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The Best Sleep Supplements Recommended by Peter Attia

Quality sleep is essential for longevity, cognitive function, and overall health. Dr. Peter Attia, a renowned expert in longevity and performance, emphasizes the importance of optimizing sleep through evidence-based strategies, including targeted supplementation. Here are the top sleep supplements he recommends and why they work.

1. Magnesium (Glycinate or Threonate)
Magnesium supports relaxation by regulating GABA, a neurotransmitter that calms the nervous system. Peter Attia favors magnesium glycinate for its high bioavailability and minimal digestive side effects. Magnesium L-threonate, in particular, may enhance sleep quality by crossing the blood-brain barrier to improve brain function.

2. Glycine
Glycine is an amino acid that lowers core body temperature—a key signal for sleep onset. Studies show it improves sleep efficiency and reduces daytime fatigue. Attia suggests 3 grams before bedtime for deeper, more restorative sleep.

3. L-Theanine
Found in green tea, L-theanine promotes relaxation without sedation by increasing alpha brain waves. Peter Attia recommends 100-400 mg before bed, especially for those with stress-related insomnia.

4. Melatonin (Low Dose, 0.3-1 mg)
While melatonin regulates sleep-wake cycles, Attia cautions against high doses, which can disrupt natural production. A microdose (0.3-1 mg) taken 30 minutes before bed is optimal for resetting circadian rhythm.

5. Apigenin (Chamomile Extract)
Apigenin, a flavonoid in chamomile, acts as a mild GABA agonist. Peter Attia highlights its potential to reduce nighttime awakenings without grogginess.

Final Thoughts
Peter Attia’s sleep supplement stack focuses on enhancing sleep quality naturally. Combining magnesium, glycine, L-theanine, low-dose melatonin, and apigenin can support deeper sleep and long-term health. Always consult a healthcare provider before starting new supplements.

For more insights, explore Peter Attia’s research on sleep optimization and longevity strategies.