Best Supplements for Improving Sleep | Dr. Andrew Huberman

[@HubermanLabClips]

This clip is from the Huberman Lab episode "Developing a Rational Approach to Supplementation for Health & Performance." The full episode can be found on KZbin here: kzbin.info/www/bejne/qn22Z6dpe7uCiqs

[@kumartamil6]

🎯 Key Takeaways for quick navigation: 00:02 *😴 Myoinositol (900 mg) can aid in falling back asleep if waking up in the middle of the night, with additional benefits for mood.* 01:24 *💭 Theanine supplementation (100-400 mg) may exacerbate vivid dreams, potentially leading to waking in the middle of the night.* 02:21 *🛌 Magnesium threonate or bisglycinate can expedite the transition to sleep and promote deeper sleep, aiding cognitive support and neuroprotection.* 03:47 *🌿 Apigenin, derived from chamomile, helps reduce anxiety before sleep, facilitating relaxation and aiding the process of falling asleep.* 05:14 *🔄 Experiment systematically with single-ingredient formulations for about a week to gauge effectiveness without inducing negative effects before considering combinations for enhanced sleep quality.* Made with HARPA AI

[@kumartamil6]

You might consider taking (30-60 min before bed): 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate 50mg Apigenin 100-400mg Theanine (3-4 nights per week I also take 2g of Glycine and 100mg GABA.) *I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you. **Don’t take theanine if you have overly intense dreams, sleep-walk, or have night terrors. ***Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it.

[@zinkadu]

It depends on what kind of magnesium you take

[@Psyche_MMA]

Okay I’m trying to figure it out. I have insane vivid dreams and nightmares every single night and very hard time calming my racing thoughts to even fall asleeep… help

[@Autonomous_Don]

Is glycine different than Magnesium biglycinate

[@leeperkes9437]

​@@Autonomous_Don the same

[@akashdevpandey]

1. myoinositol 2. l-theanine - avoid if vivid dreams 3. apigenin

[@TheBmonster1]

Nah I want vivid dreams

[@janb92]

@@TheBmonster1right, I love having dreams. It’s like a little adventure every night 😂

[@mariejones1415]

What to take to stay asleep?

[@leoarjuncrasto]

Myoinositol - 900mg shorten time to fall back asleep

[@leoarjuncrasto]

Magnesium theanate and Magnesium bis glycinate

[@JimmyJaxJellyStax]

Sometimes I can quickly zap an insomnia wakeup at 3-5am by doing 40+ deep breaths - slowing it more and more as they progress. Lots and lots of oxygen and focusing in-between my eyes in the pineal gland, visualizing calming waves of warmth like sunshine wiping away thoughts for the rest. Also slow gentle tapping hands on knees while sitting on the edge of the bed while doing the breaths and visualization of calm silent warmth like sunshine.

[@daddycool7543]

Breathing deeply is something I never thought would have such an amazing effect. It helps me to go sleep and I have been a insomniac for 25 years

[@GTStuning-]

Is it best to breathe out your nose or mouth on the exhale?

[@MochaRose990]

@@GTStuning-inhale through the nose, exhale through the mouth

[@joanneschultz-ferguson4430]

I have tried visualization as well.... but will add the 40 deep breaths.

[@l.w.paradis2108]

A yoga nidra tape works for me every time.

[@Theone-ou2xt]

Things which have helped me 1> using your bed for sleep only . 2> nap should be under 30 minutes and at maximum 2 naps during the day 3> no caffeine after 3 pm 4> no eating 3 hours before bedtime 5> stress management by good diet and yoga ,meditation etc The environment which you use to promote sleep should be contained for that purpose only ( like using bed and specific attire for sleep purpose only) it might not be possible for everyone but it can help a lot. Edit on 10/01/2024 : point 6 > Nap time should be fixed also .Wake up time of morning sleep and nap should not change .

[@engell3707]

2 naps? You must be joking man. No naps. Only sleep at night.

[@Theone-ou2xt]

@@engell3707 what i have find is a single nap is best and refreshes me ,yes i really avoid 2 naps but i think if a person is feeling very sleepy then that is the maximum they can do .

[@engell3707]

@@Theone-ou2xt you need to find the reason of why you feel like taking a nap. If it’s due to an insulin response or is it real tiredness. If you have a good 6-8 hour sleep you needn’t feel like taking a nap. Napping may mess up your circadian rhythm.

[@Theone-ou2xt]

​@@engell3707 i don't feel tired during the day ,and the days i am doing savasana i rarely feel like napping .It can be less than 30 minutes, but 30 minutes is the limit of nap which will not bypass the domain of deep sleep so it will not impact your night sleep .I personally think taking few minutes of nap during day is helpful .If the frequency and duration of nap is fixed then your circadian rhythm will not be messed up. Problems of circadian rhythms gets fixed by following a fixed routine. But yes if i want i can program myself to not nap at all .I usually nap 1 time a day.

[@engell3707]

@@Theone-ou2xt ok then if it works for you.

[@poo1352]

The most effective supplement to improve sleep in my experience is eliminating all caffeine from my diet.

[@degensanonymous]

Thanks for the anecdote. But, I’ll listen to Huberman 🙈

[@Miawallce80]

For me its to be active during the day!! If I don't burn enough energy I can't fall asleep.

[@FarmerDan209]

​@@Miawallce80 Yes. Exposure to sunlight seems to help too.

[@debrap947]

Didn't work for me.

[@FlatStan1l]

Definitely. People need to remove the factors that mess up sleep before introducing any supplements (Huberman explains this in his full sleep podcast)

[@susandrouin1243]

Bought a cold plunge tub a week ago and seriously helped my sleep at night……sit in 9degrees C water in the morning soon after waking, for up to 2 minutes if I can take it, and has done wonders for my mood as well!

[@bobboscarato1313]

Did you try washing your face with cold tap water?

[@vik1n9]

Why don't you purify yourself in the waters of lake minnetonka?

[@scorps192]

​@@vik1n9no but you can in the river of Babylon

[@chatteyj]

Couldn't you just fill the bath tub with cold water?

