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.

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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.

[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.

[jameshuff]

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.

[kumartamil]

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.

[susandrouin]

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!

[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.

[crazytrain]

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

[barbarawaddell-steele]

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

[annan.]

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.

[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.

[Theone-ouxt]

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 .

[yub]

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.

[akashdevpandey]

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

[janeventsias]

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 🙏

[francesca]

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.

[andreimihaesi]

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

[poo]

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

[stansdad]

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

[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.

[johnnyjohnny]

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.

[highvalue]

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.