Most sleep cocktail guides just list supplements. After reviewing Huberman's full Sleep Toolkit episode and newsletter, here's the exact protocol—plus the warnings about who should skip certain supplements.
The Huberman Sleep Cocktail: Exact Supplements & Dosages
Here's what Huberman actually recommends, taken 30-60 minutes before bed:
| Supplement | Dosage | Frequency |
|---|---|---|
| Magnesium Threonate | 145mg | Nightly |
| Apigenin | 50mg | Nightly |
| L-Theanine | 100-400mg | Nightly |
| Inositol | 900mg | As needed (middle-of-night waking) |
| Glycine | 2g | 3-4 nights per week |
| GABA | 100mg | 3-4 nights per week |
The first three (magnesium, apigenin, theanine) form the core stack. The rest are add-ons for specific issues.
Important: Huberman recommends magnesium bisglycinate (200mg) as an alternative if you can't find threonate or want a cheaper option.
Who Should NOT Take This Stack
Before ordering anything, check if any of these apply to you:
Skip L-theanine if you:
- Sleepwalk or have night terrors (theanine can intensify dreams)
- Experience overly vivid dreams that disrupt your sleep
Skip apigenin if you:
- Are a woman concerned about hormone balance (apigenin acts as an estrogen inhibitor)
- Are pregnant or nursing
Skip the entire stack and consult a doctor if you:
- Take sedatives, benzodiazepines, or anxiety medication (potential GABA interactions)
- Have kidney issues (magnesium is processed by kidneys)
- Are under 18
Be cautious with magnesium if you:
- Have a sensitive stomach (about 5% of people experience GI upset)
Huberman has said directly: "Don't take theanine if you have overly intense dreams, sleep-walk, or have night terrors."
How Each Supplement Works
Understanding the mechanism helps you decide which supplements you actually need.
Magnesium Threonate: Why This Form Specifically
Most magnesium supplements (citrate, oxide) stay in your gut and help with digestion. Threonate is different because it crosses the blood-brain barrier.
Once in the brain, magnesium threonate reduces neural excitability. Translation: it quiets the racing thoughts that keep you staring at the ceiling at 2am.
Huberman explains it this way: "Magnesium threonate, apigenin, and theanine... together can really enhance the speed at which one falls asleep and people's ability to stay asleep and to really get into those deep stages of sleep that are particularly restorative."
If threonate is too expensive: Magnesium bisglycinate (200mg) is a solid alternative. It also has calming properties, though it doesn't cross the blood-brain barrier as effectively.
Apigenin: The Chamomile Compound
Apigenin is extracted from chamomile. It works by binding to GABA receptors in the brain, producing a calming effect without the sedation you'd get from pharmaceutical sleep aids.
The 50mg dose Huberman recommends is relatively low compared to research studies, which makes it safer for nightly use.
The estrogen warning: Apigenin can act as an estrogen inhibitor. For men, this is typically not a concern. For women, Huberman has suggested considering whether to include it in the stack. If you're unsure, the magnesium + theanine combination works without apigenin.
L-Theanine: Alpha Brain Waves
Theanine promotes alpha brain wave activity. Alpha waves are associated with relaxed alertness, which is the ideal transition state for falling asleep.
The dose range (100-400mg) is wide because individual responses vary significantly. Start at 100mg and increase if needed.
The dream warning: Some people report much more vivid dreams on theanine. For most, this is neutral or even positive. But if you're prone to nightmares or sleepwalking, skip it entirely.
Inositol: For Middle-of-Night Waking
Inositol solves a specific problem: waking up at 3am and struggling to fall back asleep.
As Huberman explains: "Inositol also turns out to be especially useful for people who have a tendency to wake up in the middle of the night and have a hard time falling back asleep."
It's also helpful if you're following a low-carb diet or fasting before bed, as these can disrupt sleep patterns.
The 900mg dose is taken as needed, not necessarily every night.
Glycine & GABA: The Optional Add-Ons
These are Huberman's "3-4 nights per week" supplements, not daily staples.
Glycine (2g): Helps regulate body temperature. Your body needs to cool down to fall asleep, and glycine supports this process.
GABA (100mg): Directly activates calming neurotransmitter pathways. Think of it as a more direct route to relaxation than the other supplements.
If the core stack (magnesium, apigenin, theanine) works for you, you may not need these at all.
How to Start: Don't Take Everything at Once
Huberman's advice is clear: "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."
Here's a practical approach:
Week 1: Start with magnesium threonate (145mg) only. This is the foundation of the stack and the most broadly effective.
Week 2: If you're still having trouble falling asleep, add apigenin (50mg).
Week 3: If sleep onset is better but you're waking up during the night, add L-theanine (start at 100mg).
Week 4+: If you still need help, consider adding inositol for middle-of-night waking, or glycine/GABA a few nights per week.
This approach saves money and helps you identify exactly what works for your body.
