This clip is from the Huberman Lab episode "Developing a Rational Approach to Supplementation for Health & Performance." The full episode can be found on KZread here: kzread.info/dash/bejne/poCHmNZsdrm1hKw.html

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

Жыл бұрын

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-

Жыл бұрын

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

@MochaRose990

6 ай бұрын

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

@joanneschultz-ferguson4430

5 ай бұрын

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

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

Ай бұрын

It depends on what kind of magnesium you take

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.

Thank you for this❤❤❤

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

@degensanonymous

Жыл бұрын

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

@Miawallce80

Жыл бұрын

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

@FarmerDan209

Жыл бұрын

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

@debrap947

Жыл бұрын

Didn't work for me.

@FlatStan1l

Жыл бұрын

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

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

5 ай бұрын

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

@InjusticeJosh

5 ай бұрын

@@DenastusGod said it himself to not have idols

@gsherm150

4 ай бұрын

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

@Denastus

4 ай бұрын

@@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

4 ай бұрын

@@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.

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

5 ай бұрын

Did you try washing your face with cold tap water?

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

3 ай бұрын

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

@arizonatea3734

Ай бұрын

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

Ай бұрын

Very interested to know about this too

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

Thank You very much!

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

@deathstr1ker6666

Ай бұрын

YOU DON'T NEED TO SHOUT

Thank you, great video.

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

2 ай бұрын

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

2 ай бұрын

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

@alangleeson2059

2 ай бұрын

@@yub398 perfect thank yoy

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

@Aurla-R2-D2

3 ай бұрын

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

@maheway7880

2 ай бұрын

Can u plz give more detail on this

4. Apigenin a. Acts as a lowering anxiety compound

Thank you Andrew!

Great video. What about ashwaganda?

Great info!!

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

@jakeelsner2963

Жыл бұрын

Maybe seeing a psychoanalyst about your dreams might help?

Dr. Huberman is the GOAT!!

@dreamteam709

2 ай бұрын

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

2 ай бұрын

Sleep restriction????

@Lucky_clover_8

Ай бұрын

How do you do sleep restriction?

@holistichealthhacksinfo

Ай бұрын

@@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.

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

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

Жыл бұрын

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

@Theone-ou2xt

Жыл бұрын

@@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

Жыл бұрын

@@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

Жыл бұрын

​@@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

Жыл бұрын

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

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

Ай бұрын

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!

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

@Oliver_music_

3 ай бұрын

Nice bro 🔥

@saltlight5912

3 ай бұрын

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

@Aurla-R2-D2

3 ай бұрын

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

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

@TheBmonster1

5 ай бұрын

Nah I want vivid dreams

@janb92

4 ай бұрын

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

@mariejones1415

4 ай бұрын

What to take to stay asleep?

@leoarjuncrasto

4 ай бұрын

Myoinositol - 900mg shorten time to fall back asleep

@leoarjuncrasto

4 ай бұрын

Magnesium theanate and Magnesium bis glycinate

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

3 ай бұрын

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

@David8Fitch

Ай бұрын

Agree with needing a list of what he’s sharing

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.

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

@chaya2851

Жыл бұрын

What brand do u use?

@justinefarley3506

Жыл бұрын

Pls share brand

@nikhilramabadran2959

Жыл бұрын

are you taking it every day? I've heard that our bodies produce tolerance towards certain drugs if we take them over a long period of time

@banaseethanesvanich3146

Жыл бұрын

When to take for sleep? Morning or before bed. Thank you.

@angelabergman2720

9 ай бұрын

Which brand did you buy?

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

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

Жыл бұрын

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

Жыл бұрын

@@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

Жыл бұрын

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

Жыл бұрын

I controlled my BP with just magnesium.

@maroulakosftw2031

8 ай бұрын

How did you find out younhad hypertension?

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

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

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.

I wish Dr. Huberman would also discuss on another KZread 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

3 ай бұрын

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

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.

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

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

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

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

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

4 ай бұрын

Thank you

@puffdaddy69

3 ай бұрын

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

@Aurla-R2-D2

3 ай бұрын

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

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

7 ай бұрын

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

@gjdjsbxhxh7317

7 ай бұрын

What brand of Magnesium Threonate did you try

@joseloalpacino1761

7 ай бұрын

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

@Aurla-R2-D2

3 ай бұрын

@@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 ^_^

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

Жыл бұрын

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

@sarahhagen2051

Жыл бұрын

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

@JenniferPost

Жыл бұрын

What mg do you use?

@highvalue1195

Жыл бұрын

@@JenniferPost 100-200

@JenniferPost

Жыл бұрын

@@highvalue1195 Ty!

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

L-Theanine and magnesium glycinate does it for me.

