Best Supplements for Improving Sleep | Dr. Andrew Huberman

Dr. Andrew Huberman describes several supplements that can help improve sleep.
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Full episode: • Developing a Rational ...
Show notes: hubermanlab.com/developing-a-...
Resources
Examine: examine.com
Toolkit for Sleep: hubermanlab.com/toolkit-for-s...
#HubermanLab #Sleep
Social & Website
Instagram: / hubermanlab
Twitter: / hubermanlab
Facebook: / hubermanlab
TikTok: / hubermanlab
LinkedIn: / andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/neural-network
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[@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

[@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.

[@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.

[@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?

[@kathleenp3135]

Thank you for this❤❤❤

[@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

[@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

[@gsherm150]

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.

[@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

[@sophieamirian6726]

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

[@deathstr1ker6666]

YOU DON'T NEED TO SHOUT

[@tsehayasfaw7349]

Thank you so much Dr you are my source for my wellbeing

[@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)

[@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

[@Paradys8]

Thank You very much!

[@jamesivie5717]

Thank you, great video.

[@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????

[@Lucky_clover_8]

How do you do sleep restriction?

[@holistichealthhacksinfo]

@@Lucky_clover_8 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.

[@wotchras]

Great video. What about ashwaganda?

[@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

[@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

[@Paradys8]

Great info!!

[@RodRock6133]

Thank you Andrew!

[@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!

[@perpetualfond]

4. Apigenin a. Acts as a lowering anxiety compound

[@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?

[@dorothylantz9484]

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

[@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 ^_^

[@annettefowler4704]

Thank you so much 😁

[@noellecel]

Does any of these supplements develop resistance or are they all proven effective with longterm use? Is there a computation how to know the best dose per weight?

[@joelgaray25]

Dr. Huberman is the GOAT!!

[@dreamteam709]

[@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.

[@SilviaOrr]

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?

[@bh9262]

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

[@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.

[@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

[@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 ^_^

[@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.

[@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?

[@seyedurmanghozati5343]

Nice video thanks man. Anyone knows any supplement for longer sleep

[@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?

[@MadeInAndhra-rk5mw]

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

[@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.

[@Tbessix220]

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?

[@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

[@mandyhanna9721]

Would be helpful to present the spelling of these new words of the supplements you noted. Thank you Mandy

[@gwisesan]

Dear Dr. Huberman, Thank you for this terrific video on sleep supplements. I have a 25 year old son with autism. He generally wakes up around 3 am and stays up the rest of night. He makes noises and turns on and off lights. He is non-verbal, so I can’t ask him what’s keeping him up. He weighs 350 lbs. Melatonin has not helped. Any suggestions to for supplements or prescription drugs to help him sleep through the night? Thanks, Garett

[@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.

[@GeorgeForeman.]

When is the best time to take magnesium threonate

[@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.

[@mihailokovincic9399]

What about magnesium citrate? It was mentioned recently by Doctor Galpin on your podcast, so what are your thoughts on that?

[@jackoverton8343]

Not as calming like glycinate, and can cause laxative effect if you take too many or don't slowly increase dosage. It def will reduce anxiety a bit though if you are lacking in mag.

[@vivixwaldo4227]

Should myo inositol be taken when you wake at night or before going to sleep?

[@gatita0001]

Doctor, you do NOT address or spe if y WHAT TIME to take magnesium Theonate, before going to sleep? 2 hrs before? 1 hr? Can a camomile tea be good instead of the pill? I will appreciate your answer. Thank you!

[@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!

[@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.

[@ronanmichalis715]

Hi Andrew! Can you please advice which supplements are safe when you are in Benzo withrawal? there seems to be a lot of supplements that people say are good but then some people say they propspone healing and even cause damage to people in withrawal.

[@GirlCOsk8er]

gaba

[@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

[@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!

[@suzette810]

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

[@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 ^_^

[@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.

[@therealdonoffical]

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

[@ThomasAT86]

​@@therealdonoffical 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.

[@ivanverdian1]

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

[@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

[@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!

[@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.

[@4tun8nanette]

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 ?

