Best Supplements for Improving Sleep | Dr. Andrew Huberman
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- Опубліковано 1 бер 2023
- Dr. Andrew Huberman describes several supplements that can help improve sleep.
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Full episode: • Developing a Rational ...
Show notes: hubermanlab.com/developing-a-...
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Examine: examine.com
Toolkit for Sleep: hubermanlab.com/toolkit-for-s...
#HubermanLab #Sleep
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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - Наука та технологія
This clip is from the Huberman Lab episode "Developing a Rational Approach to Supplementation for Health & Performance." The full episode can be found on UA-cam here: ua-cam.com/video/tLS6t3FVOTI/v-deo.html
I'm with a few others, what are the doses you recommend with the magnesium and apigenin? Thank you. Love your podcasts, great to get information from a real scientist.
Thank you for this❤❤❤
Sometimes I can quickly zap an insomnia wakeup at 3-5am by doing 40+ deep breaths - slowing it more and more as they progress. Lots and lots of oxygen and focusing in-between my eyes in the pineal gland, visualizing calming waves of warmth like sunshine wiping away thoughts for the rest. Also slow gentle tapping hands on knees while sitting on the edge of the bed while doing the breaths and visualization of calm silent warmth like sunshine.
Breathing deeply is something I never thought would have such an amazing effect. It helps me to go sleep and I have been a insomniac for 25 years
Is it best to breathe out your nose or mouth on the exhale?
@@GTStuning-inhale through the nose, exhale through the mouth
I have tried visualization as well.... but will add the 40 deep breaths.
Thank you so much Dr you are my source for my wellbeing
I wish so much you would do a full episode on supplements that help and are safe when tapering benzos. And tips in general to make it easier. This is something Dr Anna Lempke is an expert on as well. Andrew we really need you in the tapering from benzo community. So much information and misinformation and it's already hard for us to deal with stress in this condition.
Exactly the reason why I'm here! Unsure what is safe to have to fall asleep during benzo wd
THC or CBD is anti convulsive. I'm sure there's a tapering guideline just like with severe alcoholics. Could probably just reduce by 10% every week without large gaps of breaks. I've known people who heavily abused benzos and did similar things. I'm talking like 10 bars per day.
Very interested to know about this too
Thank You very much!
Bought a cold plunge tub a week ago and seriously helped my sleep at night……sit in 9degrees C water in the morning soon after waking, for up to 2 minutes if I can take it, and has done wonders for my mood as well!
Did you try washing your face with cold tap water?
Thank you, great video.
Dr. Huberman is hands down the best source on the internet. I might be lost half of the time when he explains the science but he always breaks it down so people can understand.
The best source on the internet will always be yourself. You should be wary of falling into the "appeal to authority" fallacy.
@@DenastusGod said it himself to not have idols
Everyone has different opinions.. some say take this it's great, others say NO don't take that it's bad! 😂
@@InjusticeJoshWhen did I ever bring religion into this debate? I didn't. I do though understand your point but your point is irrelevant to this conversation.
@@Denastus Doesn’t matter whether you believe in the Lord or not. I was agreeing with you which is what you should have taken from my comment.
THANK YOU SO VERY MUCH FOR YOUR VERY IMPORTANT AND USEFUL VIDEO ❤
YOU DON'T NEED TO SHOUT
Thank you Andrew!
The most effective supplement to improve sleep in my experience is eliminating all caffeine from my diet.
Thanks for the anecdote. But, I’ll listen to Huberman 🙈
For me its to be active during the day!! If I don't burn enough energy I can't fall asleep.
@@Miawallce80 Yes. Exposure to sunlight seems to help too.
Didn't work for me.
Definitely. People need to remove the factors that mess up sleep before introducing any supplements (Huberman explains this in his full sleep podcast)
You might consider taking (30-60 min before bed):
145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
50mg Apigenin
100-400mg Theanine
(3-4 nights per week I also take 2g of Glycine and 100mg GABA.)
*I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you.
