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-...
    Resources
    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

КОМЕНТАРІ • 792

  • @HubermanLabClips
    @HubermanLabClips  7 місяців тому +26

    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

  • @JimmyJaxJellyStax
    @JimmyJaxJellyStax Рік тому +163

    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.

    • @daddycool7543
      @daddycool7543 Рік тому +16

      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

    • @GTStuning-
      @GTStuning- Рік тому +1

      Is it best to breathe out your nose or mouth on the exhale?

    • @MochaRose990
      @MochaRose990 6 місяців тому +2

      @@GTStuning-inhale through the nose, exhale through the mouth

    • @joanneschultz-ferguson4430
      @joanneschultz-ferguson4430 5 місяців тому +2

      I have tried visualization as well.... but will add the 40 deep breaths.

  • @francesca333
    @francesca333 9 місяців тому +25

    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.

  • @kumartamil6
    @kumartamil6 2 місяці тому +14

    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.

    • @zinkadu
      @zinkadu Місяць тому

      It depends on what kind of magnesium you take

  • @susandrouin1243
    @susandrouin1243 7 місяців тому +18

    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!

    • @bobboscarato1313
      @bobboscarato1313 4 місяці тому +4

      Did you try washing your face with cold tap water?

  • @kathleenp3135
    @kathleenp3135 Рік тому +4

    Thank you for this❤❤❤

  • @TaperingHelp
    @TaperingHelp 11 місяців тому +31

    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.

    • @hey956
      @hey956 3 місяці тому

      Exactly the reason why I'm here! Unsure what is safe to have to fall asleep during benzo wd

    • @arizonatea3734
      @arizonatea3734 Місяць тому +1

      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.

    • @turnip5359
      @turnip5359 Місяць тому

      Very interested to know about this too

  • @jameshuff8763
    @jameshuff8763 5 місяців тому +36

    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.

    • @Denastus
      @Denastus 5 місяців тому +1

      The best source on the internet will always be yourself. You should be wary of falling into the "appeal to authority" fallacy.

    • @InjusticeJosh
      @InjusticeJosh 4 місяці тому

      @@DenastusGod said it himself to not have idols

    • @gsherm150
      @gsherm150 3 місяці тому

      Everyone has different opinions.. some say take this it's great, others say NO don't take that it's bad! 😂

    • @Denastus
      @Denastus 3 місяці тому

      @@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.

    • @InjusticeJosh
      @InjusticeJosh 3 місяці тому

      @@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.

  • @sophieamirian6726
    @sophieamirian6726 7 місяців тому +11

    THANK YOU SO VERY MUCH FOR YOUR VERY IMPORTANT AND USEFUL VIDEO ❤

  • @tsehayasfaw7349
    @tsehayasfaw7349 7 місяців тому +2

    Thank you so much Dr you are my source for my wellbeing

  • @poo1352
    @poo1352 Рік тому +701

    The most effective supplement to improve sleep in my experience is eliminating all caffeine from my diet.

    • @degensanonymous
      @degensanonymous Рік тому +70

      Thanks for the anecdote. But, I’ll listen to Huberman 🙈

    • @Miawallce80
      @Miawallce80 Рік тому +70

      For me its to be active during the day!! If I don't burn enough energy I can't fall asleep.

    • @FarmerDan209
      @FarmerDan209 Рік тому +31

      ​@@Miawallce80 Yes. Exposure to sunlight seems to help too.

    • @debrap947
      @debrap947 Рік тому +8

      Didn't work for me.

    • @FlatStan1l
      @FlatStan1l Рік тому +27

      Definitely. People need to remove the factors that mess up sleep before introducing any supplements (Huberman explains this in his full sleep podcast)

  • @crazytrain86
    @crazytrain86 11 місяців тому +23

    Apigenin worked wonders for relaxing me before bed. Like a wave a sleepiness just hits, it's amazing.

