Recommended sleep stack.

For optimizing sleep, Andrew Huberman from the Huberman Lab recommends a sleep stack that includes:

1. Magnesium Threonate: 145 mg, which aids in the transition into sleep and enhances sleep depth. Some people experience gut-related issues with it, so it's important to adjust the dosage accordingly or avoid it if it causes discomfort1.

2. Apigenin: 50 mg, known for promoting relaxation and sleep. It can be taken alone or with other supplements in the stack1.

3. Theanine: 100-400 mg, which can help with sleep onset and depth. However, some people find that it leads to vivid dreams, which can be disruptive1.

These supplements should be taken 30 to 60 minutes before bedtime, ideally on an empty stomach for better absorption1.

Additionally, Dr. Huberman sometimes adds:

• Glycine and GABA: Taken every third or fourth night to enhance sleep quality, but not too frequently to avoid diminishing the overall stack's effectiveness2.
• Myo-Inositol: 900 mg, taken on nights when glycine and GABA are not used. It helps with falling and staying asleep, as well as reducing anxiety2.

Dr. Huberman points out that these supplements are generally safe, but it's always wise to consult with a healthcare provider before starting any new supplement regimen2.