Sleep is vital for restoring the body and brain functioning. On the other hand, sleep deprivation or insomnia may cause stress, anxiety, depression, and low productivity during the day. Andrew Huberman’s sleep cocktail and lifestyle recommendations are effective means for improving your sleep patterns.
Huberman’s sleep cocktail consists of 3 supplements: Magnesium, Apigenin, and Theanine.
The supplements in Huberman’s list can activate GABA neurotransmitters beneficial for deep sleep and memory consolidation.
Huberman’s science-backed tips aim to boost your sleep quality by improving overall health.
What is Andrew Huberman known for?
Dr. Huberman is a neuroscientist at Stanford School of Medicine. He is well-known for his contribution to neurobiology, behavioral science, health, and fitness.
Besides turning his knowledge into scientific discoveries, Dr. Huberman shares understandable science news and healthy lifestyle tips through his podcast.
With his appearance in Joe Rogan’s podcast, where he talked about his sleep cocktail, Huberman became one of the most searched scientists.
Why should you try Huberman’s sleep cocktail?
Huberman’s sleep cocktail may be your “game changer” if you suffer from sleep deprivation or face hardship falling asleep. The three components in his cocktail work synergetically towards improving your sleep.
Here are the reasons why you should try Huberman’s supplements to optimize your health, as they can also help you with the following:
- Strengthen the immune system
- Boost brain performance
- Relieve stress
- Stabilize hormone production
The advantage of taking the Andrew Huberman sleep supplements is that they are not addictive, and you can easily replace or remove them from your routine. Also, the supplements cocktail is a great way to wind down before bedtime and have elevated energy in the morning.
Andrew Huberman sleep cocktail
Reduced stress and relaxed brain activity are critical for sounder sleep. The mixture of Andrew Huberman sleep supplements shortens sleep latency and aids in achieving the deep-sleep stage (non-REM sleep) when memory consolidation happens.
The Andrew Huberman sleep cocktail is a list of three supplements with the following dosage:
- Magnesium Threonate (300–400 mg) or Magnesium Bisglycinate (200 mg) daily
- Apigenin (50 mg) daily
- Theanine (100–400 mg) daily
After taking these supplements, Andrew Huberman gets 8 hours of sound sleep. To experience similar sleep improvements, consider taking the sleep cocktail 30–60 minutes before bed.
Lets dive deeper into Andrew Huberman's sleep supplements list and overview what each ingredient has to offer for your quality sleep.
Andrew Huberman recommends two forms of Magnesium – Magnesium Threonate (L-Threonate) and Magnesium Bisglycinate to help you fall asleep faster. The recommended daily doses for each form of Magnesium are 300–400 mg and 200 mg, respectively.
Magnesium Threonate aids in getting ready for deep sleep through brain relaxation. The other two forms — Magnesium Citrate and Elemental Magnesium — reach only the bloodstream.
The reason is the brain-blood barrier (BBB) that operates as a borderline between the brain and the bloodstream. The system hinders the entrance of toxic components and minerals into the central nervous system.
On the contrary, Magnesium Threonate in Huberman’s sleep cocktail efficiently passes through BBB and reaches the central nervous system. As a result, it activates the sleep neurotransmitter called GABA (gamma-aminobutyric acid). GABA is essential for calming brain activity by blocking the entrance of excitatory chemicals called glutamate.
Dr. Huberman adds 50 mg of Apigenin to his sleep cocktail. Apigenin is a compound derived from the herb chamomile.
Chamomile is used for sedative and relaxation purposes to fight insomnia. Studies conducted with people facing insomnia and lack of sleep efficiency showed that chamomile tea consumption mildly affects sleep quality. However, the herb contains trace amounts of Apigenin.
Dr. Huberman explains: “Apigenin activates chloride channel which sedates the neurons, in a good way.”
The chloride channel is a constant movement of ions participating in cellular functions and neuronal signaling. Chloride ions regulate the expression of the neurotransmitter of excitement (glutamate) by activating GABA.
Commonly, people consume Apigenin and Magnesium L-Threonate together.
Huberman’s daily dosage recommendation for Theanine (L-Theanine) is 100–400 mg. However, he warns you to remove Theanine from your sleep supplements list in case of sleepwalking or disturbing dreams.
Theanine has relaxant effects aiding deep sleep and is also involved in sleep neurotransmitter activation. Theanine upregulates dopamine and serotonin production restoring circadian rhythms.
In addition to this list of supplements, 3–4 times a week, Huberman takes 2 mg of GABA and 100 mg of Glycine.
What is insomnia?
Insomnia is the chronic lack of sleep or difficulty falling asleep. As Dr. Huberman elaborates: “The primary cause of not being able to fall asleep is the failure to turn off your thoughts.”
You do not get quality sleep due to sleeping late when the melatonin levels start declining. Moreover, stress, anxiety, an overactive brain, and physical pain can also impede sleep quality.
In addition, the following lifestyle habits can hamper a good night’s sleep:
- Alcohol consumption
- Eating late or before bed and poor diet habits
- Exercising before bedtime
- Excess caffeine consumption
Andrew Huberman tips for better sleep and health
Aside from the sleep cocktail Huberman recommends, he also suggest following these tips that will likely contribute to quality sleep and boost overall health:
Get morning light
- Cut off caffeine
Dim evening lights
- Don't exercise late
- Use eye masks and earplugs
- Keep sleep consistency
Why does Andrew Huberman not like melatonin?
Melatonin is commonly prescribed to improve sleep. Yet, Huberman recommends avoiding it, since they may help you fall asleep, but can cause struggle to stay asleep through the night. Melatonin interferes with puberty, depletes testosterone production in men, and may increase estrogen levels in women.
What is NSDR recommended by Andrew Huberman?
NSDR is short for non-sleep deep rest and is a form of Yoga Nidra. It involves breathing exercises and focusing practices for deep muscle and nervous system relaxations. NSDR is a self-hypnotic protocol that slows down brain activity and aids in falling asleep faster. NSDR helps Huberman stay asleep and fall back asleep.
Do 20 minutes of sleep make a difference?
Taking 20 minutes of sleep can be refreshing if you feel drowsy during the daytime. Huberman recommends taking less than 90 minutes of naps. However, if you wake up feeling irritable and have difficulty falling asleep at night, you should avoid napping during the afternoon.
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