    • @Aurla-R2-D2
      @Aurla-R2-D2 2 місяці тому +2

      Hi, Which brand of apigenin do you take? Cheers ^_^

    • @maheway7880
      @maheway7880 2 місяці тому

      Can u plz give more detail on this

  • @Paradys8
    @Paradys8 6 місяців тому +3

    Thank You very much!

  • @jamesivie5717
    @jamesivie5717 7 місяців тому

    Thank you, great video.

  • @AndreAlessiCastro
    @AndreAlessiCastro 7 місяців тому +31

    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.

    • @NINJA_INVESTORS
      @NINJA_INVESTORS 2 місяці тому +1

      Sleep restriction????

    • @Lucky_clover_8
      @Lucky_clover_8 Місяць тому

      How do you do sleep restriction?

    • @holistichealthhacksinfo
      @holistichealthhacksinfo 29 днів тому +1

      @@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.

  • @wotchras
    @wotchras Рік тому +18

    Great video. What about ashwaganda?

  • @annan.3283
    @annan.3283 9 місяців тому +52

    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.

    • @jameygannon1973
      @jameygannon1973 3 місяці тому +3

      "Portal Sleep Aid" is the sleep supplement that i take has all the ingredients at the dosages mentioned.

    • @David8Fitch
      @David8Fitch Місяць тому +1

      Agree with needing a list of what he’s sharing

  • @yub398
    @yub398 9 місяців тому +41

    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.

    • @alangleeson2059
      @alangleeson2059 2 місяці тому

      Hi sorry hope this question is ok, but when you say a small amount of brown rice how much is that exactly? Thank you

    • @yub398
      @yub398 2 місяці тому

      @@alangleeson2059 about 1/3 to 1/2 of a cup. and some protein such as an egg.

    • @alangleeson2059
      @alangleeson2059 2 місяці тому

      @@yub398 perfect thank yoy

  • @Paradys8
    @Paradys8 6 місяців тому +1

    Great info!!

  • @RodRock6133
    @RodRock6133 6 місяців тому

    Thank you Andrew!

  • @perpetualfond
    @perpetualfond 8 місяців тому +7

    4. Apigenin
    a. Acts as a lowering anxiety compound

  • @barbarawaddell-steele3603
    @barbarawaddell-steele3603 6 місяців тому +17

    I have sleep apnea and had an issue with haviing to urinate frequently. So, I just stopped drinking liquid after 6pm and this helped.

    • @hanzorro1544
      @hanzorro1544 Місяць тому

      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!

  • @chikacherrycola9189
    @chikacherrycola9189 Рік тому +15

    🪲 You are AMAZING!!! I can’t take ANYTHING for sleep or I will have the MOST Vivid Nightmares❤️❤️ Exercise Is Key❤️ Love U❤️

    • @jakeelsner2963
      @jakeelsner2963 Рік тому +1

      Maybe seeing a psychoanalyst about your dreams might help?

  • @dorothylantz9484
    @dorothylantz9484 4 місяці тому +1

    I just discovered this and took my first one. We will see!! Im weaning off, trying, klonipin. and Restoril.

  • @andreimihaesi
    @andreimihaesi Рік тому +19

    I'm using Apigenin with Quercetin along with NMN and Reservatrol and L-Tyrosine (mornings) for overall health/energy/youth.

    • @Oliver_music_
      @Oliver_music_ 3 місяці тому

      Nice bro 🔥

    • @saltlight5912
      @saltlight5912 3 місяці тому +2

      im using Clycin ! makes me smooth, Panikattacks No longer and scalp pain also No longer

    • @Aurla-R2-D2
      @Aurla-R2-D2 2 місяці тому

      Hi, Which brand of apigenin do you take? All best wishes ^_^

  • @annettefowler4704
    @annettefowler4704 4 місяці тому

    Thank you so much 😁

  • @noellecel
    @noellecel 7 місяців тому +3

    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?

  • @joelgaray25
    @joelgaray25 Рік тому +3

    Dr. Huberman is the GOAT!!

  • @Theone-ou2xt
    @Theone-ou2xt Рік тому +236

    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 .