**Don’t take theanine if you have overly intense dreams, sleep-walk, or have night terrors.
***Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it.
It depends on what kind of magnesium you take
I just discovered this and took my first one. We will see!! Im weaning off, trying, klonipin. and Restoril.
Great video. What about ashwaganda?
Great info!!
Apigenin worked wonders for relaxing me before bed. Like a wave a sleepiness just hits, it's amazing.
Hi, Which brand of apigenin do you take? Cheers ^_^
Can u plz give more detail on this
in addition to life style modifications, such as regular exercise, light exposure, no caffein and healthy diet, I found that eating a small amount of brown rice before bed helps with night time awakenings and inability to fall asleep or very early morning rise . (I am not diabetic but believe dropping blood sugar and rising cortisol were the issue). Also take Magnesium . Apigenin and L thianine were effective initially but after regular use lost effectiveness. I listened to all Huberman podcasts concerning sleep and hos suggestions whave been implemented and changed my life.
Hi sorry hope this question is ok, but when you say a small amount of brown rice how much is that exactly? Thank you
@@alangleeson2059 about 1/3 to 1/2 of a cup. and some protein such as an egg.
@@yub398 perfect thank yoy
It would be helpful if you listed the names of the supplements in your description here. Your show notes link has a lot of info and I couldn’t find what I was looking for.
"Portal Sleep Aid" is the sleep supplement that i take has all the ingredients at the dosages mentioned.
Agree with needing a list of what he’s sharing
Thank you so much 😁
I have sleep apnea and had an issue with haviing to urinate frequently. So, I just stopped drinking liquid after 6pm and this helped.
I used to have sleep apnea but after seeing a video that B1 vitamin I just bought B complex and within 24 hours no sleep apnea. Buddy of mine took a while to convince but to his surprise B vitamin dramatically reduced sleep apnea. No need to suffer!
🪲 You are AMAZING!!! I can’t take ANYTHING for sleep or I will have the MOST Vivid Nightmares❤️❤️ Exercise Is Key❤️ Love U❤️
Maybe seeing a psychoanalyst about your dreams might help?
Nice video thanks man. Anyone knows any supplement for longer sleep
Does any of these supplements develop resistance or are they all proven effective with longterm use? Is there a computation how to know the best dose per weight?
4. Apigenin
a. Acts as a lowering anxiety compound
Would be helpful to present the spelling of these new words of the supplements you noted.
Thank you
Mandy
I would love to hear what you have to say about creatine and sleep. I cycled on and off creatine for months now. I've noticed a huge difference in my sleep when i take creatine. I get 3 hours max when I take it. I love the strength I get from creatine and it works 100% but losing so much of my sleep is not worth it.
I wish Dr. Huberman would also discuss on another UA-cam video the effects of menopause in women and the effects on sleep. I will admit here, I have been taking one Cannabis cookie every night , plus got on my Bioidentical hormones again since all my female parts were surgically removed about 18 years ago. That's when I started having real sleep problems. One's endocannibinoid receptors are also affected by menopause and the cannabis cookies were the only thing to help me get good sleep. However, they haven't been working as well lately, so I'm going to wean off of them for a week or so and switch to a couple of the supplements he's talked about.
Hi, Thank you for sharing your experience, and highlighting the impact of hormones on sleep. How are you doing now, sleep-wise?
I'm using Apigenin with Quercetin along with NMN and Reservatrol and L-Tyrosine (mornings) for overall health/energy/youth.
Nice bro 🔥
im using Clycin ! makes me smooth, Panikattacks No longer and scalp pain also No longer
Hi, Which brand of apigenin do you take? All best wishes ^_^
1. myoinositol
2. l-theanine - avoid if vivid dreams
3. apigenin
Nah I want vivid dreams
@@TheBmonster1right, I love having dreams. It’s like a little adventure every night 😂
What to take to stay asleep?
