Which sleep supplements does Huberman recommend?

For better sleep, Andrew Huberman recommends several supplements known for their effectiveness:

1. Magnesium Threonate or Bisglycinate:

   • Helps shorten the transition time to sleep and improves sleep depth.
   • Dosage recommendation: 200-400 mg before bedtime.
   • These forms are preferred due to their ability to cross the blood-brain barrier and induce mild drowsiness without causing extreme sedation 1 2 3.

     Sleep Supplements

     Andrew Huberman

     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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2. Apigenin:

   • Derived from chamomile, helps reduce anxiety and ruminative thinking before sleep.
   • Dosage recommendation: 50 mg.
   • Acts as an estrogen inhibitor, which could be significant for some individuals 1 4 5.

3. Theanine:

   • Helps turn off thinking and induces calmness, making it easier to fall asleep.
   • Dosage recommendation: 100-200 mg, taken 30-60 minutes before bedtime.
   • Often found in energy drinks to mitigate caffeine-induced jitters but can enhance sleep depth when used appropriately 2 6.

Huberman suggests starting with behavioral adjustments (like managing light exposure and stress) and then gradually incorporating supplements, trying one at a time to determine what works best before combining them 1 2 6. Always consult a healthcare professional before starting any new supplement regimen.

In addition to magnesium, apigenin, and theanine, Andrew Huberman also mentions a few other supplements that can aid in sleep:

1. Myo-Inositol:

   • Often recommended for those with difficulty staying asleep.
   • Helps with the production of certain neurotransmitters that can regulate sleep.

2. GABA:

   • Huberman occasionally uses GABA himself.
   • Promotes relaxation and can help reduce stress before bedtime.

3. Glycine:

   • Can improve sleep quality by lowering body temperature.
   • Typically taken in doses of 3 grams about 30-60 minutes before sleep.

Huberman emphasizes that improving sleep involves a combination of proper behavioral practices, nutritional adjustments, and supplements as a last resort. He advocates for experimenting with these supplements one at a time and consulting a healthcare provider 1 2 3 4.

For older adults struggling with sleep, there are several supplements and strategies recommended by Andrew Huberman and other experts on the Huberman Lab:

1. Magnesium:

   • Magnesium supplementation can benefit older adults with insomnia, especially those who might be deficient in magnesium. Matthew Walker mentions that magnesium, particularly forms like magnesium threonate and glycinate, can cross the blood-brain barrier and potentially aid sleep 1.

2. Trazodone and Doxapin:

   • Trazodone can help those who struggle to fall asleep.
   • Doxapin, particularly in lower doses (3-6 mg), is helpful for keeping people asleep and is especially effective for older adults 2.

3. Theanine and Inositol:

   • Theanine, included in the Huberman Lab sleep stack, can promote relaxation and better sleep quality.
   • Inositol, at a dosage of 900 mg, can help reduce wakefulness during the night 3 4.

     Magnesium and Sleep

     Matt Walker

     Andrew Huberman

     Andrew and Matt discuss the benefits of magnesium supplementation for sleep and the need for more studies to isolate the effects of specific forms of magnesium, such as magnesium bi glycinate and magnesium three and eight, which may have a higher capacity to cross the blood brain barrier and have a central nervous system effect. While magnesium deficiency can lead to sleep problems, the data on magnesium supplementation for healthy sleepers is not compelling.

     

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     Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Huberman Lab Podcast #31

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4. Behavioral Strategies:

   • Delaying bedtime gradually to increase sleep pressure.
   • Avoiding caffeine after 2 PM and not eating excessively close to bedtime.
   • Practicing non-sleep deep rest (NSDR) or yoga nidra to enhance relaxation and reduce wakefulness 5 6.

It's essential for older adults to experiment with these supplements one at a time and consult with healthcare providers to find what works best for their specific needs.

Andrew Huberman generally does not recommend the regular use of sleeping pills for several reasons. He emphasizes that these medications can be habit-forming and associated with a high incidence of side effects. While he acknowledges that some people can handle them fine, he advises focusing on behavioral protocols first before considering supplements or medications 1.

also comments on the use of prescription sleep aids, noting that they may be helpful as a short-term solution for certain types of insomnia. However, they are not recommended for long-term use due to potential rebound insomnia and other side effects. Cognitive Behavioral Therapy for Insomnia (CBT-I) is suggested as a more effective and lasting approach 2.

Andrew Huberman does recommend several sleep supplements based on peer-reviewed studies, though he advises prioritizing behavioral and lifestyle changes first. Here are the main supplements he suggests for improving sleep:

1. Magnesium Threonate or Magnesium Bisglycinate: These forms of magnesium help shorten the transition time to sleep and enhance sleep depth by increasing neurotransmitters like GABA, which help turn off thinking 1 2 3.

   Sleep Supplements

   Andrew Huberman

   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

   Explore similar conversationsView full episode summary

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2. Apigenin: Derived from chamomile, apigenin can reduce anxiety and assist in falling asleep. It helps by decreasing ruminating thoughts that can prevent sleep onset 1 4 2.

3. Theanine: This amino acid helps turn off the mind and facilitates sleep. It is often used to counteract the jitters from caffeine and can enhance relaxation 2 5.

Huberman suggests trying these supplements individually to see which works best or potentially combining them if needed. However, he stresses consulting with a healthcare professional before adding any supplements to your routine 1 2.