What does Huberman recommend taking for sleep

Andrew Huberman recommends several supplements that can aid in sleep enhancement, particularly when behavioral strategies have been optimized without sufficient success. Here are the key supplements he discusses:

1. Magnesium Threonate or Bisglycinate:

   • Dosage: 300-400 mg about 30-60 minutes before sleep.
   • Benefits: These forms of magnesium can help promote sleep by increasing GABA levels, reducing rumination, and easing anxiety, making it easier to transition into sleep 1 2.

2. Apigenin:

   • Dosage: 50 mg before sleep.
   • Benefits: Found in chamomile, apigenin may help reduce anxiety and improve sleep quality by working on GABA pathways and chloride channels 2 3.
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       1

       Sleep Strategies Unveiled

       01:15:55
       
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       2

       Sleep Supplements Insights

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       3

       Sleep Supplements Explained

       01:51:47
       
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       4

       Sleep Optimization Tips

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3. Theanine:

   • Dosage: 100-200 mg, taken around 30-60 minutes before sleep.
   • Benefits: Theanine can calm the mind by enhancing GABA activity and potentially making it easier to sleep 4.

4. Optional: Inositol:

   • Dosage: 900 mg if preferred.
   • Benefits: Some individuals may find this supplement more beneficial compared to the aforementioned stack 2.

Huberman emphasizes that while these supplements can be effective, they should not replace solid behavioral practices for sleep hygiene, which should be prioritized first (e.g., managing light exposure, caffeine intake, and establishing a regular sleep schedule) 1. Always consult a healthcare professional before adding any new supplements to your regimen.