    • @engell3707
      @engell3707 Рік тому +36

      2 naps? You must be joking man. No naps. Only sleep at night.

    • @Theone-ou2xt
      @Theone-ou2xt Рік тому +3

      @@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 .

    • @engell3707
      @engell3707 Рік тому +12

      @@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.

    • @Theone-ou2xt
      @Theone-ou2xt Рік тому +1

      ​@@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.

    • @engell3707
      @engell3707 Рік тому

      @@Theone-ou2xt ok then if it works for you.

  • @SilviaOrr
    @SilviaOrr 7 місяців тому +3

    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?

  • @bh9262
    @bh9262 Рік тому +3

    When and how do you take these supplements? With food without food? With food, at bed time, is empty stomach fine?

  • @correctivechiropracticdeca6898
    @correctivechiropracticdeca6898 9 місяців тому +13

    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. ?

    • @OdieSwan
      @OdieSwan Місяць тому

      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.

  • @backalleygaming7096
    @backalleygaming7096 11 місяців тому +3

    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

  • @johnnyjohnny7204
    @johnnyjohnny7204 11 місяців тому +16

    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.

    • @acea5683
      @acea5683 3 місяці тому +1

      Thank you

    • @puffdaddy69
      @puffdaddy69 2 місяці тому

      I take a sleeping pill with ashwaganda, gaba, l-theanine, magnesium, and melatonin. Works wonders

    • @Aurla-R2-D2
      @Aurla-R2-D2 2 місяці тому

      Hi Johnny, Which brand of GABA do you take? Cheers ^_^

  • @dockeyboy
    @dockeyboy 5 місяців тому +1

    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.

  • @weston.weston
    @weston.weston Рік тому +81

    I bought the myoinositol after seeing this full episode several weeks ago, I am impressed with the results for my sleep, so far.

  • @seyedurmanghozati5343
    @seyedurmanghozati5343 3 місяці тому

    Nice video thanks man. Anyone knows any supplement for longer sleep

  • @emilymorris5988
    @emilymorris5988 Рік тому +46

    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.

    • @unixjpn
      @unixjpn Рік тому

      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

    • @emilymorris5988
      @emilymorris5988 Рік тому

      @@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.

    • @Tbessix220
      @Tbessix220 Рік тому +1

      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?

    • @ColonelAngus100
      @ColonelAngus100 Рік тому +7

      I controlled my BP with just magnesium.

    • @maroulakosftw2031
      @maroulakosftw2031 8 місяців тому

      How did you find out younhad hypertension?

  • @MadeInAndhra-rk5mw
    @MadeInAndhra-rk5mw 5 місяців тому +1

    I stopped drinking coffee one and half year ago - and never had sleep issues after that

  • @joanneschultz-ferguson4430
    @joanneschultz-ferguson4430 5 місяців тому +4

    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.

    • @Aurla-R2-D2
      @Aurla-R2-D2 2 місяці тому

      Hi, Thank you for sharing your experience, and highlighting the impact of hormones on sleep. How are you doing now, sleep-wise?

  • @akashdevpandey
    @akashdevpandey 11 місяців тому +51

    1. myoinositol
    2. l-theanine - avoid if vivid dreams
    3. apigenin

    • @TheBmonster1
      @TheBmonster1 4 місяці тому +8

      Nah I want vivid dreams

    • @janb92
      @janb92 4 місяці тому +4

      @@TheBmonster1right, I love having dreams. It’s like a little adventure every night 😂

    • @mariejones1415
      @mariejones1415 4 місяці тому

      What to take to stay asleep?

    • @leoarjuncrasto
      @leoarjuncrasto 4 місяці тому

      Myoinositol - 900mg shorten time to fall back asleep

    • @leoarjuncrasto
      @leoarjuncrasto 4 місяці тому +2

      Magnesium theanate and Magnesium bis glycinate

  • @mandyhanna9721
    @mandyhanna9721 Місяць тому

    Would be helpful to present the spelling of these new words of the supplements you noted.
    Thank you
    Mandy

  • @gwisesan
    @gwisesan 5 місяців тому

    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

  • @GeorgeForeman.
    @GeorgeForeman. 9 місяців тому +4

    When is the best time to take magnesium threonate

  • @NotSincity
    @NotSincity 4 місяці тому

    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.