Myoinositol - 900mg shorten time to fall back asleep
Magnesium theanate and Magnesium bis glycinate
Dear Dr. Huberman, Thank you for this terrific video on sleep supplements. I have a 25 year old son with autism. He generally wakes up around 3 am and stays up the rest of night. He makes noises and turns on and off lights. He is non-verbal, so I can’t ask him what’s keeping him up. He weighs 350 lbs. Melatonin has not helped. Any suggestions to for supplements or prescription drugs to help him sleep through the night? Thanks, Garett
When and how do you take these supplements? With food without food? With food, at bed time, is empty stomach fine?
And when do you take the myo inosotol to help with waking up in the middle of the night, at that time, or before bed time?
Magnesium supplements and Sleep Restriction are the tools that I see the most results from a lot of people that suffer from mild to severe insomnia.
Sleep restriction????
How do you do sleep restriction?
@@Lucky_clover_8 It's where you limit the time you are allowed to be in bed. So for example, you are only in bed from 12 am to 6am no matter how well you sleep. Go to bed and wake up at that same time no matter how well you sleep. It trains your circadian rhythm to associate sleep with that time.
How about for people who have sleep easy, and don't wake up. But their sleep is very shallow ? What would help these people and suppliments would work
All info about Myo-inositol is about women usage adn the lower of estrogen. I´d greatly apreciate someone orienting me about this. Thanks!
just trying apigenin right now. Always had trouble falling asleep and i do shift work which doesnt help. Man this night i fell asleep so fast it was amazing
I bought the myoinositol after seeing this full episode several weeks ago, I am impressed with the results for my sleep, so far.
What brand do u use?
Pls share brand
are you taking it every day? I've heard that our bodies produce tolerance towards certain drugs if we take them over a long period of time
When to take for sleep? Morning or before bed. Thank you.
Which brand did you buy?
thanks...did notice you didn't mention GABA, which i use sublingually by opening up a 100mg capsule, putting it under the tongue (has a pleasant taste)...and it really works to relax.
Thank you
I take a sleeping pill with ashwaganda, gaba, l-theanine, magnesium, and melatonin. Works wonders
Hi Johnny, Which brand of GABA do you take? Cheers ^_^
Things which have helped me
1> using your bed for sleep only .
2> nap should be under 30 minutes and at maximum 2 naps during the day
3> no caffeine after 3 pm
4> no eating 3 hours before bedtime
5> stress management by good diet and yoga ,meditation etc
The environment which you use to promote sleep should be contained for that purpose only ( like using bed and specific attire for sleep purpose only) it might not be possible for everyone but it can help a lot.
Edit on 10/01/2024 : point 6 > Nap time should be fixed also .Wake up time of morning sleep and nap should not change .
2 naps? You must be joking man. No naps. Only sleep at night.
@@engell3707 what i have find is a single nap is best and refreshes me ,yes i really avoid 2 naps but i think if a person is feeling very sleepy then that is the maximum they can do .
@@Theone-ou2xt you need to find the reason of why you feel like taking a nap. If it’s due to an insulin response or is it real tiredness. If you have a good 6-8 hour sleep you needn’t feel like taking a nap. Napping may mess up your circadian rhythm.
@@engell3707 i don't feel tired during the day ,and the days i am doing savasana i rarely feel like napping .It can be less than 30 minutes, but 30 minutes is the limit of nap which will not bypass the domain of deep sleep so it will not impact your night sleep .I personally think taking few minutes of nap during day is helpful .If the frequency and duration of nap is fixed then your circadian rhythm will not be messed up. Problems of circadian rhythms gets fixed by following a fixed routine.
But yes if i want i can program myself to not nap at all .I usually nap 1 time a day.
@@Theone-ou2xt ok then if it works for you.
Should myo inositol be taken when you wake at night or before going to sleep?
Dr. Huberman is the GOAT!!
I fall asleep easily most of the time.. but I wake multiple times in the night, at random times not at the same times. Sometimes I wake up a couple hours after I fall asleep and I think it’s time to get up so I get up & go downstairs to get my coffee and then I realize I still have a few hours before it’s time to get up.
I’ve tried a few prescription meds as well as gaba & melatonin but so far nothing has worked. I don’t typically nap during the day and I stop caffeine usually by 3pm or at the latest at 4pm
When is the best time to take magnesium threonate
Dr. Andrew. Have you seen/heard/noticed any connections between blood sugar imbalances and night wakes between the same hours each night, around 1-3 am. ?