[@susandrouin1243]

@@chatteyj done that…….way too much work, takes a long time to fill…….water doesn’t get cold enough…….hard to immerse yourself adequately…… The plunge tub is just the right dimension to get in to your neck……and stays cold……I wash it once a month, and take it in in the summer, and use the ocean….. Only when it gets too cold in the winter and freezes solid, is it not useful😆

[@AndreAlessiCastro]

Magnesium supplements and Sleep Restriction are the tools that I see the most results from a lot of people that suffer from mild to severe insomnia.

[@NINJA_INVESTORS]

Sleep restriction????

[@Guy_3693]

How do you do sleep restriction?

[@holistichealthhacksinfo]

@@Guy_3693 It's where you limit the time you are allowed to be in bed. So for example, you are only in bed from 12 am to 6am no matter how well you sleep. Go to bed and wake up at that same time no matter how well you sleep. It trains your circadian rhythm to associate sleep with that time.

[@jameshuff8763]

Dr. Huberman is hands down the best source on the internet. I might be lost half of the time when he explains the science but he always breaks it down so people can understand.

[@Denastus]

The best source on the internet will always be yourself. You should be wary of falling into the "appeal to authority" fallacy.

[@InjusticeJosh]

@@DenastusGod said it himself to not have idols

[@Mershann890]

Everyone has different opinions.. some say take this it's great, others say NO don't take that it's bad! 😂

[@Denastus]

@@InjusticeJoshWhen did I ever bring religion into this debate? I didn't. I do though understand your point but your point is irrelevant to this conversation.

[@InjusticeJosh]

@@Denastus Doesn’t matter whether you believe in the Lord or not. I was agreeing with you which is what you should have taken from my comment.

[@DJMerck]

Tried this last night and so absolutely zero effects I'll keep trying for a week or two but right now not even slightly impressed. I took mine at 9:45 p.m. and by 3am I was awake till 4:30ish.

[@megm.c4026]

Hasnt worked for me either.

[@1timbarrett]

😢

[@yub398]

in addition to life style modifications, such as regular exercise, light exposure, no caffein and healthy diet, I found that eating a small amount of brown rice before bed helps with night time awakenings and inability to fall asleep or very early morning rise . (I am not diabetic but believe dropping blood sugar and rising cortisol were the issue). Also take Magnesium . Apigenin and L thianine were effective initially but after regular use lost effectiveness. I listened to all Huberman podcasts concerning sleep and hos suggestions whave been implemented and changed my life.

[@alangleeson2059]

Hi sorry hope this question is ok, but when you say a small amount of brown rice how much is that exactly? Thank you

[@yub398]

@@alangleeson2059 about 1/3 to 1/2 of a cup. and some protein such as an egg.

[@alangleeson2059]

@@yub398 perfect thank yoy

[@crazytrain86]

Apigenin worked wonders for relaxing me before bed. Like a wave a sleepiness just hits, it's amazing.

[@Aurla-R2-D2]

Hi, Which brand of apigenin do you take? Cheers ^_^

[@maheway7880]

Can u plz give more detail on this

[@robertkoehler1641]

@@maheway7880 Chamomile active ingredient. You can drink chamomile tea and you get a low natural dose of apigenin. Sweeten with some glycine powder. I drink a mixture of Lemon Balm and Chamomile tea with 3/4 teaspoon of Glycine powder. Puts you to sleep in 30-45 mins. All safe ingredients. Only use organic though.

[@weston.weston]

I bought the myoinositol after seeing this full episode several weeks ago, I am impressed with the results for my sleep, so far.

[@chaya2851]

What brand do u use?

[@justinefarley3506]

Pls share brand

[@nikhilramabadran2959]

are you taking it every day? I've heard that our bodies produce tolerance towards certain drugs if we take them over a long period of time

[@banaseethanesvanich3146]

When to take for sleep? Morning or before bed. Thank you.

[@angelabergman2720]

Which brand did you buy?

[@barbarawaddell-steele3603]

I have sleep apnea and had an issue with haviing to urinate frequently. So, I just stopped drinking liquid after 6pm and this helped.

[@hanzorro1544]

I used to have sleep apnea but after seeing a video that B1 vitamin I just bought B complex and within 24 hours no sleep apnea. Buddy of mine took a while to convince but to his surprise B vitamin dramatically reduced sleep apnea. No need to suffer!

[@johnspenceley9926]

breath through the nose X tape across the mouth, safe so far 9 months use, nose filters out bugs. do you own research

[@kayf_ahmad]

@@johnspenceley9926 it could cause suffocation

[@lilianlilian9461]

My husband had sleep apnea. Taping his mouth and sleeping on a slanted bed (raised 5" at the head end) resolved his issues. He no longer needs CPAP.

[@janeventsias5293]

I've had chronic insomnia since a lockdown at my school 13 years ago. I've tried everything pharmaceutical and otherwise. I finally left education. Still no sleep. After 2 more years of tossing and turning I tried magnesium threonate. Apigenin and now inositol. It's been a miracle! Thank you Dr. Huberman! I'm starting to heal 🙏

[@justinliao6704]

you gotta try this sleep supplement called Portal - has all of the ingredients.

[@gjdjsbxhxh7317]

What brand of Magnesium Threonate did you try

[@joseloalpacino1761]

Which of those three has had the most noticeable effects? And what brands please? 🙏🏻

[@Aurla-R2-D2]

@@gjdjsbxhxh7317 ~ Hi, I am not the OP (original poster), but I have used magnesium l-threonate for years and, personally, I would recommend Dr Mercola's. All best wishes ^_^

[@stansdad1]

I have insomnia, ptsd, and sleep apnea. Magnesium threonate and l- theanine have helped me more than any therapy or advice I have gotten

[@dabbeyyyy]

When do you take them? Right before bed?

[@ConflictedYouth]

How do you know you are getting a real threonate? They will put Glycinate and you won't even know the difference

[@JD-gt9bd]

How do you feel in the morning after taking them at night. More tired/groggy?

[@thomascenteni4884]

Interesting. I figured they would be bad for apneas since the are relaxants and might airway to collapse

[@letsrelaxwithtexts2114]

Dr jin I love all types of magnsium but threonate was horrible for me... constant trobbing pain in the spine, irritability and the worst nightmares a human can have. Maybe im too low or too high mag in the brain already. Many people on reddit reports withdraw side effects also.

