andrew huberman sleep stack

Andrew Huberman is a professor of neuroscience at Stanford University and the director of the Huberman Lab. He also runs the immensely popular Huberman Lab podcast. He has a Ph.D. in neurobiology and has done extensive research on brain development, plasticity, and function.

Huberman is viewed as an expert in his field, and his lab focuses on understanding the neural circuits that control behavior, including vision, sleep, and stress responses.

In terms of sleep supplements, Huberman recommends a supplement stack consisting of magnesium threonate, apigenin, and theanine. He also suggests GABA, glycine, and myo-inositol as alternatives or additions to the primary stack. It’s important to note that Huberman has a conflict of interest as he has a contract with a company selling these supplements.

Here’s what the Huberman supplement stack looks like:

You can use up to all three or none of the following 30-60 minutes before bedtime:

  1. Magnesium threonate: 145mg
  2. Apigenin: 50 mg
  3. Theanine: 100-400 mg

Magnesium threonate is recommended at a dose of approximately 145mg and can disrupt the gut for about 5% of people. Apigenin is recommended at a dose of 50mg, but it’s important to use it with caution as it may have an effect on estrogen. Theanine is suggested at a dose of 100-400mg, but it may make dreams more vivid and uncomfortable for some individuals.

How They Work

Let’s start with Magnesium threonate. Now, this might sound like a fancy term, but it’s really just a form of magnesium that’s been shown to have some pretty amazing effects on sleep. You see, magnesium is a mineral that plays a crucial role in a wide range of bodily functions, including muscle and nerve function, blood pressure regulation, and even the production of certain hormones.

But when it comes to sleep, magnesium’s most important function is its ability to help your muscles and mind relax. That’s where Magnesium threonate comes in. It’s a form of magnesium that’s been specially designed to penetrate the blood-brain barrier, which means it can help calm your mind and promote relaxation. So, if you’re feeling stressed or anxious at bedtime, taking a little bit of Magnesium threonate might just be the ticket to a peaceful night’s sleep.

Now, let’s move on to Apigenin. This is a flavonoid that’s found in a variety of plants, including chamomile, parsley, and celery. And guess what? It turns out that Apigenin has some pretty powerful sedative properties. In fact, studies have shown that it can help reduce anxiety and promote sleep in both humans and animals.

So, if you’re feeling wound up at night and can’t seem to calm your racing thoughts, taking a little bit of Apigenin might help. And the best part is, you can get Apigenin from a variety of sources, including supplements and herbal teas.

Last but not least, let’s talk about Theanine. This is an amino acid that’s found in green tea, and it’s known for its ability to promote relaxation and reduce anxiety. But that’s not all – Theanine has also been shown to improve sleep quality and help people fall asleep more quickly.

So, if you’re a fan of green tea, you might be getting some Theanine in your diet already. But if not, taking a supplement can be a great way to get the sleep-promoting benefits of this amazing amino acid.

Secondary Stack

If the first three above aren’t working out for you, he recommends replacing them with any one of the following:

  1. GABA
  2. Glycine
  3. Myo-Inositol

The way it looks, every 3rd or 4th night:

  • 2 grams Glycine
  • 100mg GABA

Every other night:

  • Myo-Inositol 900mg
  • Don’t take Myo-Inositol on nights when you’re also using Glycine and GABA
  • It’s known to reduce anxiety and makes it easier to fall back asleep after waking up

How They Work

GABA is a neurotransmitter that helps to calm the nervous system and reduce anxiety. It works by blocking certain brain signals and promoting relaxation, which can be especially helpful when trying to fall asleep.

Glycine, on the other hand, is an amino acid that also helps to calm the nervous system and promote relaxation. It can also help to improve the quality of your sleep by reducing the number of times you wake up during the night.

And last but not least, Myo-Inositol is a natural sugar that can help to reduce anxiety and improve sleep quality by regulating the levels of certain neurotransmitters in the brain.

So how do these supplements work together? Well, GABA and Glycine work synergistically to promote relaxation and calmness in the brain, which can help you fall asleep faster and stay asleep longer. Myo-Inositol can further enhance the effects of GABA and Glycine by regulating the levels of certain neurotransmitters in the brain, which can help to reduce anxiety and promote relaxation.

Now, I want to be clear that while these supplements can be helpful for some people, they may not work for everyone. It’s important to talk to your healthcare provider before starting any new supplement regimen, especially if you have any underlying health conditions or are taking any medications.

But if you’re looking for a natural way to promote relaxation and improve the quality of your sleep, GABA, Glycine, and Myo-Inositol may be worth considering.


What I Recommend Doing

As you probably already know, I’m not a sleep doctor, or even an expert, but I have experimented extensively with sleep supplements. I also focus on tracking sleep performance using a wearable device in conjunction with a Google spreadsheet.

I would suggest experimenting with Andrew Huberman’s recommendations, and seeing if the supplements can make a positive difference in your sleep.

I’ve used Gaba and glycine before but they didn’t do much for me. That doesn’t mean that they won’t work for you.

Everyone’s sleep situation is different and this supplement could be the key to unlocking deeper and more efficient sleep for you. The only way to know is to try and track the results.

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