Hi there! Not a medical professional or even a scientist, but a lifetime diabetic (T1D with insulin resistance). There is a tendency for diabetics to struggle with their sugar in that time frame, usually lows. Having low blood sugar, at least for diabetics, can pull you out of a dead sleep for sure. High blood sugars can also easily cause sleep disturbances. Lifestyle factors like late night snacking habits, stress, alcohol consumption, and the timing of exercise would influence anyone's sugar, but I'd also be very curious to find out if it would be enough to cause generally healthy individuals to wake up from it.
ok my case I had su casa when: stopped caffeine after lunch, avoided heavy food at night and no insta or reels after 5pm. This is sleep therapy.
Watching this at 5am, been awake since 3am. Found this video when searching for Apigenin info. Theanine was a bad experience for me. Wish I had seen this video before I took it. Thanks for this 'clip'.
Hello any luck ?
@@gevanbelman Can't afford any new supplements right now. I have tried going to bed earlier and waking with the sun. It has helped a little bit. The first two weeks were good but now added stress is making it harder to fall asleep and stay asleep. I also started taking TMG and Spermadine early in the morning also, since I already had them. They might have contributed to the slight improvement.
How long should I take the supplements before sleep?
When should l-methionine be taken for sleep right before bed, later in the afternoon or morning?
All types of magnesium cross the bbb btw, Citrate imo is a great middle ground for best overall in terms of price/benefits ratio .. and yea it will do the exact same thing those he mentioned do, don’t get tricked with labels .. Only pay the extra $ for a vit or mineral that actually worth it which are very few tbh
I had chronic insomnia and often would awaken in the middle of the night. I also had untreated hypertension and when I started on hypertension medication I found I was sleeping better. I would feel so wound up all the time, but I realize now it was because my blood pressure was so high. Now, I feel more relaxed since my BP is lower.
im on beta blockers and flacainide daily and that stuff makes you dead tired but not enough for me to sleep still need my insoniac pills
@@unixjpn same here, I am on a beta blocker too, but I am now sleeping through the night instead of waking in the middle like I had been.
Wow I think I have the same problem!! My blood pressure is always high when measured but I feel just fine. However I have insomnia.. What medication did you take?
I controlled my BP with just magnesium.
How did you find out younhad hypertension?
I have been taking calcium,magnesium and zinc supplements in one capsule and I’ve observe that I had good sleep and feels good unlike before when I was not taking anything I’m turning 40 so I decided to take supplements
I take valerian root. Have for a very long time. Works great every night
A solid sleep routine helps me immensely. Waking up at 6:45am every morning and not going to bed until 10:45pm means I’m getting a solid 8 hours a night.
I appreciate your work, it seems you push this out ( which is better than not getting it out) but I wish you would post the spelling of these items when you mention them. I think im a visual learner! I am so grateful for your work!
I second this Dr.Huberman has me over here spelling incorrectly on Google
** Myo-Inositol
** Theanine
** Magnesium (L) Threonate
** Magnesium Bisglycinate
** Apigenin
The names of the supplements mentioned can be found in our Toolkit for Sleep newsletter: hubermanlab.com/toolkit-for-sleep
@@HubermanLabClips thanks 🙏 you are a lovely!
Remember, you can always hit the drop-down menu and view the transcript.
Thanhks ❤
Doctor, you do NOT address or spe if y WHAT TIME to take magnesium Theonate, before going to sleep? 2 hrs before? 1 hr? Can a camomile tea be good instead of the pill? I will appreciate your answer. Thank you!
Dear Huberman lab team, is there a chance you are going to do something about night time eating?