[@highvalue1195]

The only thing that works for me is taking 5HTP supplement. I cannot express how much it has changed my life. I’ve gotten rid of anxiety, mental breakdowns, depression, and I’m happier. I thought anti-depressants were the only thing that we’re going to get me through depression and a very bad menstrual cycle, but I wasn’t willing to get on the drug until I found 5 HTP.

[@ls1959]

I have had the same luck with L-Tryptophan, which is another version of 5HTP.

[@sarahhagen2051]

I use 5 htp as well. I think It works well for mild depression.

[@JenniferPost]

What mg do you use?

[@highvalue1195]

@@JenniferPost 100-200

[@JenniferPost]

@@highvalue1195 Ty!

[@donm3844]

I have had insomnia for my entire life, I can work all day ,eat, watch tv and i usually end up finally getting tired enough to go to sleep around 11 or 12 pm, then I lay down sit there and its like I am wide awake, it sometimes takes me a hour or more to finally go to sleep ,then after about a hour or 2 of sleep, i wake up every night like clock work, go to the bath room, and then lay down and wait about a hour and finally go to sleep again for maybe 2 hours, Then i am wide awake, get up and start my day, I dont ever remember dreaming in my lifetime and when i get 4 bours sleep I feel lucky, I sleep very light ,so any noise usually wakes me up instantly or just keeps me up if i hear a furnace kick on or rain on the roof. Even tho i have been this way for my entire life and learned to just live with it, i wonder what its like to sleep even 6 hours in a night

[@31stoffl]

maybe mk-677 can help, but there is not enough research about it, phenibut or gaba itself can help too?

[@l.ferrer7923]

Maybe that’s a sympathetic dominance…

[@Aurla-R2-D2]

Hi, I sympathise and also empathise as I, too, have had extremely severe insomnia every night since infancy. I'm 46 now, and have basically given up hope that I will ever sleep enough. Do let me know (by commenting here) if you ever find anything that helps you sleep better. All best wishes zZz

[@mywork-1829]

If noise is a problem for you, try using earplugs, but make sure to invest in good-quality ones. I purchased a pair of HappyEars, and they solved the problem for me. I live in a noisy neighborhood close to a road, and I share my living space with a roommate, so noise was constantly annoying me and waking me up

[@clocggg]

I can relate 100%. I think I had an idea I will be testing involving no caffeine and certain protein powders since they make my heart rate go up

[@thebearsden1701]

Turn off all electronic devices...especially your modem( internet) ,don't keep your cell phone close to you at nite...or watch it at least 1chr before bedtime.

[@andreimihaesi]

I'm using Apigenin with Quercetin along with NMN and Reservatrol and L-Tyrosine (mornings) for overall health/energy/youth.

[@Oliver_music_]

Nice bro 🔥

[@saltlight5912]

im using Clycin ! makes me smooth, Panikattacks No longer and scalp pain also No longer

[@Aurla-R2-D2]

Hi, Which brand of apigenin do you take? All best wishes ^_^

[@sharonroushdy698]

After watching this episode, I bought all three supplements and have been taking them every evening for last three weeks. I haven't noticed any effects at all. Both falling asleep and staying asleep are still a problem. It's 3:00 am now, and I've been up since 1:00 am after tossing and turning since 10:30. Very disappointed.

[@josuedelgadosolis]

Has anything worked since you posted this… I have the same trouble

[@emilymorris5988]

I had chronic insomnia and often would awaken in the middle of the night. I also had untreated hypertension and when I started on hypertension medication I found I was sleeping better. I would feel so wound up all the time, but I realize now it was because my blood pressure was so high. Now, I feel more relaxed since my BP is lower.

[@unixjpn]

im on beta blockers and flacainide daily and that stuff makes you dead tired but not enough for me to sleep still need my insoniac pills

[@emilymorris5988]

@@unixjpn same here, I am on a beta blocker too, but I am now sleeping through the night instead of waking in the middle like I had been.

[@useruser_notinuse]

Wow I think I have the same problem!! My blood pressure is always high when measured but I feel just fine. However I have insomnia.. What medication did you take?

[@ColonelAngus100]

I controlled my BP with just magnesium.

[@maroulakosftw2031]

How did you find out younhad hypertension?

[@perpetualfond]

4. Apigenin a. Acts as a lowering anxiety compound

[@ThomasAT86]

Interestingly enough, apigenin, l-theanine and mg-bisglycinate all individually and combined actually cause worsening of my time to fall asleep and sleep. What works for me, after trying dozens of supplements: lithium orotate (Swanson), chamomile extract (Swanson), inositol, mg-mix (without B6). One note on vivid and crazy dreams that'd wake one up - Relora does that for me as well. Plus, on a side-note, if someone is taking sleep supplements and then adds a sleep medication, the supplements may now cause side-effects. Systematic approach and individual testing are great tipps! All the best, Thomas

[@marcinx89]

lithium orotate (Swanson), chamomile extract (Swanson), inositol, mg-mix (without B6). What doses you taking in? How much before sleep? I also couldn't stay asleep after magnesium 4-5h of sleep max.

[@ThomasAT86]

​@@marcinx89 Currently I take 5mg lithium orotate, 500mg chamomile extract, 3g inositol, ~500mg Mg-Mix (that's the overall weight, not elemental mg weight)

[@Crepitom]

Same for me! All those mentioned consitently reduces my REM-sleep (quality). You feel sleepier, but so are you the next day. I guess Andrew has enough energy by himself during the day to not notice this.

[@jxpertt]

@@ThomasAT86 What brand is your Mg-Mix? I also took Mag Glycinate with l theanine and it made my sleep worser.

[@ThomasAT86]

​@@jxpertt It's called "naturalie". No idea if you can find it, it's a "random" brand to be honest. I just saw that it actually has a little bit of mg-glycinate and very little b6, but I also mixed it with magnesium citrate and another form I've had here so it was even less.

[@johnnyjohnny7204]

thanks...did notice you didn't mention GABA, which i use sublingually by opening up a 100mg capsule, putting it under the tongue (has a pleasant taste)...and it really works to relax.

