supplements for sleep

For improving sleep quality, several supplements have been highlighted by Andrew Huberman on the Huberman Lab. Here’s a summary of the prominent ones:

Key Supplements for Sleep

1. Magnesium Threonate:

   • Recommended dosage: 200-400 mg before bedtime.
   • Enhances sleep depth and transition time by crossing the blood-brain barrier and increasing GABA levels, which quiets the mind 1 2.

2. Magnesium Bisglycinate:

   • Similar effects as magnesium threonate, known for aiding sleep without morning grogginess 1.

3. Apigenin:

   • Derived from chamomile; take about 50 mg before sleep.
   • Acts as a mild anxiolytic, helping to calm the mind and promote sleep, but can significantly lower estrogen levels 3.
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       Sleep Supplements Insights

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       Sleep Supplements Insights

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       Sleep Supplements Insights

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       Sleep Strategies

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4. L-Theanine:

   • Effective in doses of 100-400 mg taken before sleep.
   • Promotes relaxation and helps reduce anxiety, though it may lead to more vivid dreams, making it unsuitable for some 1 2.

5. Myo-Inositol:

   • Useful for individuals who wake up during the night, helping to shorten the time to fall back asleep 4.

Considerations

• Caffeine and Food: It's advisable to avoid caffeine after 2 PM and refrain from eating within 2 hours prior to bedtime to enhance sleep quality 4 1.
• Dosage Flexibility: Huberman suggests experimenting with these supplements individually or in combination to determine which works best for your specific sleep issues 1.
• Consult Healthcare Professionals: Always consult a healthcare provider before starting any supplement regimen, especially for those with unique health conditions or taking other medications.

These insights are part of a broader approach to sleep health, emphasizing both behavioral adjustments and effective supplementation strategies. For a more detailed exploration, review the relevant episodes in the Huberman Lab catalog.