  • @duclercdudu8737
    @duclercdudu8737 Рік тому +5

    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.

  • @vivixwaldo4227
    @vivixwaldo4227 7 місяців тому +1

    Should myo inositol be taken when you wake at night or before going to sleep?

  • @mihailokovincic9399
    @mihailokovincic9399 Рік тому +21

    What about magnesium citrate? It was mentioned recently by Doctor Galpin on your podcast, so what are your thoughts on that?

    • @jackoverton8343
      @jackoverton8343 3 місяці тому +1

      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.

  • @gatita0001
    @gatita0001 Рік тому +1

    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!

  • @lillonix
    @lillonix 11 місяців тому +1

    All info about Myo-inositol is about women usage adn the lower of estrogen. I´d greatly apreciate someone orienting me about this. Thanks!

  • @edwardferron
    @edwardferron Рік тому +25

    I surprised to see that Valerian root, did not make the list. I love this stuff!

    • @emeraldspark8794
      @emeraldspark8794 Рік тому +4

      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.

    • @BC-wj8fx
      @BC-wj8fx Рік тому +3

      @@emeraldspark8794 Yeah, melatonin is great until you develop a tolerance. Special occasion use only.

    • @jbaker3504
      @jbaker3504 11 місяців тому

      I stopped Valerian and didn’t sleep for two days

    • @davevarga
      @davevarga 9 місяців тому

      Valerian root works great! For about a year, then not so great.

  • @ronanmichalis715
    @ronanmichalis715 Рік тому +9

    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.

  • @ivanverdian1
    @ivanverdian1 3 місяці тому +1

    Magnesium Glycinate, Apigenin and L Theanine are really worked for me..

  • @omavicmcmurray2893
    @omavicmcmurray2893 Рік тому +24

    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!

    • @MS-gv6mi
      @MS-gv6mi Рік тому +3

      I second this Dr.Huberman has me over here spelling incorrectly on Google

    • @WH2012
      @WH2012 Рік тому +12

      ** Myo-Inositol
      ** Theanine
      ** Magnesium (L) Threonate
      ** Magnesium Bisglycinate
      ** Apigenin

    • @HubermanLabClips
      @HubermanLabClips  Рік тому +14

      The names of the supplements mentioned can be found in our Toolkit for Sleep newsletter: hubermanlab.com/toolkit-for-sleep

    • @omavicmcmurray2893
      @omavicmcmurray2893 Рік тому

      @@HubermanLabClips thanks 🙏 you are a lovely!

    • @suzette810
      @suzette810 Рік тому +3

      Remember, you can always hit the drop-down menu and view the transcript.

  • @ADWMiner
    @ADWMiner 5 місяців тому

    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

  • @janeventsias5293
    @janeventsias5293 7 місяців тому +28

    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 🙏

    • @justinliao6704
      @justinliao6704 7 місяців тому

      you gotta try this sleep supplement called Portal - has all of the ingredients.

    • @gjdjsbxhxh7317
      @gjdjsbxhxh7317 7 місяців тому +1

      What brand of Magnesium Threonate did you try

    • @joseloalpacino1761
      @joseloalpacino1761 6 місяців тому +6

      Which of those three has had the most noticeable effects? And what brands please? 🙏🏻

    • @Aurla-R2-D2
      @Aurla-R2-D2 2 місяці тому

      @@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 ^_^

  • @ThomasAT86
    @ThomasAT86 Рік тому +57

    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

    • @marcinx89
      @marcinx89 Рік тому +1

      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.

    • @ThomasAT86
      @ThomasAT86 Рік тому +2

      ​@@marcinx89 Currently I take 5mg lithium orotate, 500mg chamomile extract, 3g inositol, ~500mg Mg-Mix (that's the overall weight, not elemental mg weight)

    • @Crepitom
      @Crepitom Рік тому +3

      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.