Budget Alternatives: ~$65 vs ~$175
The official Momentous sleep stack (Huberman's partner) costs about $175 for a two-month supply.
You can get the same ingredients for roughly $65 by buying separately:
| Supplement | Budget Option | Approx. Cost |
|---|---|---|
| Magnesium Threonate | Life Extension, Jarrow | ~$25-30 |
| Apigenin | Swanson, NOW Foods | ~$12-15 |
| L-Theanine | Various brands | ~$10-15 |
| Total | ~$50-65 |
The Momentous products are high quality, but you're paying for convenience and branding. The active ingredients are the same.
Prices are approximate and vary by retailer. Check current pricing before purchasing.
Best value approach: Buy individual supplements from reputable brands. Look for third-party testing (NSF, USP, or Informed Sport certification).
What to Expect: Timeline & Results
Supplements aren't instant fixes. Here's a realistic timeline:
Days 1-3: Subtle effects. You might notice feeling slightly more relaxed before bed.
Week 1-2: Clearer patterns emerge. Most people notice falling asleep faster (within 20-30 minutes instead of 45+).
Week 3-4: Cumulative effects on sleep quality. Fewer middle-of-night wakings. Feeling more rested in the morning.
What "working" looks like:
- Falling asleep within 15-30 minutes
- Sleeping through the night (or falling back asleep quickly if you wake)
- Waking up without an alarm feeling reasonably rested
- Less racing thoughts when you lie down
What it doesn't do:
- Won't override poor sleep habits (late caffeine, screens before bed, irregular schedule)
- Won't fix sleep apnea or other medical conditions
- Won't make you need less sleep
If you see no improvement after 4 weeks of consistent use, the issue is likely behavioral or medical, not something supplements can fix. Consider trying Huberman's complete sleep protocol which covers temperature, light exposure, and other non-supplement methods.
Troubleshooting: What If It Doesn't Work?
| Problem | Likely Cause | Solution |
|---|---|---|
| Still can't fall asleep | Timing or dose issue | Take 60 minutes before bed (not 30). Try increasing L-theanine to 300-400mg. |
| Stomach upset | Magnesium sensitivity | Switch to bisglycinate or reduce dose to every other night. |
| Vivid/disturbing dreams | L-theanine effect | Remove theanine from your stack. |
| Wake up groggy | Dose too high or timing | Take supplements earlier. Reduce glycine/GABA if using. |
| No effect at all | May not need supplements | Focus on behavioral sleep hygiene first (light, temperature, caffeine timing). Consider NSDR as a non-supplement alternative. |
The most common mistake: Taking supplements too late. If you take them right before bed, they may not kick in until you're already frustrated and awake.
Why No Melatonin?
You'll notice melatonin isn't in this stack. Huberman explicitly avoids it for several reasons:
It's not very effective. A 2013 meta-analysis of 19 studies found melatonin adds only about 4 minutes of sleep on average (Ferracioli-Oda et al., PLOS ONE).
Most doses are too high. Over-the-counter melatonin typically contains 3-10mg. Your body naturally produces a fraction of that, roughly 0.1-0.3mg according to most estimates. These supraphysiological doses can cause morning grogginess.
Potential hormone disruption. Regular high-dose melatonin use may affect other hormone systems over time.
It signals timing, not sleep. Melatonin tells your body "it's nighttime" but doesn't actually induce sleep. The supplements in Huberman's stack work through different mechanisms (calming neural activity, promoting relaxation).
If you occasionally use melatonin for jet lag, that's different from nightly use for chronic sleep issues.
FAQs
How long does the Huberman sleep cocktail take to work?
Most people notice subtle effects within the first week, with clearer improvements by week 2-3. Sleep benefits are cumulative, so consistency matters more than any single night.
Can I take all the supplements together?
Technically yes, but Huberman recommends starting with one and adding others gradually. This helps you identify what actually works for you and avoids spending money on supplements you don't need.
Is the Momentous bundle worth the price?
It's convenient but costs about 2.5x more than buying individual supplements. The ingredients are the same quality. If you value convenience and want to support Huberman's podcast, go for it. If budget matters, buy separately.
Should women take apigenin?
Consider skipping it. Huberman has noted apigenin may suppress estrogen, which could be a concern for some women. The magnesium + theanine combination is effective without apigenin.
What if I'm a sleepwalker?
Skip L-theanine entirely. Huberman specifically warns that theanine can intensify dreams and may worsen sleepwalking or night terrors. The magnesium + apigenin combination is safer for you.
Can I take these with other medications?
Consult your doctor before combining with sedatives, anti-anxiety medications, blood pressure medications, or any prescription sleep aids. GABA in particular may interact with these.
Sources:
- Huberman Lab Newsletter: Toolkit for Sleep
- Huberman Lab Podcast Episode #84: Sleep Toolkit (https://youtube.com/watch?v=h2aWYjSA1Jc)
- Ferracioli-Oda et al. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLOS ONE.