[@acea5683]

Thank you

[@puffdaddy69]

I take a sleeping pill with ashwaganda, gaba, l-theanine, magnesium, and melatonin. Works wonders

[@Aurla-R2-D2]

Hi Johnny, Which brand of GABA do you take? Cheers ^_^

[@Zupee]

This has worked for me. Morning: - Matcha Green tea - 2 Grams - 75mg in the Tea. Night (Before Bed): - Magnesium L-theronate - 144mg - NOW Brand. - Vitamin B1 (Thiamine) (75mg - 50mg - I bite off a quarter of the tablet usually) . - 1x Natures own Sleep Ezy. - 1x Natures own Sleep Advanced. The Vitamin B1 (Thiamine) offsets the magnesium relying on thiamine to work effectively. When I initially started taking Magnesium L-theronate, it made my insomnia worse and I gave up on it but I tried it again with B1 and it worked wonders' I encourage anyway who has tried Magnesium like Glycinate, L-theronate etc and it didn’t work / caused more problems like insomnia to try it with Vitamin B1

[@mari051986]

are you sure is vitamin b1 or vitamin b1?

[@Zupee]

@@mari051986 vitamin b1

[@paulormr]

@@mari051986 manybe it´s vitamin b1

[@dockeyboy]

A solid sleep routine helps me immensely. Waking up at 6:45am every morning and not going to bed until 10:45pm means I’m getting a solid 8 hours a night.

[@DiskoKDiskoL]

Mix of 2mg of melatonin, double dose of tea for sleep and 2 magnesiums knock me out cold. Only use it once per week when I need at least 7-8 hours of sleep before a heavy deadlift session. Also, a 60 degree/15C room temperature helps alot.

[@dennist.8018]

Should be carefull with melatonin, its a hormone and it raises your prolactin, and you don't want that for a long time... made me going mental... all the best.

[@engell3707]

@@dennist.8018what do you mean going mental?

[@markothwriter]

melatonin suppresses all hormones including testosterone

[@KJB0001]

Melatonin works amazingly well for everyone, but no one wants to use it, hence Huberman's Sleep Stack 2mg of melatonin is a HUGE dose in the long run- do your research

[@monifaux]

When l wake up in the middle of the night and l can’t go back to sleep l take 2 lavender essential oil capsules, they work great and l wake up feeling rested

[@natashatwine7818]

Where do you buy this ?

[@monifaux]

@@natashatwine7818 You can find lavender essential oil capsules in health food stores

[@Aurla-R2-D2]

Hi, Do you make the capsules yourself (by putting essential oil into capsules)?

[@monifaux]

@@natashatwine7818 Rosemary’s Garden, Sebastopol California

[@Sharondecruz3]

JS Health (Australia) has them- includes magnesium as well

[@sylhomeo6351]

Spoken like a true doctor! It’s not about supplements, it’s about peace of mind.

[@eliyahfeld]

Has been dealing with bad insomnia cycle for past 2 month. Been taking the other 3 supplements for a while without much effect (maybe was good for anxiety but less for falling asleep). Been using sleeping pills and melatonin etc, not fun. Past 2 nights started taking myo inositol and been able to fall asleep without melatonin or pills. Seems like it really makes a difference for me. Was told about it by a friend who also had immediate effects on his waking up. So definitely worth a shot it could make all the difference 🤞🏻

[@MEF7]

What's the name of the company please

[@eliyahfeld]

Fairhaven health. Tonight was similar, 3 d night in a row have been feeling the effect. Good luck 👍

[@ggaz683]

Just letting you know that their have been studies showing myo-inositol lowers testosterone levels by a big chunk. Maybe its worth looking for other sleep aids. Ashwagandha is something that might be able to help you with sleep and has been shown to increase testosterone and reduce cortisol (stress hormone). A quality magnesium and omega 3s may help with sleep but you should be taking them regardless of sleep problems or not. Their are millions of supplements and chemicals out there. I'm sure their are some that can improve your sleep without reducing testosterone.

[@DenielEdwards]

WHAT MG OF MYO INOSITOL DID YOU TAKE AT NIGHT FOR SLEEP ???? NEVER HEARD OF THIS BEFORE THANKS. 7-17-23

[@mr.elastomeric1787]

@@ggaz683 Good tip; any info on that L-theanine? Thank you.

[@4239LEO]

magnesium threonate can be a strong laxative for some, make sure you are close to a bathroom if you are susceptible, I am.

[@misterbulger]

Magnesium complex (10 types of mag in one capsule) + GABA is amazing. I used to rarely dream now I dream every night and wake up a lot more energized. My morning wood was gone for years but now its back. That REM sleep is amazing I don't think I was getting it.

[@jimb2172]

Thank you.

[@Aurla-R2-D2]

Hi, Which brand of GABA do you take? Cheers ^_^

[@misterbulger]

@@Aurla-R2-D2 Nutricost. I try to buy that brand of any supplement when I can.

[@annan.3283]

It would be helpful if you listed the names of the supplements in your description here. Your show notes link has a lot of info and I couldn’t find what I was looking for.

[@jameygannon1973]

"Portal Sleep Aid" is the sleep supplement that i take has all the ingredients at the dosages mentioned.

[@David8Fitch]

Agree with needing a list of what he’s sharing

[@joantrendafilov7963]

What i do which i don't advice anyone else to try is as follows. Magnesium and vitamin B complex, fish oil during the day. At night Atarax half a pill of 25 mg. Ashwagandha 500 mg, melatonin and Gaba. There are lots of side effects especially from the Atarax and i know it is not a long term solution, but really knocks me out and is not the worst sleeping pill as its not addictive. There are lots of other supplements i am willing to try.

[@oldsnwbrdr]

GABA works great for me. Easily averaging another hour a night. Falling BACK asleep is easier.

[@Aurla-R2-D2]

Hi, Which brand of GABA do you take? Cheers ^_^

[@oldsnwbrdr]

@@Aurla-R2-D2 I actually switched to a sleep aid sold by Costco. It has 10MG of time release melatonin and a little bit of GABA. Been using this a week and the results have been fantastic so far, better than the GABA I had been taking with 5MG of disolvable melatonin.

[@Aurla-R2-D2]

@@oldsnwbrdr~ Thank you so much for the update :) I live in the UK, so can't get melatonin OTC, only via prescription.

