I’m 37 male. I have really intense intellectual job. Also I’m running 3 times a week. I have troubles falling asleep. What can you recommend? I heard magnesium can help and also vitamins. But i don’t know what specifically i should take

To help with your sleep troubles, especially considering your intellectually demanding job and exercise routine, you might consider a few targeted supplements. Andrew Huberman recommends magnesium as an effective aid for sleep. Specifically, Magnesium Threonate or Magnesium Bisglycinate are preferred due to their high bioavailability and ability to cross the blood-brain barrier, aiding in faster sleep onset and improving sleep depth 1.

Combining magnesium with apigenin and theanine may enhance sleep quality. Apigenin, found in chamomile, can help reduce rumination and anxiety, while theanine promotes relaxation 1. However, if theanine causes vivid dreams or waking during the night, you might want to adjust the dosage or consider alternatives like Myoinositol, which helps with maintaining sleep 2 3.

Behavioral adjustments can also support better sleep. It's advised to limit caffeine intake to before 2 p.m. and avoid large meals close to bedtime. Ensure your environment supports good sleep hygiene, such as regular exposure to natural light during the day and minimizing light exposure at night 2.

Experiment with these supplements and practices for about a week each to see how they affect your sleep, and consult with your healthcare provider before starting any new supplement regimen 4 5.