Sleep Cocktail
Huberman’s sleep supplement stack is one of the most frequently requested topics. These supplements can support sleep but are not replacements for sleep hygiene fundamentals.
The Core Stack
| Supplement | Amount | Timing |
|---|---|---|
| Magnesium threonate | 145mg (as Mg) | 30-60 min before bed |
| L-Theanine | 100-400mg | 30-60 min before bed |
| Apigenin | 50mg | 30-60 min before bed |
How They Work
Magnesium Threonate
- Crosses blood-brain barrier well
- Supports GABA function
- Promotes relaxation
- Many people are deficient
Alternative: Magnesium glycinate (also calming)
L-Theanine
- Increases GABA
- Promotes calm without sedation
- Found naturally in tea
- May cause vivid dreams in some
Apigenin
- Derived from chamomile
- Binds GABA receptors
- Mild sedative effect
- Generally well-tolerated
Optional Additions
| Supplement | Use Case |
|---|---|
| Glycine (2-3g) | May help with temperature regulation |
| Inositol (900mg) | If rumination prevents sleep |
| GABA (100-200mg) | Relaxation (may not cross BBB well) |
Who Should NOT Use
L-Theanine Caution
Some people get vivid dreams or nightmares with theanine. If this happens:
- Reduce dose or eliminate
- Dreams are harmless but can be disturbing
General Cautions
- Start one supplement at a time
- Lower doses first
- Not for everyone
- Consult healthcare provider if on medications
What Comes First
Supplements are layer 3, not layer 1:
| Layer | Priority |
|---|---|
| 1 | Sleep hygiene (light, temp, timing) |
| 2 | Behavioral (wind-down routine, stress management) |
| 3 | Supplements (this stack) |
| 4 | Medical intervention (if needed) |
Fix fundamentals before supplementing.
Huberman’s Personal Use
Huberman notes:
- Doesn’t take every night
- Uses when sleep might be compromised
- Not dependent on them
- Lifestyle factors are foundation
Related Pages
“These supplements can help, but they’re not magic. Get your light exposure, temperature, and timing right first. Then these can provide additional support.” — Andrew Huberman