Are there effective sleep supplements?

Yes, there are several supplements that can be effective for improving sleep. Andrew Huberman discusses several options:

1. Magnesium Threonate and Bisglycinate: These forms of magnesium help cross the blood-brain barrier more effectively and can reduce the time it takes to fall asleep while promoting deeper sleep. They are known to induce mild drowsiness without the grogginess associated with sleeping pills 1 2.

2. Apigenin: Derived from chamomile, apigenin can lower anxiety and reduce rumination before sleep, helping transition into sleep more smoothly. Taking 50 mg about 30 minutes before bedtime may aid in relaxing the mind 2.

3. Theanine: This supplement enhances the effects of GABA in the brain, promoting relaxation and aiding sleep. It is often used in combination with magnesium and apigenin for a synergistic effect. However, for some individuals, it can lead to vivid dreams, which might not be suitable for everyone 2 3.

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These supplements can be tested individually or in combination to see what works best for you. It's crucial to experiment carefully and consult with a healthcare provider, especially if you're taking other medications or have health concerns 4.