What supplements or foods help with sleep?

For enhancing sleep, a variety of foods and supplements are recommended based on discussions from the Huberman Lab.

Supplements:

1. Magnesium Threonate or Bisglycinate: These forms of magnesium can help reduce rumination and anxiety, aiding in the transition to sleep. Typically, 300-400 mg is suggested 30-60 minutes before bedtime 1 2.

2. Apigenin: Found in chamomile, 50 mg taken before sleep can assist in calming the mind, reducing anxiety, and promoting sleep 1.

3. Theanine: This can increase GABA levels, helping to turn off thoughts and enabling one to fall asleep more easily. Suggested dosages are 100-200 mg 1 3.

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4. Glycine and GABA: These are also mentioned as supplements that can improve sleep quality by facilitating relaxation and reducing time to fall asleep 4.

5. Inositol: Especially helpful for those on low-carbohydrate diets, it aids in falling asleep faster and can also help if you wake up in the middle of the night 2.

Foods:

1. Carbohydrates: Consuming carbohydrates in the evening can increase serotonin levels, which help induce sleep. This includes foods like pasta or rice paired with protein sources 5.

2. Tryptophan-Rich Foods: Foods such as turkey, milk, tuna, oats, and certain cheeses are rich in tryptophan, an amino acid that can boost serotonin levels, potentially improving sleep quality 6.

3. Bananas and Chocolate: These are also mentioned as they contain moderate levels of tryptophan and can contribute to serotonin production 6.

These recommendations emphasize the importance of not relying solely on supplements or specific foods but integrating them as part of an overall strategy that includes proper sleep hygiene and lifestyle habits like managing light exposure and avoiding late-day caffeine 2 3. Always consult with a healthcare provider before starting any new supplement regimen.