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Andrew Huberman Sleep Supplements List: Best Picks for Better Sleep

Quality sleep is essential for overall health, and neuroscientist Andrew Huberman has shared valuable insights on supplements that can enhance sleep quality. If you’re looking for science-backed sleep aids, here’s a breakdown of Huberman’s recommended sleep supplements.

1. Magnesium (L-Threonate or Glycinate)
Magnesium is a key mineral that supports relaxation and deep sleep. Huberman recommends magnesium L-threonate for its brain-boosting benefits or magnesium glycinate for muscle relaxation. Both forms help regulate GABA, a neurotransmitter that promotes calmness.

2. Apigenin
Found in chamomile tea, apigenin is a natural flavonoid that binds to GABA receptors, reducing anxiety and improving sleep onset. Huberman suggests 50mg of apigenin as an effective dose.

3. Theanine
L-theanine, an amino acid in green tea, enhances relaxation without drowsiness. Huberman recommends 100–400mg before bed to lower stress and improve sleep quality.

4. GABA (Gamma-Aminobutyric Acid)
GABA is a calming neurotransmitter that reduces neural activity. Huberman notes that 200–500mg of GABA may help some people fall asleep faster, though individual responses vary.

5. Glycine
Glycine (3–5g) is an amino acid that lowers core body temperature, signaling the brain it’s time to sleep. Huberman highlights its role in improving sleep depth and reducing daytime fatigue.

6. Myo-Inositol
This natural carbohydrate (900mg–1g) supports serotonin and melatonin pathways, reducing nighttime awakenings. Huberman suggests it for those with stress-related sleep issues.

7. Melatonin (Low Dose)
While melatonin is popular, Huberman advises 0.3–1mg to avoid grogginess. It’s best for resetting circadian rhythms, not as a nightly sleep aid.

Final Tips
– Avoid caffeine after 2 PM.
– Keep a consistent sleep schedule.
– Limit blue light exposure before bed.

By incorporating these Andrew Huberman-approved sleep supplements, you can optimize your rest naturally. Always consult a healthcare provider before starting new supplements.