Sleep Cocktail - Andrew Huberman
Sleep Cocktail TLDR
Below are the main takeaways. Fyi, Huberman typically suggests taking these 30-60 minutes before bed.
Magnesium Threonate: 200-400mg (crosses blood-brain barrier; ~5% may have stomach issues).
L-Theanine: 200-400mg (balances caffeine, takes the edge off; avoid if you have night terrors/sleepwalk).
Apigenin: 50mg (from Chamomile).
Understanding the Sleep Cocktail
This section explores the key components of Huberman's recommendations, including those for falling asleep faster and addressing nighttime awakenings.
Magnesium (Threonate or Bisglycinate)
Huberman often highlights Magnesium Threonate for its unique ability to cross the blood-brain barrier, which can help induce a state of mild drowsiness conducive to sleep. Magnesium Bisglycinate is another excellent, highly bioavailable option that many find interchangeable for sleep purposes. Unlike some prescription sleep aids, these forms of magnesium don't typically impair your ability to function in an emergency. Instead, they can significantly decrease the time it takes to fall asleep and may also deepen sleep quality. As an added benefit, these magnesium formulations are thought to provide cognitive support and neuroprotection, though research in these areas is ongoing.
Apigenin
Derived from chamomile, apigenin acts as an anxiety-reducing agent. This is crucial for those whose minds race at bedtime. If you often find yourself ruminating, problem-solving, or anticipating future events when your head hits the pillow, apigenin can help diminish that mental chatter, fostering the calm needed for sleep.
L-Theanine: For Relaxation (With a Caveat)
L-Theanine, another key component often discussed, is an amino acid primarily found in tea leaves.
It's known for promoting relaxation without sedation. Many find it takes the "edge off" general anxiety or can help counteract the lingering stimulating effects of caffeine consumed earlier in the day. Typical doses range from 100mg to 400mg.
However, it's important to note a caution: While beneficial for many, L-Theanine can, for some individuals, exacerbate dream vividness. If you are prone to night terrors, sleepwalking, or find that very intense dreams jolt you awake and cause anxiety, you might want to approach L-Theanine with caution or avoid it.
Myo-Inositol: For Waking Up in the Middle of the Night
For those who fall asleep without issue but then find themselves awake and struggling to get back to sleep later, myo-inositol could be a valuable ally.
A typical dose of 900 milligrams taken before bed (or even during a nighttime awakening) may significantly reduce the time it takes to fall back asleep.
Beyond its sleep benefits, myo-inositol is also recognized for its positive effects on mood regulation and other aspects of overall health.
For anyone interested in exploring the full spectrum of its scientifically-documented effects on hormones, brain, and body health, complete with evidence strength and study links, examine.com is an excellent and unbiased resource.
More Huberman Sleep Hacks
Sunlight Exposure: View sunlight outdoors for 10-60 minutes (depending on cloud cover) within 30-60 minutes of waking and again in the late afternoon. Avoid sunglasses for this. If waking before sunrise, use artificial lights then go outside.
Consistent Sleep Schedule: Wake up at the same time daily and go to sleep when you first feel sleepy.
Avoid Caffeine in Afternoon: Stop caffeine intake 8-10+ hours before bed.
Limit Evening Bright Lights: Avoid bright lights, especially overhead, between 10 pm and 4 am. Use dim lighting; blue blockers can help.
Naps: Limit daytime naps to under 90 minutes or avoid them.
Night Wakings: If you wake up and can't fall back asleep, try Non-Sleep Deep Rest (NSDR) or Yoga Nidra protocols (found on YouTube).
Optional Supplements (before bed): Consider Magnesium Threonate/Bisglycinate, Apigenin, or Theanine. Start with one (or none) and assess. (Cautions: Theanine may intensify dreams; Magnesium can cause stomach upset for some).
Pre-Bed Alertness: Expect a natural spike in alertness about an hour before your bedtime; this is normal.
Cool, Dark Room: Keep your bedroom cool and dark; use layers of blankets to adjust temperature, as your body needs to cool down to sleep.
Avoid Alcohol & Sleep Meds: These disrupt sleep.
Wrapping Up
When exploring sleep supplements, Huberman suggests a systematic and patient approach. Rather than immediately combining multiple supplements, consider testing one at a time.
For instance, you could use magnesium threonate for about a week to evaluate its specific impact on how quickly you fall asleep. The following week, you might switch to apigenin to compare the results. This methodical process helps you identify which individual ingredients work best for your unique physiology.
It's crucial to listen to your body during this experimentation; if you experience any adverse reactions to a supplement, discontinue its use immediately. To truly isolate the effects of the supplement being evaluated, try to maintain consistency in other aspects of your nutrition and any other regular supplementation during these testing periods.
Once you've determined which supplements are effective for you individually, you can then explore potential combinations to see if they offer enhanced benefits.
By patiently and systematically experimenting, you can tailor a supplementation strategy that helps you achieve the restful, restorative sleep you deserve.