    • @therealdonoffical
      @therealdonoffical Рік тому +1

      @@ThomasAT86 What brand is your Mg-Mix? I also took Mag Glycinate with l theanine and it made my sleep worser.

    • @ThomasAT86
      @ThomasAT86 Рік тому +1

      ​@@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.

  • @AllThingsConsidered333
    @AllThingsConsidered333 5 місяців тому +1

    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

  • @highvalue1195
    @highvalue1195 Рік тому +97

    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.

    • @ls1959
      @ls1959 Рік тому +10

      I have had the same luck with L-Tryptophan, which is another version of 5HTP.

    • @sarahhagen2051
      @sarahhagen2051 Рік тому +7

      I use 5 htp as well. I think It works well for mild depression.

    • @JenniferPost
      @JenniferPost Рік тому +4

      What mg do you use?

    • @highvalue1195
      @highvalue1195 Рік тому +5

      @@JenniferPost 100-200

    • @JenniferPost
      @JenniferPost Рік тому

      @@highvalue1195 Ty!

  • @eliyahfeld
    @eliyahfeld Рік тому +69

    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 🤞🏻

    • @MEF7
      @MEF7 Рік тому +2

      What's the name of the company please

    • @eliyahfeld
      @eliyahfeld Рік тому +10

      Fairhaven health. Tonight was similar, 3 d night in a row have been feeling the effect. Good luck 👍

    • @ggaz683
      @ggaz683 Рік тому +11

      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.

    • @DenielEdwards
      @DenielEdwards 11 місяців тому +1

      WHAT MG OF MYO INOSITOL DID YOU TAKE AT NIGHT FOR SLEEP ???? NEVER HEARD OF THIS BEFORE THANKS. 7-17-23

    • @mr.elastomeric1787
      @mr.elastomeric1787 10 місяців тому

      @@ggaz683 Good tip; any info on that L-theanine? Thank you.

  • @4tun8nanette
    @4tun8nanette 8 місяців тому +1

    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'.

    • @gevanbelman
      @gevanbelman 4 місяці тому

      Hello any luck ?

    • @4tun8nanette
      @4tun8nanette 4 місяці тому

      @@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.

  • @donm3844
    @donm3844 6 місяців тому +9

    I have had insomnia for my entire life, I can work all day ,eat, watch tv and i usually end up finally getting tired enough to go to sleep around 11 or 12 pm, then I lay down sit there and its like I am wide awake, it sometimes takes me a hour or more to finally go to sleep ,then after about a hour or 2 of sleep, i wake up every night like clock work, go to the bath room, and then lay down and wait about a hour and finally go to sleep again for maybe 2 hours, Then i am wide awake, get up and start my day, I dont ever remember dreaming in my lifetime and when i get 4 bours sleep I feel lucky, I sleep very light ,so any noise usually wakes me up instantly or just keeps me up if i hear a furnace kick on or rain on the roof. Even tho i have been this way for my entire life and learned to just live with it, i wonder what its like to sleep even 6 hours in a night

    • @31stoffl
      @31stoffl 6 місяців тому

      maybe mk-677 can help, but there is not enough research about it, phenibut or gaba itself can help too?

    • @l.ferrer7923
      @l.ferrer7923 6 місяців тому

      Maybe that’s a sympathetic dominance…

    • @Aurla-R2-D2
      @Aurla-R2-D2 2 місяці тому +2

      Hi, I sympathise and also empathise as I, too, have had extremely severe insomnia every night since infancy. I'm 46 now, and have basically given up hope that I will ever sleep enough. Do let me know (by commenting here) if you ever find anything that helps you sleep better. All best wishes zZz

    • @mywork-1829
      @mywork-1829 Місяць тому +2

      If noise is a problem for you, try using earplugs, but make sure to invest in good-quality ones. I purchased a pair of HappyEars, and they solved the problem for me. I live in a noisy neighborhood close to a road, and I share my living space with a roommate, so noise was constantly annoying me and waking me up

    • @clocggg
      @clocggg 3 дні тому

      I can relate 100%. I think I had an idea I will be testing involving no caffeine and certain protein powders since they make my heart rate go up

  • @joshgreenberg2642
    @joshgreenberg2642 8 місяців тому

    How long should I take the supplements before sleep?

