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Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, has developed a supplement regimen known as the “Huberman Sleep Cocktail” to promote better sleep quality. This regimen includes specific supplements taken before bedtime to enhance relaxation and support the body’s natural sleep processes.
Dr. Huberman’s sleep cocktail — also known as the Huberman Sleep Stack — has become a popular part of his Sleep Toolkit for those struggling with insomnia, poor sleep quality, or just wanting to optimize their nightly routine.
Best Supplements for Improving Sleep | Dr. Andrew Huberman
What’s in the Huberman Sleep Stack:
- Magnesium Threonate or Magnesium Bisglycinate: Taking 200-400 mg of either form 2-3 hours before sleep can help relax the nervous system. Magnesium Threonate is notable for its ability to cross the blood-brain barrier, potentially aiding cognitive function.
- L-Theanine: Consuming 100-200 mg can promote relaxation and reduce stress, facilitating the transition into sleep. However, individuals prone to night terrors or sleepwalking should exercise caution, as L-Theanine may exacerbate these conditions.
- Apigenin: A 50 mg dose of this compound, derived from sources like chamomile, may support the onset of sleep.
Dr. Huberman advises introducing these supplements individually to monitor their effects and ensure compatibility. Additionally, he recommends avoiding melatonin supplements due to potential issues with dosage accuracy and hormonal effects.
Beyond supplementation, Dr. Huberman emphasizes behavioral practices to enhance sleep quality:
- Morning Sunlight Exposure: Engaging with natural light within 30 minutes of waking helps regulate circadian rhythms.
- Evening Light Management: Dimming lights and reducing screen time before bed can signal the body to prepare for sleep.
- Temperature Control: Maintaining a cooler room temperature supports the body’s natural sleep mechanisms.
Final Thoughts on the Huberman Sleep Stack
Whether you call it the Huberman Sleep Cocktail, the Sleep Stack, or just a solid nighttime routine — the science-backed ingredients in Huberman’s Sleep Toolkit are a simple way to wind down, support melatonin production, and improve deep sleep naturally.
For more insights from Andrew Huberman, explore below:
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