What are the best supplements to take for sleep?


Based on advice given by on the , several supplements have been mentioned that may aid in improving sleep:

Falling Asleep:

  • Magnesium Threonate or Bisglycinate: Supplements containing these forms of magnesium can assist with the transition to sleep and may support cognitive functions.
  • Apigenin: A compound derived from chamomile that can reduce anxiety.
  • Theanine: Can help turn off the mind, but may not be suitable for those with vivid dreams or night terrors.

Staying Asleep:

  • Myo-Inositol: Can be taken (typically 900 mg) if waking up in the middle of the night, to decrease the time it takes to fall back to sleep. Inositol may also support mood.

General Recommendations:

  • Avoid taking certain supplements every night, such as GABA, as they may not be recommended for daily use. Other supplements like magnesium and theanine are considered safe to take most nights.

It's essential to consult with a healthcare provider before starting any new supplement regimen and consider any potential interactions with other medications or health conditions. Additionally, the quality of sleep may also be improved by reducing caffeine intake, avoiding food close to bedtime, and practicing proper sleep hygiene. Dr. Huberman often emphasizes a multi-faceted approach to sleep, combining behavioral changes with supplementation.

For more in-depth information on sleep supplements, specifics on dosages, and the context in which these supplements might be beneficial, please visit the provided citations from where the above information was obtained:

  • For falling asleep: 1
  • For staying asleep and vivid dreams: 2
  • General supplementation and GABA use: 3

    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
  • Supplement dosage considerations: 4
  • Non-sleep deep rest and other tips for improving sleep: 5
  • Comprehensive sleep supplement discussion: 6

Remember to always check with your healthcare provider before starting any new supplements to ensure they are appropriate for your individual health needs.