  • @landoan4719
    @landoan4719 8 місяців тому +1

    Thanhks ❤

  • @brandont7407
    @brandont7407 4 місяці тому

    When should l-methionine be taken for sleep right before bed, later in the afternoon or morning?

  • @thebearsden1701
    @thebearsden1701 8 місяців тому +2

    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.

  • @godzilla5502
    @godzilla5502 8 місяців тому +1

    How many milligrams to take for magnesium gylcanate?

  • @FisherKot11235
    @FisherKot11235 Рік тому +2

    Chamomile tea. That’s it. Sometimes add a pinch of lavender to it.

  • @sultanouda6583
    @sultanouda6583 Рік тому +8

    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

  • @stansdad1
    @stansdad1 Рік тому +40

    I have insomnia, ptsd, and sleep apnea. Magnesium threonate and l- theanine have helped me more than any therapy or advice I have gotten

    • @dabbeyyyy
      @dabbeyyyy Рік тому +1

      When do you take them? Right before bed?

    • @ConflictedYouth
      @ConflictedYouth Рік тому

      How do you know you are getting a real threonate? They will put Glycinate and you won't even know the difference

    • @JD-gt9bd
      @JD-gt9bd Рік тому

      How do you feel in the morning after taking them at night. More tired/groggy?

    • @thomascenteni4884
      @thomascenteni4884 11 місяців тому

      Interesting. I figured they would be bad for apneas since the are relaxants and might airway to collapse

    • @letsrelaxwithtexts2114
      @letsrelaxwithtexts2114 11 місяців тому

      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.

  • @tablameister
    @tablameister Рік тому +26

    L-Theanine and magnesium glycinate does it for me.

    • @SoggySlopster
      @SoggySlopster 6 місяців тому +2

      L theanine boosts cognitive function so you’re kinda missing out on all the benefits if you take it before sleep

    • @stephenstuckey
      @stephenstuckey 3 місяці тому

      Magnesium threonate is supposed to be the best for sleep......

  • @pokeypaul78
    @pokeypaul78 Рік тому +42

    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.

    • @nguyenkhoivo2777
      @nguyenkhoivo2777 Рік тому +3

      elemental

    • @petemitchell6788
      @petemitchell6788 11 місяців тому

      You’re supposed to take 3 of those capsules.

    • @samirdreamalot
      @samirdreamalot 10 місяців тому

      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.

    • @RRR20238
      @RRR20238 10 місяців тому +6

      @@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

    • @andafodolica
      @andafodolica 9 місяців тому +1

      145 mg elemental!

  • @karenhairston104
    @karenhairston104 5 місяців тому

    I’m interested in narcolepsy. Awakening with vivid dreams. Are any of these supplements conducive for their sleep?

  • @Zupee
    @Zupee 9 днів тому

    This has worked for me.
    Morning:
    - Matcha Green tea - 2 Grams - 75mg in the Tea.
    Night (Before Bed):
    - Magnesium L-theronate - 144mg - NOW Brand.
    - Vitamin B1 (Thiamine) (75mg - 50mg - I bite off a quarter of the tablet usually) .
    - 1x Natures own Sleep Ezy.
    - 1x Natures own Sleep Advanced.
    The Vitamin B1 (Thiamine) offsets the magnesium relying on thiamine to work effectively.
    When I initially started taking Magnesium L-theronate, it made my insomnia worse and I gave up on it but I tried it again with B1 and it worked wonders'
    I encourage anyway who has tried Magnesium like Glycinate, L-theronate etc and it didn’t work / caused more problems like insomnia to try it with Vitamin B1

  • @philosophy_schilling
    @philosophy_schilling 7 місяців тому +5

    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.