I wake up in the middle of the night and start to eat half asleep and idk how to help myself
Thank you! This is so helpful. I don't have a problem falling asleep, but I have both the problems of sleep maintenance + waking up because of vivid dreams. I will fall asleep/wake up about 5 times with 5 vivid, successive dreams after sleeping fine for the first half of the night. I've been taking a lot of perhaps the wrong kind of magnesium (those CALM good-day chocolates), which also has l-theanine in it, so perhaps I need to switch it up. I'd never heard of myo-inositol, but I found what looks like a good one as well as the magnesium bi-glysinate. Super excited to see how they work. I think I will try the myo-inositol first as you recommend trying them out separately.
He said l-theanine can cause vivid dreams. Maybe you should stop that that calm supplement for a bit? I've had vivid dreams/nightmares since I was a child, have them all night sometimes, so I feel for you. Have you tried Rhodiola rosea? Many people recommend it for daytime energy and sleep at night. Taking it in the daytime made me sleepy so I just take it at bedtime and I sleep better with it, no hangovers.
Let us know how the myo-inositol works for you .
I stopped drinking coffee one and half year ago - and never had sleep issues after that
I surprised to see that Valerian root, did not make the list. I love this stuff!
It probably because it involves GABA. You shouldn't supplement neurotransmitters it you can your body to decrease it natural production. This also why not good to use melatonin even though it very effective.
@@emeraldspark8794 Yeah, melatonin is great until you develop a tolerance. Special occasion use only.
I stopped Valerian and didn’t sleep for two days
Valerian root works great! For about a year, then not so great.
I take gabapentin only 300 mg before bed… it helps go back to sleep, because I often get out several times each night… I also take 600 mg magnesium-bisglycinate before bed…but restless legs wake me up once I initially fall asleep…so annoying
What about magnesium citrate? It was mentioned recently by Doctor Galpin on your podcast, so what are your thoughts on that?
Not as calming like glycinate, and can cause laxative effect if you take too many or don't slowly increase dosage. It def will reduce anxiety a bit though if you are lacking in mag.
I’m interested in narcolepsy. Awakening with vivid dreams. Are any of these supplements conducive for their sleep?
Is magnesium Lysinate Glycinate okay?
Good luck getting oral apigenin to permeate the blood-brain barrier, as the primary bulk of the parent compound's conjugated metabolites are rapidly effluxed into the lumen and subsequently eliminated. You'd better plan on taking supraphysiological bolus doses of apigenin if you you want better sleep - and even then, it's effects are questionable.
Myo inositol has helped me! Thank you❤
How many milligrams to take for magnesium gylcanate?
Interestingly enough, apigenin, l-theanine and mg-bisglycinate all individually and combined actually cause worsening of my time to fall asleep and sleep. What works for me, after trying dozens of supplements: lithium orotate (Swanson), chamomile extract (Swanson), inositol, mg-mix (without B6).
One note on vivid and crazy dreams that'd wake one up - Relora does that for me as well. Plus, on a side-note, if someone is taking sleep supplements and then adds a sleep medication, the supplements may now cause side-effects.
Systematic approach and individual testing are great tipps!
All the best,
Thomas
lithium orotate (Swanson), chamomile extract (Swanson), inositol, mg-mix (without B6). What doses you taking in? How much before sleep? I also couldn't stay asleep after magnesium 4-5h of sleep max.
@@marcinx89 Currently I take 5mg lithium orotate, 500mg chamomile extract, 3g inositol, ~500mg Mg-Mix (that's the overall weight, not elemental mg weight)
Same for me! All those mentioned consitently reduces my REM-sleep (quality). You feel sleepier, but so are you the next day.
I guess Andrew has enough energy by himself during the day to not notice this.
@@ThomasAT86 What brand is your Mg-Mix? I also took Mag Glycinate with l theanine and it made my sleep worser.
@@therealdonoffical It's called "naturalie". No idea if you can find it, it's a "random" brand to be honest.
I just saw that it actually has a little bit of mg-glycinate and very little b6, but I also mixed it with magnesium citrate and another form I've had here so it was even less.
