i have trouble falling asleep, what should i take?

Sources:

If you're having trouble falling asleep, several supplements might be effective:

  1. Magnesium Threonate or Magnesium Bisglycinate: These forms of magnesium are known to help with sleep onset by promoting mild drowsiness and deeper sleep due to their ability to cross the blood-brain barrier and increase GABA levels 1 2.

  2. Apigenin: This is a compound derived from chamomile that can help reduce anxiety and promote sleepiness. It works by lowering nervous system activity, essential for falling asleep 3 4.

    Sleep Supplements

    Andrew discusses the effectiveness of magnesium and apigenin supplements in aiding sleep. He suggests trying them separately or together to determine which works best for the individual.
    Huberman Lab
    Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast
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  3. Theanine: Found in some teas, theanine is effective in calming the mind and reducing nighttime wakings. It also works by engaging GABA pathways, which help to quiet the mind before sleep 1 5.

Usage Tips

  • Magnesium: Take 200-400 mg of either Magnesium Threonate or Bisglycinate about 30-60 minutes before bed 2.
  • Apigenin: A typical dose is around 50 mg taken before sleep 4.
  • Theanine: Dosages range from 100-300 mg, taken 30-60 minutes before bedtime, but be cautious if you have vivid dreams or sleepwalk 5.

Method of Use

  • Start with one supplement to assess its effectiveness.
  • You can combine them if you don’t see significant improvements with a single supplement.
  • Always consult with a healthcare provider before starting any new supplement regimen to ensure they are appropriate for you.

Behavioral strategies, such as avoiding caffeine after 2 PM and not eating large meals a couple of hours before bedtime, should also be part of your approach to improving sleep quality 3.

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