Dr. Andrew Huberman's Sleep Stack | The Tim Ferriss Show

cc: @hubermanlab

Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms.

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Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.

[friarkhan]

I feel like there needs to be a transcript of this entire conversation because it's 100% pure gold!

[shubhamarya]

Me watching this at 3:00 am with dark circles under my eyes

[noblelashley]

Magnesium threonate
L -Theanine
apigenin
900mg myoinositol
Is that right?

[robertkoehler]

Chamomile/ Lemon Balm tea with a little Glycine to lightly sweeten, Mag-Glycinate 140mg. Mag-Threonate and L-Theanine. My Go-to most nights

[eastcoast]

Also has strong kegel muscles which can help you manage the fluid in your bladder decreasing the need to go to the toilet as an early stage.

[davidjordan]

I'm having generally excellent results with glycine. One reported result of glycine is that it makes dreams more vivid (and I see this, too; in fact, when I first started using glycine (and took, as I recall, a larger-than-usual dose), I had a long, vivid lucid dream). Andrew Huberman talks about the inconvenience of waking up, and waking up from a dream, and sometimes I do so, but usually I fall back asleep quickly enough.

[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.

[triciagrame]

creatively and brilliantly presented - it has become my drug of choice

[stevelibby]

My go-to for the past few years have been 2 blends from Tria Alchemy called Rest & Third Eye...I highly recommend!

[cmauro]

This info for kidneys is very important herein, thanks for the new understanding of water drinking, as I still believe the little old lady at the bus stop who told me never to gulp but to sip to make sure we are absorbing. I tend to evacuate in 30 minutes when I drink water even if it's only a cup at a time.

[davidgrana]

How much better is taking apigenin vs chamomille tea?

[francesca]

How big of dose for the magnesium and apoginine? Thank you

[Username]

I've been trying l threonate before bed but it gives my energy and I wake up a lot and don't go into deep sleep.

[Kirk_]

that last comment has really hit home, so glad i saw this. as someone who struggles with falling asleep, i started taking a supplement with theanine in it, an it seemed to help me fall asleep quicker. i have pretty vivid dreams always, but id just remember them in the morning, i wouldnt wake up. i also occasionally have sleep paralysis or night terrors but not very often unless im exhausted. since taking the supplement with theanine in it, iv been waking constantly from sleep paralysis or night terrors and not understanding why as im less stressed now, have a better sleep environment than ever before. that last little bit might be the answer im looking for! shame iv already taken tonights tablets lol we shall see tomorow i guess!

[niels]

Andrew you say you take Myo Inositol every now an then. Since I heard you recommend it I've been taking it every night. Is that safe or should I stop and only apply it when needed? Thank you.

[gastropodahimsa]

Inositol is not an amino acid. It is a sugar.

[cynthiathurman]

I take these supplements, but my question is, why did he say he only takes myo-inositol "once in a while?" Can you develop a tolerance or does it lose its effectiveness if taken regularly?

[stacy]

You need to try adding Ashwagandha to that stack. Game changer if quality source.

[wz]

I've tried Theanine for 10 days. And my dreams kept waking me. Jolt reaction of vivid dreams (which I normally don't have. I stopped taking Theanine. Di anyone have side effect with the Magnesium threonate?

[matthewmore]

Will im going to try dr bergs sleep aid quiting melatonin