What does Andrew Huberman recommend for better sleep?

Andrew Huberman offers several recommendations for improving sleep quality based on both behavioral practices and dietary supplements. Here are the key strategies he mentions:

Supplements

1. Magnesium: Specifically Magnesium Threonate or Bisglycinate, known for their effectiveness in promoting better sleep.
2. Theanine: An amino acid that may help with relaxation and sleep quality.
3. Chamomile Extract: Contains apigenin, which has calming effects and can reduce cortisol.
4. Glycine: Helps in sleep onset and maintenance.
5. Saffron and Valerian Root: Lesser-known but clinically supported ingredients that assist with sleep.
6. AGZ: A new nightly drink formulated with sleep-supporting compounds that Huberman personally uses and recommends for its effectiveness in improving sleep quality and depth. He takes this 30 to 60 minutes before bedtime 1.

Behavioral Practices

1. Light Management: Dimming lights in the evening to prepare your body for sleep.
2. Caffeine Control: Reducing caffeine intake, particularly later in the day.
3. Exercise Timing: Ensuring that exercise does not elevate arousal levels too close to bedtime.
4. Non-Sleep Deep Rest (NSDR): Engaging in NSDR techniques like yoga nidra to induce relaxation and help with sleep recovery is highly recommended. NSDR can be particularly beneficial for those struggling with anxiety or sleep-onset issues 2.

Additional Resources

Huberman also emphasizes the importance of learning about sleep through comprehensive resources, suggesting that listeners explore episodes from the Huberman Lab podcast featuring sleep expert Matthew Walker for deeper insights into sleep science and strategies 3.

These recommendations cumulatively aim to enhance sleep quality, leading to better overall health and cognitive performance.