[@TaperingHelp]

I wish so much you would do a full episode on supplements that help and are safe when tapering benzos. And tips in general to make it easier. This is something Dr Anna Lempke is an expert on as well. Andrew we really need you in the tapering from benzo community. So much information and misinformation and it's already hard for us to deal with stress in this condition.

[@hey956]

Exactly the reason why I'm here! Unsure what is safe to have to fall asleep during benzo wd

[@arizonatea3734]

THC or CBD is anti convulsive. I'm sure there's a tapering guideline just like with severe alcoholics. Could probably just reduce by 10% every week without large gaps of breaks. I've known people who heavily abused benzos and did similar things. I'm talking like 10 bars per day.

[@turnip5359]

Very interested to know about this too

[@kimberlys4075]

I always find Magnesium Threonate, Apigenin and Glycine powder in a sleepytime tea as a great sleep cocktail.

[@Nini-tj6se]

Can you please tell me the brands of these products you use

[@Aurla-R2-D2]

@@Nini-tj6se~ Hi, I am not the OP (original poster), but I have used magnesium l-threonate and glycine for years and, personally, I would recommend Dr Mercola magnesium l-threonate and Now glycine loose powder (it's 100% glycine and just takes mildly sweet). All best wishes ^_^

[@kmorros]

Hi, I have heard you comment on a few clips about Melatonin. Melatonin SR formulas mimic circadian rhythm and people have better experiences with that than other forms of melatonin. One other thing about melatonin is that it has neuromodulator properties and has been proven to help support the mitochondria. This has been shown in studies related to COVID-19 and sepsis and reduce thrombosis. I would like to suggest Dr. Pierre Kory as a guest on The Huberman Lab. He has also been on Joe Rogan, Darkhorse Podcast, and most recently Tucker Carlson. Let me know if you would like an introduction to him for your show. Thanks.

[@perpetualfond]

1. Myo-inositol a. Help shorten amount of time when you fall asleep at night 2. Theanine 100mg-400mg a. Excessively vivid dreamers should avoid 3. Magnesium threonate = magnesium bisglycinate a. Allows to ease into sleep more readily

[@joeblow2183]

Thank you for spelling it out. I was panicked bc I couldn’t google it

[@dencollie]

Bone broth powder choc or vanilla 1 scoop mixed with few tablespoons of milk makes nice pudding and helps ALOT ! Also amino acid glycine and taurine

[@paulmaloney2383]

I fall asleep quite easily but boy my dreams are wild and vivid, if I could take pill that would eliminate dreaming completely I would for sure take it

[@christracy130]

I wouldn’t recommend for a variety of reasons but many report THC to reduce dreaming

[@lillonix]

All info about Myo-inositol is about women usage adn the lower of estrogen. I´d greatly apreciate someone orienting me about this. Thanks!

[@duclercdudu8737]

ok my case I had su casa when: stopped caffeine after lunch, avoided heavy food at night and no insta or reels after 5pm. This is sleep therapy.

[@Jeff-mq8mw]

I spin on stationary bike zone 3 for 50 min 30 min before bed. No problems falling asleep anymore. 👍

[@correctivechiropracticdeca6898]

Dr. Andrew. Have you seen/heard/noticed any connections between blood sugar imbalances and night wakes between the same hours each night, around 1-3 am. ?

[@OdieSwan]

Hi there! Not a medical professional or even a scientist, but a lifetime diabetic (T1D with insulin resistance). There is a tendency for diabetics to struggle with their sugar in that time frame, usually lows. Having low blood sugar, at least for diabetics, can pull you out of a dead sleep for sure. High blood sugars can also easily cause sleep disturbances. Lifestyle factors like late night snacking habits, stress, alcohol consumption, and the timing of exercise would influence anyone's sugar, but I'd also be very curious to find out if it would be enough to cause generally healthy individuals to wake up from it.

[@Karen-e1f]

My doctors don't want to give me anything. I have chronic insomnia. It was emotional trauma at first, but no, it's physical. I try different supplements. I'll try your advice. I am also trying to tire myself out by walking more. 🚶‍♀️

[@gevanbelman]

This is similar to way I can’t sleep. ( trauma) did you find anything that works?

[@ElenaRata-iv5pk]

@@gevanbelman did you try meditation?Or write down your thoughts and worries?

[@francesca333]

I'm with a few others, what are the doses you recommend with the magnesium and apigenin? Thank you. Love your podcasts, great to get information from a real scientist.

[@steveia97]

Drinking 1/2 to 1 cup of Kefir about an hour before bed works well for me. Unlike everything else I've tried, I haven't found the need to rotate this like I have everything else. Everything else I have tried may work for a few days and then wouldn't help. It took about 3 days for Kefir to work well. I think my body had to adjust to it.

[@robertoverdi232]

If I wake up and can't sleep, then sometimes a half cup of Kefir helps me get back to sleep.

[@diegod7936]

Bro drinks warm milk before bed

[@AllThingsConsidered333]

I fall asleep easily most of the time.. but I wake multiple times in the night, at random times not at the same times. Sometimes I wake up a couple hours after I fall asleep and I think it’s time to get up so I get up & go downstairs to get my coffee and then I realize I still have a few hours before it’s time to get up. I’ve tried a few prescription meds as well as gaba & melatonin but so far nothing has worked. I don’t typically nap during the day and I stop caffeine usually by 3pm or at the latest at 4pm

[@CrustyCrip]

For people who wake up and can't go back to sleep because they have high night-time cortisol, a key supplement is phosphatidylserine (PS). I do use theanine and magnesium, but PS is what really does it. PS 100mg is too little, I need 200-300mg.

[@sinistra7450]

Zinc supplement is great as well, it temporarily inhibits cortisol secretion

[@wolfcub1483]

Hello doc, I take before bed, 3mg of melatonin, and 100mg, of 5-HTP, and occasionally add 250mg of Gaba depending on the stress level.

[@sultanouda6583]

All types of magnesium cross the bbb btw, Citrate imo is a great middle ground for best overall in terms of price/benefits ratio .. and yea it will do the exact same thing those he mentioned do, don’t get tricked with labels .. Only pay the extra $ for a vit or mineral that actually worth it which are very few tbh

[@tablameister]

L-Theanine and magnesium glycinate does it for me.

