Sleep stack
His sleep stack (Toolkit for Sleep newsletter)
From his Toolkit for Sleep newsletter. Start with one, or none.
How he takes it
His newsletter lists these to take 30-60 minutes before bed, using magnesium threonate OR bisglycinate. 3-4 nights per week he also takes 2 g glycine and 100 mg GABA. He says he would start with one supplement (or none!) and add one at a time as needed; some people need none.
What’s in it
Core
- Magnesium L-Threonate
He said “145mg Magnesium Threonate”
Apigenin
Under review
- L-Theanine
He said “100-400mg Theanine”
Optional extras
- Magnesium Bisglycinate
He said “200mg Magnesium Bisglycinate”
- Glycine
He said “2g of Glycine”
- GABA
He said “100mg GABA”
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.
- Magnesium Bisglycinate
- Some people (~5%) get an agitated stomach from magnesium supplementation, in which case, do not take it.
- 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.
Where he laid it out
- 1
“I would start with one supplement (or none!) and then add one at a time as needed.”
Toolkit for Sleep
Newsletter · 2021
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.