    • @dez6278
      @dez6278 6 місяців тому +1

      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.

    • @dilettanter
      @dilettanter 3 місяці тому +1

      Let us know how the myo-inositol works for you .

  • @user-dt3wm8rn4j
    @user-dt3wm8rn4j 8 місяців тому +2

    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. 🚶‍♀️

    • @gevanbelman
      @gevanbelman 4 місяці тому +2

      This is similar to way I can’t sleep. ( trauma) did you find anything that works?

  • @TheChakal45
    @TheChakal45 7 місяців тому +4

    Andrew, What's your opinion on GABA for anxiety and sleep ?

    • @dilettanter
      @dilettanter 3 місяці тому +1

      I see elsewhere he takes it and glycine a few times a week - for sleep? No sure why

  • @bonniedrake8382
    @bonniedrake8382 11 місяців тому +1

    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

  • @kimberlys4075
    @kimberlys4075 7 місяців тому +3

    I always find Magnesium Threonate, Apigenin and Glycine powder in a sleepytime tea as a great sleep cocktail.

    • @Nini-tj6se
      @Nini-tj6se 5 місяців тому +1

      Can you please tell me the brands of these products you use

    • @Aurla-R2-D2
      @Aurla-R2-D2 2 місяці тому

      @@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 ^_^

  • @babybear6085
    @babybear6085 6 місяців тому +1

    I take valerian root. Have for a very long time. Works great every night

  • @DJMerck
    @DJMerck Рік тому +5

    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.

  • @marccepeci2980
    @marccepeci2980 8 місяців тому

    Is magnesium Lysinate Glycinate okay?

  • @polarbear4612
    @polarbear4612 Рік тому

    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.

  • @Fun_reading_with_kids
    @Fun_reading_with_kids 7 місяців тому +1

    Thank you for the information! I’ve been having good results with gaba and l-theonine. I would like to try out apigenin to see how it would effect my sleep. Would it be safe to take gaba and l-theonine with apigenin? Thank you!

    • @dldudley61
      @dldudley61 7 місяців тому

      How many mg of gaba do take

    • @Fun_reading_with_kids
      @Fun_reading_with_kids 7 місяців тому

      325mg

    • @31stoffl
      @31stoffl 6 місяців тому

      it would be better to switch between the suplements, then take them at the same time...

  • @justme42362
    @justme42362 Рік тому +10

    I have trouble falling asleep and then wake up about 2 and am awake for hours. I ordered the mg-bisglycinate and the myo-inositol. They say take throughout the day. What would be best time and dosage for my sleep issues? Thank you!

  • @Bill0102
    @Bill0102 5 місяців тому

    Incredibly sophisticated; reminiscent of a book that was sophisticated and profound. "Better Sleep Better Life" by Various Authors

  • @melekansag1707
    @melekansag1707 2 місяці тому

    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

  • @kellyeldib4185
    @kellyeldib4185 7 місяців тому

    Can you take Apigenin while taking Estradial , ?

  • @djaygravity4501
    @djaygravity4501 Місяць тому +1

    but, what's the dosage of each? ...

  • @Craigsoutdooradventures
    @Craigsoutdooradventures 3 місяці тому

    I travel a lot for work, uk and europe but really struggle to fall asleep when travelling even when I’m away for 4/5 days I end up like a walking zombie, at home I sleep well. What would you recommend please?

  • @josephlozoponi4013
    @josephlozoponi4013 10 місяців тому

    how do these supplements effect people with sleep apnea.

  • @lghbtsl
    @lghbtsl 8 місяців тому +4

    I usually have no problem falling asleep, and no problem falling back asleep if and when I get up in the middle of the night to use the restroom. However, the issue I am dealing with is waking up tired. Any supplements that would help this? Thanks!

