Huberman’s Sleep Cocktail: Fall Asleep Faster

Huberman’s Sleep Cocktail TLDR

  • Sleep Cocktail:
    • Magnesium Threonate: 145 milligrams
    • Apigenin: 50 milligrams
    • Theanine: 100 to 400 milligrams
  • Timing: Take 30 to 60 minutes before bedtime.
  • Dietary Advice: Avoid food for at least 3 hours before taking the supplements and going to bed.

Huberman’s Sleep Cocktail

Huberman, shares his insights on three powerful supplements that can greatly improve your ability to fall and stay asleep: magnesium threonate, apigenin, and theanine.

According to Huberman, you don’t necessarily need to take all three supplements, although many people experience a synergistic effect when combining them. The margins of safety for these supplements are generally broad, making them accessible to most individuals seeking better sleep.

The recommended dosages are as follows:

  • 145 milligrams of magnesium threonate
  • 50 milligrams of apigenin
  • 100 to 400 milligrams of theanine.

Many people find that taking these supplements allows them to feel drowsy, fall asleep quickly, and experience deep, restful sleep. Additionally, they often report feeling more refreshed the next day without the typical grogginess associated with some sleep aids.

Huberman suggests taking these supplements 30 to 60 minutes before bedtime for optimal results.

He also recommends avoiding food consumption for at least 3 hours prior to taking the supplements and going to bed.

These supplements have the potential to transform your sleep experience, leaving you feeling more rested, refreshed, and ready to tackle the day ahead.

Supplements for Falling Back Asleep

If you’re someone who falls asleep easily but often wakes up in the middle of the night around 2 or 3 a.m. and struggles to fall back asleep, there are two categories of supplements you might want to consider.

The first supplement is myoinositol, typically taken as 900 milligrams. Myoinositol can help shorten the time it takes to fall back asleep if you wake up in the middle of the night. It also has other beneficial uses for mood and more.

To explore the various effects of myoinositol that have been studied in the scientific literature, Huberman recommends visiting Examine, an excellent website that provides a comprehensive resource for supplement information.

However, for those who wake up in the middle of the night due to extremely vivid or intense dreams, certain supplements should be avoided. Theanine, a supplement often taken in dosages ranging from 100 to 400 milligrams, can be helpful for many people in falling asleep. But for those who experience excessively vivid dreams, theanine supplementation may lead to abrupt waking and even anxiety upon waking in the middle of the night.

Huberman emphasizes that this is an important consideration for those who find themselves jolted awake mentally and physically due to intense dreams.

While theanine can be beneficial for some, it may not be the best choice for everyone, particularly those who struggle with vivid dreams disrupting their sleep.

Exploring Magnesium and Apigenin Supplements

Magnesium threonate and magnesium bisglycinate are both forms of magnesium that can easily cross the blood-brain barrier, leading to a mild sense of drowsiness. This effect is not as potent as sleeping pills, allowing users to still function in case of emergencies during the night. In addition to their sleep-promoting properties, these magnesium supplements are also thought to support cognitive function and provide neuroprotection, although more research is needed in this area.

Apigenin, a derivative of chamomile, has been shown to reduce anxiety levels, which is crucial for individuals who struggle with rumination, problem-solving, and future anticipation before bedtime.

He recommends trying magnesium threonate or apigenin separately for a week and evaluating their effects on sleep latency (the time it takes to fall asleep). If neither produces the desired results, he suggests combining the two supplements.

For those eager to improve their sleep quality, taking both magnesium threonate and apigenin together from the start may be tempting. However, if the goal is to identify the most cost-effective and biologically effective approach, experimenting with each supplement individually is recommended.

This method allows individuals to pinpoint which ingredients are most beneficial for their specific needs.

Huberman emphasizes the importance of monitoring any negative effects when introducing new supplements. If any adverse reactions occur, he advises discontinuing use immediately.

When testing supplements, it’s crucial to maintain consistency in other aspects of nutrition and supplementation to accurately assess the impact of each ingredient on sleep quality.

Watch Andrew Huberman on Sleep

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