How to Improve Sleep with Andrew Huberman's Sleep Stack (Supplement List)

Neuroscientist Andrew Huberman’s "Sleep Stack" offers a blend of supplements designed to improve your sleep quality.

Let’s explore how you can benefit from his recommendations.

Core Supplements for Better Sleep

Huberman’s Sleep Stack includes core supplements that support improved sleep without the harsh effects often associated with traditional sleep aids:

1. Magnesium Threonate or Magnesium Bisglycinate:
   • Dosage: 145-400 mg daily
   • Benefits: These forms of magnesium are selected for their ability to cross the blood-brain barrier. They promote drowsiness and deeper sleep without causing sedative effects, allowing you to wake up refreshed.
2. L-Theanine:
   • Dosage: 100-400 mg daily
   • Benefits: An amino acid commonly found in green tea, L-theanine enhances relaxation and can significantly improve sleep quality. It’s known for its calming effects and can also make your dreams more vivid, adding an interesting twist to your sleep.
3. Apigenin:
   • Dosage: 50 mg daily
   • Benefits: Derived from chamomile, apigenin reduces anxiety and induces relaxation, making it easier to fall asleep naturally without the need for heavy medications.

Optional Supplements to Consider

Alongside the core supplements, there are optional additions you might find beneficial:

1. Inositol:
   • Dosage: 900 mg every three days
   • Benefits: If you often wake up in the middle of the night, inositol can help you fall back asleep. Its occasional use can make a noticeable difference in sleep continuity.
2. Glycine and GABA:
   • Dosage: Glycine (2 grams) and GABA (100 mg) every third or fourth night
   • Benefits: These supplements can be taken to further support sleep quality, helping when you need that extra push for a peaceful slumber.

Dosage and Flexibility in Using the Sleep Stack

One size does not fit all, especially when it comes to supplements. Huberman suggests a flexible approach to the Sleep Stack:

• Starting Gradually: Begin with one supplement and gradually introduce others as needed. This step-by-step approach allows you to identify what works best for you without overwhelming your system.
• Adjusting Dosages: Huberman provides specific dosages to ensure optimal benefits, but you should adjust these based on your individual tolerance and sleep needs.

Effectiveness and Potential Side Effects

Many users report a significant improvement in their sleep patterns with Huberman's Sleep Stack. However, as with any supplement regimen, some side effects may occur:

• Notable Improvements: Most people find it easier to fall asleep and notice a marked enhancement in their overall sleep quality.
• Possible Side Effects: Some users might experience stomach discomfort from magnesium threonate. Additionally, theanine could lead to vivid dreams, which might be either fascinating or unsettling depending on your perspective.

A Safer Alternative to Melatonin and the Role of NSDR

Huberman's stack often serves as a healthier alternative to melatonin, with added benefits:

Avoiding Melatonin: The supplements in Huberman’s stack not only help you fall asleep but also stay asleep, unlike melatonin which can have various negative side effects.

Incorporating NSDR: Non-Sleep Deep Rest (NSDR), such as yoga nidra, is highly recommended by Huberman. Practices like NSDR promote deep relaxation and can significantly enhance sleep quality and overall mental health.

Video Podcast

The information in this guide is extracted from the Huberman Lab Podcast:

Key Takeaways

• Core Supplements: Magnesium threonate or bisglycinate, L-theanine, and apigenin are central to the Sleep Stack.
• Flexible Usage: Start with one supplement and adjust dosages gradually based on personal needs and tolerance.
• Optional Additions: Consider inositol, glycine, and GABA for additional support.
• NSDR Benefits: Practices like yoga nidra can complement the Sleep Stack for enhanced relaxation and sleep quality.