Sleep stack
His sleep stack (Sleep Toolkit episode)
From his 2022 Sleep Toolkit episode. Behavioural tools first; you may not need all.
How he takes it
He says behavioural tools come first and you don't necessarily need to take all three, and that the ideal time is 30 to 60 minutes before bedtime. He adds 2 g glycine + 100 mg GABA every third or fourth night and 900 mg myo-inositol every other night. He says you definitely want to talk to your physician before adding or removing supplements.
What’s in it
Core
- Magnesium L-Threonate
He said “145 milligrams of magnesium threonate”
Apigenin
Under review
- L-Theanine
He said “100 to 400 milligrams of theanine”
Optional extras
- Glycine
He said “two grams of glycine”
- GABA
He said “100 milligrams of GABA”
- Myo-Inositol
He said “900 milligrams of myo-inositol”
Cautions he mentions
- Magnesium L-Threonate
- Some people (~5%) get an agitated stomach from magnesium supplementation, in which case, do not take it.
- Some people can't tolerate it, so you have to find out.
- Taken together, theanine and magnesium can make some people so sleepy they have trouble waking up in the morning; titrate if you use them.
- Approach anything new with caution, especially since magnesium could be involved in heart rhythm.
- L-Theanine
- Don't take theanine if you have overly intense dreams, sleep-walk, or have night terrors.
- Sleepwalkers should be careful about taking theanine; taken with magnesium it can make some people so sleepy they have trouble waking.
- Glycine
- He takes it only some nights because if he takes it too often the entire sleep stack doesn't work quite as effectively for him.
- GABA
- He takes it only some nights because if he takes it too often the entire sleep stack doesn't work quite as effectively for him.
- Myo-Inositol
- No supplement should ever be used as a direct replacement for prescription serotonin treatments.
- You probably would not want to take it during or prior to a (therapy) session where you are trying to amplify and recount an experience in order to extinguish it.
Where he laid it out
- 1
“the ideal time to take those is 30 to 60 minutes before bedtime.”
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
Episode · 01:11:45 · 2022
- 2
“every third or fourth night, I will take two grams of glycine and 100 milligrams of GABA”
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
Episode · 01:17:44 · 2022
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.