[@4tun8nanette]

@@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.

[@joshgreenberg2642]

How long should I take the supplements before sleep?

[@landoan4719]

Thanhks ❤

[@brandont7407]

When should l-methionine be taken for sleep right before bed, later in the afternoon or morning?

[@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.

[@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

[@godzilla5502]

How many milligrams to take for magnesium gylcanate?

[@FisherKot11235]

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

[@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

[@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.

[@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......

[@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!

[@karenhairston104]

I’m interested in narcolepsy. Awakening with vivid dreams. Are any of these supplements conducive for their sleep?

[@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

[@philosophy_schilling]

Thank you! This is so helpful. I don't have a problem falling asleep, but I have both the problems of sleep maintenance + waking up because of vivid dreams. I will fall asleep/wake up about 5 times with 5 vivid, successive dreams after sleeping fine for the first half of the night. I've been taking a lot of perhaps the wrong kind of magnesium (those CALM good-day chocolates), which also has l-theanine in it, so perhaps I need to switch it up. I'd never heard of myo-inositol, but I found what looks like a good one as well as the magnesium bi-glysinate. Super excited to see how they work. I think I will try the myo-inositol first as you recommend trying them out separately.

[@dez6278]

He said l-theanine can cause vivid dreams. Maybe you should stop that that calm supplement for a bit? I've had vivid dreams/nightmares since I was a child, have them all night sometimes, so I feel for you. Have you tried Rhodiola rosea? Many people recommend it for daytime energy and sleep at night. Taking it in the daytime made me sleepy so I just take it at bedtime and I sleep better with it, no hangovers.

[@dilettanter]

Let us know how the myo-inositol works for you .

[@user-dt3wm8rn4j]

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?

[@TheChakal45]

Andrew, What's your opinion on GABA for anxiety and sleep ?

[@dilettanter]

I see elsewhere he takes it and glycine a few times a week - for sleep? No sure why

[@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

[@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 ^_^

[@babybear6085]

I take valerian root. Have for a very long time. Works great every night

[@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]

😢

[@marccepeci2980]

Is magnesium Lysinate Glycinate okay?

[@polarbear4612]

The L threonate pills I have say each pill contains 48mg of elemental magnesium and 667mg of Magnesium L threonate. The dosage on the container says to take 3 pills. Is that the correct dosage? It sounds like too much.

[@Fun_reading_with_kids]

Thank you for the information! I’ve been having good results with gaba and l-theonine. I would like to try out apigenin to see how it would effect my sleep. Would it be safe to take gaba and l-theonine with apigenin? Thank you!

[@dldudley61]

How many mg of gaba do take

[@Fun_reading_with_kids]

325mg

[@31stoffl]

it would be better to switch between the suplements, then take them at the same time...

[@justme42362]

I have trouble falling asleep and then wake up about 2 and am awake for hours. I ordered the mg-bisglycinate and the myo-inositol. They say take throughout the day. What would be best time and dosage for my sleep issues? Thank you!

[@michele21auntiem]

I take an hour before bed.

[@Bill0102]

Incredibly sophisticated; reminiscent of a book that was sophisticated and profound. "Better Sleep Better Life" by Various Authors

[@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

[@kellyeldib4185]

Can you take Apigenin while taking Estradial , ?

[@djaygravity4501]

but, what's the dosage of each? ...

[@Craigsoutdooradventures]

I travel a lot for work, uk and europe but really struggle to fall asleep when travelling even when I’m away for 4/5 days I end up like a walking zombie, at home I sleep well. What would you recommend please?

[@LR-je7nn]

Work your butt off when you are awake usually works for me.

[@josephlozoponi4013]

how do these supplements effect people with sleep apnea.

[@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.

[@davidlazarevic4228]

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

[@simo-dv5xk]

Are there supplements to reduce these vivid dreams that wake you up feeling tense?

[@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

[@Tara-zq3il]

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

[@watchparty1]

Is it too much to ask that you ar least put the names on the sceeen so we can see them?

[@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.

[@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.

[@RonnieKaufman1]

Where to get these supplements?