[@SoggySlopster]

L theanine boosts cognitive function so you’re kinda missing out on all the benefits if you take it before sleep

[@stephenstuckey]

Magnesium threonate is supposed to be the best for sleep......

[@Photik]

​@@stephenstuckeyisn't Glycinate best absorbed though?

[@stephenstuckey]

@@Photik apparently, yes. Glycinate is what I take. I've never tried threonate, it's just what I've read and heard. Both are absorbed better than the rest. So you can't go wrong with either.

[@bonniedrake8382]

I take gabapentin only 300 mg before bed… it helps go back to sleep, because I often get out several times each night… I also take 600 mg magnesium-bisglycinate before bed…but restless legs wake me up once I initially fall asleep…so annoying

[@melekansag1707]

I have been taking calcium,magnesium and zinc supplements in one capsule and I’ve observe that I had good sleep and feels good unlike before when I was not taking anything I’m turning 40 so I decided to take supplements

[@WH2012]

Myo-Inositol Theanine Magnesium (L) Threonate Magnesium Bisglycinate Apigenin

[@Aixmad]

Thanks man. Now I don’t need google to correct my spelling.

[@SoggySlopster]

L tryptophan

[@WH2012]

@@SoggySlopster That too. ;0)

[@TheWeekendYogurt]

My favorite sleep supplement is Miralax. I take 17g right before sleep and wake up nice and refreshed in a lovely warm pile of liquid stool.

[@gif24gt60]

The Hershey's squirts will wake u up refreshed.

[@orbifold4387]

My sleep problems are mainly due to poor hand blood circulation. No supplements can fix this. The only solution I found which works during the cold season is to take a hot bath before bedtime. That way my core temperature drops, and sometimes I'm able to sleep like a baby. But I don't know what to do in the summer.

[@WH2012]

Look into Benfotiamine. ;0)

[@aureliosoriano9520]

Exercise?

[@cabolynn]

Just a suggestion to research a complete K2 supplement to help your circulation. Vibration plates are also good to help with circulation. Good luck.

[@orbifold4387]

@@cabolynn Thanks. Even if it doesn't work a complete K2 supplement is something that I should be consuming anyways.

[@orbifold4387]

@@aureliosoriano9520 I do and it helps. With exercise (in the early morning) I can also start my day without ingesting caffeine (or a lot of it). Which in turn means a deeper sleep.

[@dend1]

Finding theanine is great for falling asleep, but results in tons of nightmares waking me up. Thinking Magnesium + Apagenin after waking up in the middle of the night might work Myo inositol feels harsher, makes me drowsy but also gives me a slight tension in the head, and doesn't do anything for over thinking the way theanine and perhaps apagenin does

[@chikacherrycola9189]

🪲 You are AMAZING!!! I can’t take ANYTHING for sleep or I will have the MOST Vivid Nightmares❤️❤️ Exercise Is Key❤️ Love U❤️

[@jakeelsner2963]

Maybe seeing a psychoanalyst about your dreams might help?

[@backalleygaming7096]

How about for people who have sleep easy, and don't wake up. But their sleep is very shallow ? What would help these people and suppliments would work

[@madeinandhra12-rk5mw]

I stopped drinking coffee one and half year ago - and never had sleep issues after that

[@joelgaray25]

Dr. Huberman is the GOAT!!

[@dreamteam709]

[@dorothylantz9484]

I just discovered this and took my first one. We will see!! Im weaning off, trying, klonipin. and Restoril.

[@johnsmith-pc9mq]

Go keto diet limit processed food and gluten and limit dairy like milk any white sugars white breads pasta all that stuff exercise day time cardio and weights drink water have sea salt electrolytes I got off seven psych meds from doing this but as a beginner in diet and exercise take it slow not jump in super strict diet and exercise search these things up diet for mental illness or anxiety or anything I was on klonopin for seven years also straight it made me more nervous from long term use

[@joanneschultz-ferguson4430]

I wish Dr. Huberman would also discuss on another KZbin video the effects of menopause in women and the effects on sleep. I will admit here, I have been taking one Cannabis cookie every night , plus got on my Bioidentical hormones again since all my female parts were surgically removed about 18 years ago. That's when I started having real sleep problems. One's endocannibinoid receptors are also affected by menopause and the cannabis cookies were the only thing to help me get good sleep. However, they haven't been working as well lately, so I'm going to wean off of them for a week or so and switch to a couple of the supplements he's talked about.

[@Aurla-R2-D2]

Hi, Thank you for sharing your experience, and highlighting the impact of hormones on sleep. How are you doing now, sleep-wise?

[@GlimpseIntoTheirNatures]

The dosage is important as high doses of myo-inositol would mess with one's ADHD (myo-inositol) increases dopamine but too much may affect you. I would buy the regular dose on the bottle, and then a week later take two capsules. Since I hear 900 mg is being recommended here for that one supplement. Thank goodness I don't get the dreams waking me. I usually dream just before waking for the day.

[@sophieamirian6726]

THANK YOU SO VERY MUCH FOR YOUR VERY IMPORTANT AND USEFUL VIDEO ❤

[@deathstr1ker6666]

YOU DON'T NEED TO SHOUT

[@joeblow2183]

Thank you! Unless I got on a better sleep cycle your recommendation for getting back to sleep after the 2 am wake up is working!!!

[@juliareid3258]

Pure encapsulations magnesium glycinate is the best magnesium I have found for sleep

[@ConflictedYouth]

Doubt Costco Magnesium Glycinate is any worse than Pure Enc

[@pokeypaul78]

Thank you for giving so many science based actionable items for us to put in our toolboxes. I am a bit confused on the dosages. I wanted to purchase Magnesium Threonate and 145mg was mentioned in another Huberman podcast. Several brands say you need 2000mg of Magnesium Threonate to get 145mg of elemental Magnesium. Which value is important? Elemental magnesium or the Threonate? Don't want to overdose.

[@nguyenkhoivo2777]

elemental

[@petemitchell6788]

You’re supposed to take 3 of those capsules.

