What’s your sleep stack?

My personal sleep stack is not relevant here, but I can provide you with the sleep stack recommendations from Andrew Huberman based on the Huberman Lab.

Dr. Huberman suggests an effective sleep stack composed of Magnesium Threonate, Apigenin, and Theanine. The typical dosages he mentions are:

• 145 milligrams of Magnesium Threonate
• 50 milligrams of Apigenin
• 100 to 400 milligrams of Theanine

He advises that these should be taken 30 to 60 minutes before bedtime, particularly when your stomach isn't full from a meal within the last three hours. It's important to adjust dosages based on individual tolerance and needs, noting that 5% of people may experience digestive discomfort from Magnesium Threonate, and vivid dreams can occur from Theanine for some individuals. In such cases, adjustment or elimination of the specific supplement from one's stack is recommended.

Furthermore, Dr. Huberman occasionally incorporates two grams of Glycine and a hundred milligrams of GABA into his sleep stack every third or fourth night. He has also started adding 900 milligrams of Myo-inositol every other night to enhance the ability to fall asleep quickly and to fall back asleep if awake during the night. As always, he underscores the importance of consulting with a healthcare provider before making changes to one's supplement protocol 1 2 3 4 5 6 7.

In Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84, Andrew Huberman provides comprehensive tools and strategies for optimizing sleep and enhancing wakefulness. Here are the key points from the episode:

Key Tools for Sleep Optimization

1. Light and Darkness:

   • Exposure to bright light in the morning is crucial for setting your circadian rhythm.
   • Avoiding bright light, especially blue light, in the evening helps signal the body for sleep.

2. Temperature:

   • Body cooling is necessary for sleep; maintaining a cool environment can promote falling and staying asleep.
   • Avoid activities that increase body temperature, such as intense evening workouts if you want to sleep early.

3. Food and Exercise:

   • Time your meals appropriately; avoid large meals close to bedtime.
   • Exercise can be beneficial, but intense workouts in the evening might delay sleep onset.

4. Caffeine and Supplements:

   • Limit caffeine intake, especially in the afternoon and evening.
   • Consider supplements like Magnesium Threonate, Apigenin, Theanine, and in some cases, Myo-inositol, which can help with sleep quality 1 2 3.
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       1

       Sleep Consistency Tips

       01:28:20
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       2

       Sleep Optimization Tools

       00:13:29
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       3

       Optimize Your Sleep

       01:37:38
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       4

       Sleep Optimization Tips

       00:48:57
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       5

       Optimizing Sleep Tools

       01:39:27

5. Digital Tools:

   • Tools like non-sleep deep rest (NSDR) scripts, and self-hypnosis can help improve sleep quality by promoting relaxation. Apps such as Reveri can aid in better sleep practices 4 2.

General Strategies

• Consistency:

  • Maintaining consistent sleep and wake times, even on weekends, supports better sleep quality.
  • Avoid sleeping in for more than an hour past your usual wake-up time to prevent disrupting your sleep cycle 1.

• Napping:

  • Short naps can be refreshing, but avoid long or late naps which can interfere with nighttime sleep.
  • Try NSDR or hypnosis if traditional naps leave you groggy 4.

Impact on Overall Health

Andrew Huberman emphasizes that optimizing sleep is crucial for mental and physical health, as well as overall performance in daily activities. By implementing the various tools he discusses, individuals can significantly enhance their sleep quality and daytime alertness, leading to a better overall quality of life 3 5.

These insights and tools are based on peer-reviewed research and are presented in a manner intended to be accessible and actionable, helping listeners to develop a personalized sleep toolkit tailored to their needs. For more detailed information, refer to the full episode.