    • @hasselnttper3730
      @hasselnttper3730 8 місяців тому +2

      This is extremely anecdotal since I've only taken it two nights, but 1 mg melatonin before bed seemed to make 6 hours of sleep feel like 8 when I woke up today. I usually need 8 - 12 hours of sleep just to feel OK-ish. But my case might be unusual, since I have a terrible sleep schedule where I naturally get tired when most people wake up in the morning. Maybe this messes with my natural melatonin production when I have to sleep early, which is most weekdays.
      I also started taking 1 multivitamin with dinner, so this may also play a factor if I was deficient in something.

    • @davidlazarevic4228
      @davidlazarevic4228 7 місяців тому

      @@hasselnttper3730 How is it working out for you so far? Looking to buy a supplement for the tiredness on waking up

  • @simo-dv5xk
    @simo-dv5xk 9 місяців тому +1

    Are there supplements to reduce these vivid dreams that wake you up feeling tense?

  • @Tara-zq3il
    @Tara-zq3il 5 місяців тому +1

    What i need is 'deep restorative sleep'..I rarely get more than 40mins..I'm 70yrs.

  • @watchparty1
    @watchparty1 15 днів тому

    Is it too much to ask that you ar least put the names on the sceeen so we can see them?

  • @pizzoe
    @pizzoe 8 місяців тому +6

    I am interested in deep sleep specifically... I have no problem falling asleep and I typically get about 7 hours of sleep a night, I keep a pretty regular schedule, and follow a low-light pre-bedtime routine. I take L-Theanine as I have found that it improves my deep sleep score but I still get rated low by my smartwatch for my deep sleep as it says I average around an hour (18%) but it wants me to get an hour and a half... Suggestions?

    • @nikitaw1982
      @nikitaw1982 7 місяців тому

      what was the one about getting back to sleep if woke? maybe if something wakes you up even slightly like ur sleeping in awkward position and have to reposition ur self it might take a while to get settled. if speed up that process then maybe more deep sleep. ps Ltheanine, do you get the vivid dreams like he says?

    • @nikitaw1982
      @nikitaw1982 7 місяців тому

      myoinositol shortens time to fall back asleep.

    • @pizzoe
      @pizzoe 7 місяців тому

      @@nikitaw1982 good call. I am a VERY light sleeper and I use earplugs every night but my wife snores REALLY loud haha and that possibly is bringing me up out of deep sleep. I may try the myoinositol. Thank you!

    • @pizzoe
      @pizzoe 7 місяців тому +2

      @@nikitaw1982 I don't recall dreams being any more vivid than normal... 🤷

    • @pizzoe
      @pizzoe 7 місяців тому

      @@nikitaw1982 after further research, I am a little concerned about trying myoinositol... It seems that it lowers your testosterone levels... As a 45 yr.old male, from what I understand, my T levels are already either dropping or at risk for dropping so I hesitate to take a supplement that would exacerbate that problem. I am looking into glycine, though, and may try that instead.

  • @monifaux
    @monifaux Рік тому +10

    When l wake up in the middle of the night and l can’t go back to sleep l take 2 lavender essential oil capsules, they work great and l wake up feeling rested

    • @natashatwine7818
      @natashatwine7818 6 місяців тому

      Where do you buy this ?

    • @monifaux
      @monifaux 6 місяців тому

      @@natashatwine7818 You can find lavender essential oil capsules in health food stores

    • @Aurla-R2-D2
      @Aurla-R2-D2 2 місяці тому

      Hi, Do you make the capsules yourself (by putting essential oil into capsules)?

    • @monifaux
      @monifaux 2 місяці тому

      @@natashatwine7818 Rosemary’s Garden, Sebastopol California

    • @Sharondecruz3
      @Sharondecruz3 Місяць тому +2

      JS Health (Australia) has them- includes magnesium as well

  • @TERMINAL-BALLISTICS
    @TERMINAL-BALLISTICS Рік тому +4

    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.

  • @RonnieKaufman1
    @RonnieKaufman1 9 місяців тому

    Where to get these supplements?

  • @bluebear107
    @bluebear107 2 місяці тому

    I’m in benzo withdrawal….what supplements would help.