[@samirdreamalot]

I was wondering the same thing and concluded that one takes 6 capsules to get 288mg of elemental magnesium since he recommends 300-400mg. I suppose, actually 7 or 8 caps would be somewhere in btw that 300-400 range. I'm starting with 6 for now.

[@RRR20238]

@@samirdreamalot I think 300-400 mg of Magnesium Threonate, that was mentioned in one of the first episodes, was either a mistake or outdated recommendation, since in his later podcasts Andrew Huberman says the dose is 145mg. The same 145mg dose is stated in the "Toolkit for Sleep" article on his website. Alternatively he recommends taking 200mg Magnesium Bisglycinate instead of Threonate

[@andafodolica]

145 mg elemental!

[@TERMINAL-BALLISTICS]

Good luck getting oral apigenin to permeate the blood-brain barrier, as the primary bulk of the parent compound's conjugated metabolites are rapidly effluxed into the lumen and subsequently eliminated. You'd better plan on taking supraphysiological bolus doses of apigenin if you you want better sleep - and even then, it's effects are questionable.

[@themachismomatrix5236]

ZMA helps REM sleep. Make sure take copper too, as Zinc can turn your hair gray, if it’s taken in more quantity.

[@victoriahoffman7781]

What's zma? I don't get deep restful sleep. And it goes on for days and days sometimes a week before I get one or two deep sleeps and then back to it.

[@themachismomatrix5236]

@@victoriahoffman7781 zinc, magnesium, vitamin B6

[@AquaFrost777]

Watching this at 5am, been awake since 3am. Found this video when searching for Apigenin info. Theanine was a bad experience for me. Wish I had seen this video before I took it. Thanks for this 'clip'.

[@gevanbelman]

Hello any luck ?

[@AquaFrost777]

@@gevanbelman Can't afford any new supplements right now. I have tried going to bed earlier and waking with the sun. It has helped a little bit. The first two weeks were good but now added stress is making it harder to fall asleep and stay asleep. I also started taking TMG and Spermadine early in the morning also, since I already had them. They might have contributed to the slight improvement.

[@Oldladycamera]

And when do you take the myo inosotol to help with waking up in the middle of the night, at that time, or before bed time?

[@aamsergie]

I don't have a problem with the supplement recommendations, but it's masking the GIANT problem - breathing while sleeping. If people breathe properly during sleep, then the waking doesn't happen. The racing mind is much less as well.

[@alexgonzalezMI]

I've been sleeping terrible for a while. I got a Whoop because my new coach wanted me to track sleep and HRV and I can't sleep with an Apple Watch on my wrist. Anyway, I tried Threonate and Apigenin last night. Whoa!!! Out cold. Best sleep I've had in a while, but you will get lucid dreams from it. If you've taken Alpha Brain and it's given you lucid dreams these are similar.

[@omavicmcmurray2893]

I appreciate your work, it seems you push this out ( which is better than not getting it out) but I wish you would post the spelling of these items when you mention them. I think im a visual learner! I am so grateful for your work!

[@MS-gv6mi]

I second this Dr.Huberman has me over here spelling incorrectly on Google

[@WH2012]

** Myo-Inositol ** Theanine ** Magnesium (L) Threonate ** Magnesium Bisglycinate ** Apigenin

[@HubermanLabClips]

The names of the supplements mentioned can be found in our Toolkit for Sleep newsletter: hubermanlab.com/toolkit-for-sleep

[@omavicmcmurray2893]

@@HubermanLabClips thanks 🙏 you are a lovely!

[@suzetteshares]

Remember, you can always hit the drop-down menu and view the transcript.

[@bh9262]

When and how do you take these supplements? With food without food? With food, at bed time, is empty stomach fine?

[@edwardferron]

I surprised to see that Valerian root, did not make the list. I love this stuff!

[@emeraldspark8794]

It probably because it involves GABA. You shouldn't supplement neurotransmitters it you can your body to decrease it natural production. This also why not good to use melatonin even though it very effective.

[@BC-wj8fx]

@@emeraldspark8794 Yeah, melatonin is great until you develop a tolerance. Special occasion use only.

[@jbaker3504]

I stopped Valerian and didn’t sleep for two days

[@davevarga]

Valerian root works great! For about a year, then not so great.

[@marcusorillius6971]

These supplements REALLY work I have had terrible if any sleep for almost 30 years and finally after trying this protocol I am sleep pretty well. Only thing stopping me from sleeping through the night are my trips to the bathroom. 👍👍

[@lghbtsl]

I usually have no problem falling asleep, and no problem falling back asleep if and when I get up in the middle of the night to use the restroom. However, the issue I am dealing with is waking up tired. Any supplements that would help this? Thanks!

[@hasselnttper3730]

This is extremely anecdotal since I've only taken it two nights, but 1 mg melatonin before bed seemed to make 6 hours of sleep feel like 8 when I woke up today. I usually need 8 - 12 hours of sleep just to feel OK-ish. But my case might be unusual, since I have a terrible sleep schedule where I naturally get tired when most people wake up in the morning. Maybe this messes with my natural melatonin production when I have to sleep early, which is most weekdays. I also started taking 1 multivitamin with dinner, so this may also play a factor if I was deficient in something.

[@diarmud]

@@hasselnttper3730 How is it working out for you so far? Looking to buy a supplement for the tiredness on waking up

[@syamiry1]

If fact Ketotifin is the only thing that helps consistently. It is an antihistamine with sedating properties. One of my friends is taking it as well, and he reports the same thing. That actually helps a lot. I’m surprised that Dr. Huberman does not mention that at all.

[@kayfarquar2034]

Well they say Benadryl is not good for brain health and a lot of people take that for sleep.

[@camilavacca9745]

theanine makes me sleep easy but that is true. I wake up in the middle of the night not being able to go back to sleep

[@martinaee]

Do you find that is the case still if you take it earlier in your day? Or does the time of day not matter to you in that regard?

[@FisherKot]

Chamomile tea. That’s it. Sometimes add a pinch of lavender to it.

[@Tara-zq3il]

What i need is 'deep restorative sleep'..I rarely get more than 40mins..I'm 70yrs.

[@ivanverdian1]

Magnesium Glycinate, Apigenin and L Theanine are really worked for me..

