Best Supplements for Improving Sleep | Dr. Andrew Huberman

Summary

In the transcript, Andrew Huberman discusses sleep-enhancing supplements. He suggests myoinositol for those who wake up at night, noting its benefits for mood and directing listeners to examine.com for research. For vivid dreamers, he advises against theanine. Magnesium threonate and bisglycinate are recommended for falling asleep, while apigenin, derived from chamomile, can reduce anxiety and promote sleep. Huberman emphasizes a systematic approach to supplementation, testing one supplement at a time for a week to assess its effects on sleep quality.

Takeaways

• 🌙 If you wake up in the middle of the night and struggle to fall back asleep, consider taking myoinositol, typically 900 milligrams, which may help reduce the time it takes to fall back asleep.
• 🔍 For more information on the effects of myoinositol and other supplements, visit examine.com, which provides a comprehensive human effect matrix on various supplements.
• 💤 People with vivid dreams that lead to waking up might want to avoid theanine, a supplement typically taken between 100 to 400 milligrams, as it could exacerbate the issue.
• 🚫 Theanine, despite its benefits for many, is not recommended for those who experience intense dreams that disrupt their sleep.
• 🌱 For those having trouble falling asleep, magnesium threonate and magnesium bisglycinate are effective supplements that can ease the transition into sleep and promote deeper sleep.
• 🧠 Both magnesium threonate and bisglycinate are thought to provide cognitive support and neuroprotection, although more research is needed in these areas.
• 🌼 Apigenin, derived from chamomile, can help reduce anxiety and promote sleep by decreasing rumination and future anticipation, which are common barriers to falling asleep.
• 🧪 A systematic approach to supplementation is recommended to determine the most effective ingredients for improving sleep quality, which may include a trial period of one week for each supplement.
• 💡 If neither magnesium threonate nor apigenin works alone, combining them might be beneficial, but it's important to evaluate each supplement's individual effect first.
• ⏰ It's advised to try a single-ingredient supplement for about a week without changing other aspects of your nutrition or supplementation to accurately assess its impact on sleep.

Q & A

What are the two categories of supplements recommended for people who have trouble falling back asleep after waking up at night?

The two categories of supplements recommended are myoinositol and supplements that help with vivid dreams, such as avoiding theanine.

What is the typical dosage of myoinositol suggested for helping with sleep?

The typical dosage of myoinositol suggested is 900 milligrams.

What is the purpose of the website examine.com mentioned in the script?

Examine.com is a resource that provides information on the human effect matrix of various supplements, including their effects on hormone, brain, and body health, with links to scientific studies.

Why might some people who wake up in the middle of the night avoid theanine supplementation?

People with excessively vivid dreams that lead to waking up and sometimes anxiety should avoid theanine as it might exacerbate these issues.

What are the two supplements that can help with the transition time to sleep and are considered effective for easing into sleep?

The two supplements mentioned are magnesium threonate and magnesium bisglycinate.

How do magnesium threonate and magnesium bisglycinate assist with sleep?

These supplements have transporter systems that allow them to cross the blood-brain barrier, leading to a mild form of drowsiness and potentially deeper sleep.

What is the suggested approach for someone trying to determine the most effective sleep supplement for them?

The suggested approach is to try each supplement individually for a week, without changing other aspects of nutrition or supplementation, to see which one works best.

What is apigenin and how is it related to sleep?

Apigenin is a derivative of chamomile and is suggested to act as an anxiety-lowering compound, which can be beneficial for reducing rumination and easing into sleep.

Why is it important to try a single-ingredient formulation for a week when testing sleep supplements?

Trying a single-ingredient formulation for a week allows for the isolation of the supplement's effects on sleep, making it easier to determine its efficacy without the influence of other variables.

What should one do if a supplement induces negative effects on sleep?

If a supplement induces negative effects, it is recommended to stop taking it immediately.

How can one determine the most cost-effective and biologically effective approach to sleep supplementation?

One can determine the most cost-effective and biologically effective approach by systematically trying different supplements individually and in combination, and observing their effects on sleep quality.