Has been dealing with bad insomnia cycle for past 2 month. Been taking the other 3 supplements for a while without much effect (maybe was good for anxiety but less for falling asleep). Been using sleeping pills and melatonin etc, not fun. Past 2 nights started taking myo inositol and been able to fall asleep without melatonin or pills. Seems like it really makes a difference for me. Was told about it by a friend who also had immediate effects on his waking up. So definitely worth a shot it could make all the difference 🤞🏻
What's the name of the company please
Fairhaven health. Tonight was similar, 3 d night in a row have been feeling the effect. Good luck 👍
Just letting you know that their have been studies showing myo-inositol lowers testosterone levels by a big chunk. Maybe its worth looking for other sleep aids. Ashwagandha is something that might be able to help you with sleep and has been shown to increase testosterone and reduce cortisol (stress hormone). A quality magnesium and omega 3s may help with sleep but you should be taking them regardless of sleep problems or not. Their are millions of supplements and chemicals out there. I'm sure their are some that can improve your sleep without reducing testosterone.
WHAT MG OF MYO INOSITOL DID YOU TAKE AT NIGHT FOR SLEEP ???? NEVER HEARD OF THIS BEFORE THANKS. 7-17-23
@@ggaz683 Good tip; any info on that L-theanine? Thank you.
Turn off all electronic devices...especially your modem( internet) ,don't keep your cell phone close to you at nite...or watch it at least 1chr before bedtime.
Can you take Apigenin while taking Estradial , ?
I've had chronic insomnia since a lockdown at my school 13 years ago. I've tried everything pharmaceutical and otherwise. I finally left education. Still no sleep. After 2 more years of tossing and turning I tried magnesium threonate. Apigenin and now inositol. It's been a miracle! Thank you Dr. Huberman! I'm starting to heal 🙏
you gotta try this sleep supplement called Portal - has all of the ingredients.
What brand of Magnesium Threonate did you try
Which of those three has had the most noticeable effects? And what brands please? 🙏🏻
@@gjdjsbxhxh7317 ~ Hi, I am not the OP (original poster), but I have used magnesium l-threonate for years and, personally, I would recommend Dr Mercola's. All best wishes ^_^
My doctors don't want to give me anything. I have chronic insomnia. It was emotional trauma at first, but no, it's physical. I try different supplements. I'll try your advice. I am also trying to tire myself out by walking more. 🚶♀️
This is similar to way I can’t sleep. ( trauma) did you find anything that works?
Finding theanine is great for falling asleep, but results in tons of nightmares waking me up.
Thinking Magnesium + Apagenin after waking up in the middle of the night might work
Myo inositol feels harsher, makes me drowsy but also gives me a slight tension in the head, and doesn't do anything for over thinking the way theanine and perhaps apagenin does
Incredibly sophisticated; reminiscent of a book that was sophisticated and profound. "Better Sleep Better Life" by Various Authors
Hi Andrew! Can you please advice which supplements are safe when you are in Benzo withrawal? there seems to be a lot of supplements that people say are good but then some people say they propspone healing and even cause damage to people in withrawal.
gaba
The L threonate pills I have say each pill contains 48mg of elemental magnesium and 667mg of Magnesium L threonate.
The dosage on the container says to take 3 pills. Is that the correct dosage? It sounds like too much.
how do these supplements effect people with sleep apnea.
Where to get these supplements?
I've been sleeping terrible for a while. I got a Whoop because my new coach wanted me to track sleep and HRV and I can't sleep with an Apple Watch on my wrist. Anyway, I tried Threonate and Apigenin last night. Whoa!!! Out cold. Best sleep I've had in a while, but you will get lucid dreams from it. If you've taken Alpha Brain and it's given you lucid dreams these are similar.
I always find Magnesium Threonate, Apigenin and Glycine powder in a sleepytime tea as a great sleep cocktail.
Can you please tell me the brands of these products you use
@@Nini-tj6se~ Hi, I am not the OP (original poster), but I have used magnesium l-threonate and glycine for years and, personally, I would recommend Dr Mercola magnesium l-threonate and Now glycine loose powder (it's 100% glycine and just takes mildly sweet). All best wishes ^_^
Thank you for giving so many science based actionable items for us to put in our toolboxes. I am a bit confused on the dosages. I wanted to purchase Magnesium Threonate and 145mg was mentioned in another Huberman podcast. Several brands say you need 2000mg of Magnesium Threonate to get 145mg of elemental Magnesium. Which value is important? Elemental magnesium or the Threonate? Don't want to overdose.
elemental
You’re supposed to take 3 of those capsules.