[@johnjones99124]

how long did you take

[@ADWMiner]

just trying apigenin right now. Always had trouble falling asleep and i do shift work which doesnt help. Man this night i fell asleep so fast it was amazing

[@wotchras]

Great video. What about ashwaganda?

[@Photik]

Isn't that an adaptogen which helps with lowering cortisol levels?

[@wotchras]

@@Photik yes

[@GaryMetivier]

Dr. Huberman--my wife has been a nurse for more than 30 years. She got me to watch some of your video podcasts as she has them on most nights when I go to bed an hour or so after she does. I (a former tv reporter and news anchor) who worked the 2nd shift for years, have always had issues getting enough deep sleep--waking up groggy and not rested. I tried cpap for a year five years ago only to discover with my own documentation and tracking (and sleep doctor confirmation on another overnight sleep lap) that I did not have apnea. Doc suggested my brain is just too active and said I could consider a strong med that would likely help me slow my brain a bit but might curb my creativity which I use for my work. Long story short--I am fascinated by your work--in particular your sleep series which I am watching now. I also purchased the supplements you noted-- apigenin, magstein and theanine. Now to the question -- I have been on them for 9 days. I have not seen improvement in deep sleep --as I still only get between 20- 38 minutes of deep sleep. i average a little less than two hours of rem and about 4 core--but wake up 8-10 times if only briefly. I did start with magnesium then added the others two days later. Does it take some people longer to process and benefit from these supplements? Any advice would be appreciate. BTW my longest ever recorded deep sleep has been one hour. Thank you for what you do.

[@GaryMetivier]

Perhaps I wrote to many characters--I see lines through text.

[@RL-]

​@@GaryMetivier strikethrough text on KZbin is a result of surrounding a block of text with hyphens (-) like this: -The first and last characters in this line are hyphens.- You can do the same thing with (*) to make text *bold,* or (_) to use _italic_ text. Just stick to using the en dash (-) or em dash (-) depending on where you're from just to be on the safe side.

[@MikeyearOne]

THC has been the only thing that has helped me after getting out of the USMC. Two edible gummies and I get to actually sleep.

[@engell3707]

Oorah green grass Marine!

[@sgold1132]

Agreed. I dose with a 50/50 mix of indica THC and CBD RSO oil. I sleep much better and don’t wake up groggy or disoriented.

[@NemorisInferioris]

Same, but it reduces your REM sleep, which isn't good. But weed does make me pass tf out if i smoke enough.

[@NotSincity]

I would love to hear what you have to say about creatine and sleep. I cycled on and off creatine for months now. I've noticed a huge difference in my sleep when i take creatine. I get 3 hours max when I take it. I love the strength I get from creatine and it works 100% but losing so much of my sleep is not worth it.

[@richardgale5369]

would love to debate you about dream phenomenon.... why tamper vivid dreams... a sign that a person has an easier ability to enter lucidity, an opportunity for extraordinary personal growth and to understand more about the nature of consciousness than any reductionist neuroscientist can tell you

[@1timbarrett]

Yup. Dreams are our friends, like having a built-in spirit animal.

[@flycorvus]

My favorite supplement for a good sleep is sunlight every morning. A well balanced circadian rhythm is pivotal on this planet. The other important factor is fructose withdrawal.

[@1timbarrett]

I like your no-products approach.

[@gloriasaliba3395]

Agreed

[@garyabblott5815]

It's almost like you've listened to his other podcasts

[@alifetosummit]

Man, I have been taking these together, but I, now, am way over sleeping. Apigenin + Magnesium + Theanine = 9-11 hours per night.

[@djram8892]

Really

[@aliqureshi9966]

is it still working? how do you feel in the morning after such long sleep?

[@marlynjoya9989]

Must be rough lol

[@michaelbacile8439]

I only get 2-3 hours of sleep a night. I work in construction so I know I’m burning plenty of energy through the day. I just can not fall asleep. I lay down around 9-10 and fall asleep around 3-4am. It’s very frustrating

[@DiegoDiaz-ci8tx]

did you check your vit. D level ? I had the same issue , got blood test and happen that my levels of vit D were low

[@michaelb41]

Do you consume caffeine drinks?

[@danolanater]

Try to not smoke too much meth during the day

[@SaveNature701]

Eliminate all alcohol

[@Duck4212]

I am one of those who falls asleep and then wakes up at 2:00 am to 3:00am. Sometimes I use a guided sleep meditation to fall asleep again. I am ok if I don't reach for my iphone. Once I start looking at my iphone I will not fall asleep. Keep the iphone in another room.

[@Anestis28]

Even though I sleep 8 hours each night from 11 pm to 7 am , I still feel tired during the day and a bit moody , also I checked my t levels a month ago and were close to 500 nanomols , I’m 29 yrs old I also go to the gym 3 to 4 times a week

[@pizzoe]

I am interested in deep sleep specifically... I have no problem falling asleep and I typically get about 7 hours of sleep a night, I keep a pretty regular schedule, and follow a low-light pre-bedtime routine. I take L-Theanine as I have found that it improves my deep sleep score but I still get rated low by my smartwatch for my deep sleep as it says I average around an hour (18%) but it wants me to get an hour and a half... Suggestions?

[@nikitaw1982]

what was the one about getting back to sleep if woke? maybe if something wakes you up even slightly like ur sleeping in awkward position and have to reposition ur self it might take a while to get settled. if speed up that process then maybe more deep sleep. ps Ltheanine, do you get the vivid dreams like he says?

[@nikitaw1982]

myoinositol shortens time to fall back asleep.

[@pizzoe]

@@nikitaw1982 good call. I am a VERY light sleeper and I use earplugs every night but my wife snores REALLY loud haha and that possibly is bringing me up out of deep sleep. I may try the myoinositol. Thank you!

[@pizzoe]

@@nikitaw1982 I don't recall dreams being any more vivid than normal... 🤷

[@pizzoe]

@@nikitaw1982 after further research, I am a little concerned about trying myoinositol... It seems that it lowers your testosterone levels... As a 45 yr.old male, from what I understand, my T levels are already either dropping or at risk for dropping so I hesitate to take a supplement that would exacerbate that problem. I am looking into glycine, though, and may try that instead.