What are the best supplements to take for sleep?
Sources:
For better sleep, the suggests several supplements and also emphasizes certain behavioral modifications. Here are the key points and recommendations shared by :
Sleep Supplement Recommendations
- Magnesium Threonate or Bisglycinate: These forms of magnesium can shorten the time it takes to fall asleep and may enhance the depth of sleep due to their ability to cross the blood-brain barrier. The recommended dose is around 200-400 mg before bedtime 1.
- Apigenin: A derivative of chamomile, apigenin can help reduce anxiety and make it easier to fall asleep. It's advisable to be cautious with apigenin as it can also act as an estrogen inhibitor 2.
- Theanine: Theanine, often found in doses between 100-400 mg, can aid in falling asleep by engaging GABA pathways. However, it may lead to vivid dreams for some people, which could disrupt sleep 3.
- GABA: Dr. Huberman occasionally takes 100 to 200 milligrams of GABA to enhance sleep but does so no more than three or four nights a week to avoid dependency 4.
Lifestyle Factors
- Caffeine Intake: Limiting caffeine after 2:00 p.m. can improve one's ability to fall and stay asleep at night 5.
- Food and Eating Habits: Avoiding food within 2 hours before bedtime helps with sleep quality. However, avoid going to bed too hungry 5.
Conclusion
- Always consult your healthcare provider before starting any new supplement regimen due to the potential for interactions or side effects 6.
- Be cautious of supplement dependency and try to avoid daily use for those supplements not intended for such frequent consumption, like GABA 4.
Indirect but Related Content
- For enhanced cognitive support and neuroprotection, magnesium supplements are also thought to be useful, although there's less data supporting these benefits 1.
- If you suffer from waking up during the night due to vivid dreams, consider avoiding theanine supplementation 3.
This information includes a holistic approach to improving sleep through both supplements and adjustments to daily habits.
Provide research about apigenin and sleep.
Sources:
Here is a summary of the research on apigenin and its effects on sleep as discussed by on the :
What is Apigenin?
- Source: Apigenin is a derivative of chamomile 1, known for its sleep-inducing properties. Chamomile has been used traditionally to promote sleep and reduce anxiety 2.
Mechanism
- Action: Apigenin works by activating chloride channels and increasing GABA activity, which helps to hyperpolarize neurons (making them less likely to fire) and induces a calming effect 3 1.
- Effect: This results in a hypnotic effect that promotes sleepiness and helps in falling asleep and staying asleep 4.
Dosage and Usage
- Dosage: recommends a dosage of 50 milligrams of apigenin taken 30 minutes before bedtime 1.
- Stacking: Apigenin is often used in combination with other sleep aids like magnesium threonate and theanine for a synergistic effect in improving sleep quality 2 5.
Precautions
- Estrogen Inhibition: Apigenin can be a potent estrogen inhibitor. Women who want to maintain high estrogen levels or men who need balanced estrogen should consider this and possibly avoid it 1 3.
- Consultation: It is always recommended to consult a healthcare professional before starting any supplement to ensure it is appropriate for your specific health conditions 1.
Summary of Benefits
- Induces Sleepiness: Helps in shutting down rumination and overthinking, making it easier to fall asleep 4.
- Improves Sleep Quality: When combined with other sleep aids, it has shown to significantly enhance sleep quality and allow ease of falling back asleep if awakened at night 5.
For more detailed study references and protocols, refers to examine.com where you can find peer-reviewed studies related to apigenin and other supplements 1 3.
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