I was wondering the same thing and concluded that one takes 6 capsules to get 288mg of elemental magnesium since he recommends 300-400mg. I suppose, actually 7 or 8 caps would be somewhere in btw that 300-400 range. I'm starting with 6 for now.
@@samirdreamalot I think 300-400 mg of Magnesium Threonate, that was mentioned in one of the first episodes, was either a mistake or outdated recommendation, since in his later podcasts Andrew Huberman says the dose is 145mg. The same 145mg dose is stated in the "Toolkit for Sleep" article on his website.
Alternatively he recommends taking 200mg Magnesium Bisglycinate instead of Threonate
145 mg elemental!
I’m in benzo withdrawal….what supplements would help.
Apigenin gives me terrible anxiety the following day thats the only one that works...the others just wake me up only theanine never worked a mag threonate worked for two weeks then stopped.
I fall asleep quite easily but boy my dreams are wild and vivid, if I could take pill that would eliminate dreaming completely I would for sure take it
I wouldn’t recommend for a variety of reasons but many report THC to reduce dreaming
Chamomile tea. That’s it. Sometimes add a pinch of lavender to it.
The dosage is important as high doses of myo-inositol would mess with one's ADHD (myo-inositol) increases dopamine but too much may affect you. I would buy the regular dose on the bottle, and then a week later take two capsules. Since I hear 900 mg is being recommended here for that one supplement. Thank goodness I don't get the dreams waking me. I usually dream just before waking for the day.
Thoughts on glycine as a sleep supplement ?
When is the best time to take myoinositol?
If fact Ketotifin is the only thing that helps consistently. It is an antihistamine with sedating properties. One of my friends is taking it as well, and he reports the same thing. That actually helps a lot. I’m surprised that Dr. Huberman does not mention that at all.
Well they say Benadryl is not good for brain health and a lot of people take that for sleep.
Are there supplements to reduce these vivid dreams that wake you up feeling tense?
I have insomnia, ptsd, and sleep apnea. Magnesium threonate and l- theanine have helped me more than any therapy or advice I have gotten
When do you take them? Right before bed?
How do you know you are getting a real threonate? They will put Glycinate and you won't even know the difference
How do you feel in the morning after taking them at night. More tired/groggy?
Interesting. I figured they would be bad for apneas since the are relaxants and might airway to collapse
Dr jin I love all types of magnsium but threonate was horrible for me... constant trobbing pain in the spine, irritability and the worst nightmares a human can have. Maybe im too low or too high mag in the brain already. Many people on reddit reports withdraw side effects also.
Andrew, What's your opinion on GABA for anxiety and sleep ?
I see elsewhere he takes it and glycine a few times a week - for sleep? No sure why
Can these supplements take place of Ambien which I have to take every night?
Is it too much to ask that you ar least put the names on the sceeen so we can see them?
What are your views on magnesium bicarbonate? A few people claim in has the highest bioavailability. It’s not available in stores but there are videos on how to make it at home with soda and magnesium hydroxide
Tried this last night and so absolutely zero effects I'll keep trying for a week or two but right now not even slightly impressed.
I took mine at 9:45 p.m. and by 3am I was awake till 4:30ish.
Hasnt worked for me either.
😢
The only thing that works for me is taking 5HTP supplement. I cannot express how much it has changed my life. I’ve gotten rid of anxiety, mental breakdowns, depression, and I’m happier. I thought anti-depressants were the only thing that we’re going to get me through depression and a very bad menstrual cycle, but I wasn’t willing to get on the drug until I found 5 HTP.
I have had the same luck with L-Tryptophan, which is another version of 5HTP.
I use 5 htp as well. I think It works well for mild depression.
What mg do you use?
@@JenniferPost 100-200
@@highvalue1195 Ty!