What are the best sleep supplements?

Here are some of the best sleep supplements suggested by experts in the Huberman Lab. These supplements can aid in improving sleep quality and duration:

Recommended Sleep Supplements

1. Magnesium

   • Highly recommended for nightly use.
   • Specifically, Magnesium Threonate is endorsed for its benefits related to sleep quality 1.

2. Apigenin

   • A compound derived from chamomile, noted for its hypnotic effects.
   • Helps in promoting sleepiness and can be beneficial when taken prior to sleep 2.

3. Theanine

   • Typically taken in doses of 100-400 mg before bedtime, it has calming effects and may help with falling asleep.
   • However, it can lead to vivid dreams, which might disrupt sleep for some individuals 2.

4. Myoinositol

   • Suggested for individuals who wake up during the night and struggle to fall back asleep. A common dosage is around 900 mg 3.
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5. GABA

   • Recommended for occasional use (100-200 mg) to enhance sleep, but not to be taken nightly due to tolerance issues 1.

Additional Considerations

• Caffeine & Food Intake: Limiting caffeine after 2 PM and avoiding food within two hours of bedtime are behavioral strategies that may enhance the effectiveness of these supplements 3.

• Personal Sensitivity: It's important to approach supplementation systematically. Test one supplement at a time for a week to evaluate its effects on your sleep 2.

Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your individual health needs and circumstances.