to adjust based on personal effectiveness and sensitivity to vivid dreams, particularly due to theanine 6.