@SoggySlopster

6 ай бұрын

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

@stephenstuckey

3 ай бұрын

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

When is the best time to take magnesium threonate

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

Жыл бұрын

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

Жыл бұрын

​@@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

Жыл бұрын

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

Жыл бұрын

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

@ThomasAT86

Жыл бұрын

​@@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.

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.

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?

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

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

Жыл бұрын

What's the name of the company please

@eliyahfeld

Жыл бұрын

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

@ggaz683

Жыл бұрын

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

11 ай бұрын

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

@mr.elastomeric1787

11 ай бұрын

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

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?

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

7 ай бұрын

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

3 ай бұрын

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

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

Thanhks ❤

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

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

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

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

Жыл бұрын

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

@WH2012

Жыл бұрын

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

@HubermanLabClips

Жыл бұрын

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

@omavicmcmurray2893

Жыл бұрын

@@HubermanLabClips thanks 🙏 you are a lovely!

@suzette810

Жыл бұрын

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

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

@emeraldspark8794

Жыл бұрын

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

Жыл бұрын

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

@jbaker3504

11 ай бұрын

I stopped Valerian and didn’t sleep for two days

@davevarga

9 ай бұрын

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

How long should I take the supplements before sleep?

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

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

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

5 ай бұрын

Hello any luck ?

@4tun8nanette

5 ай бұрын

@@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.

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

Ай бұрын

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.

Is magnesium Lysinate Glycinate okay?

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

Myo inositol has helped me! Thank you❤

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.

@megm.c4026

Жыл бұрын

Hasnt worked for me either.

@1timbarrett

Жыл бұрын

😢

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

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

@jackoverton8343

3 ай бұрын

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.

I've been sleeping terrible for a while. I got a Whoop because my new coach wanted me to track sleep and HRV and I can't sleep with an Apple Watch on my wrist. Anyway, I tried Threonate and Apigenin last night. Whoa!!! Out cold. Best sleep I've had in a while, but you will get lucid dreams from it. If you've taken Alpha Brain and it's given you lucid dreams these are similar.

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

Жыл бұрын

When do you take them? Right before bed?

@ConflictedYouth

Жыл бұрын

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

@JD-gt9bd

Жыл бұрын

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

@thomascenteni4884

Жыл бұрын

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

@letsrelaxwithtexts2114

11 ай бұрын

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.

🎯 Key Takeaways for quick navigation: 00:02 *😴 Myoinositol (900 mg) can aid in falling back asleep if waking up in the middle of the night, with additional benefits for mood.* 01:24 *💭 Theanine supplementation (100-400 mg) may exacerbate vivid dreams, potentially leading to waking in the middle of the night.* 02:21 *🛌 Magnesium threonate or bisglycinate can expedite the transition to sleep and promote deeper sleep, aiding cognitive support and neuroprotection.* 03:47 *🌿 Apigenin, derived from chamomile, helps reduce anxiety before sleep, facilitating relaxation and aiding the process of falling asleep.* 05:14 *🔄 Experiment systematically with single-ingredient formulations for about a week to gauge effectiveness without inducing negative effects before considering combinations for enhanced sleep quality.* Made with HARPA AI

Finding theanine is great for falling asleep, but results in tons of nightmares waking me up. Thinking Magnesium + Apagenin after waking up in the middle of the night might work Myo inositol feels harsher, makes me drowsy but also gives me a slight tension in the head, and doesn't do anything for over thinking the way theanine and perhaps apagenin does

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.

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

6 ай бұрын

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

@l.ferrer7923

6 ай бұрын

Maybe that’s a sympathetic dominance…

@Aurla-R2-D2

3 ай бұрын

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

2 ай бұрын

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

14 күн бұрын

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

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

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.

@GirlCOsk8er

8 ай бұрын

gaba

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

@Nini-tj6se

6 ай бұрын

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

@Aurla-R2-D2

3 ай бұрын

@@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 ^_^

How many milligrams to take for magnesium gylcanate?

Can you take Apigenin while taking Estradial , ?

Spoken like a true doctor! It’s not about supplements, it’s about peace of mind.

I fall asleep quite easily but boy my dreams are wild and vivid, if I could take pill that would eliminate dreaming completely I would for sure take it

@christracy130

7 ай бұрын

I wouldn’t recommend for a variety of reasons but many report THC to reduce dreaming

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

What i do which i don't advice anyone else to try is as follows. Magnesium and vitamin B complex, fish oil during the day. At night Atarax half a pill of 25 mg. Ashwagandha 500 mg, melatonin and Gaba. There are lots of side effects especially from the Atarax and i know it is not a long term solution, but really knocks me out and is not the worst sleeping pill as its not addictive. There are lots of other supplements i am willing to try.

how do these supplements effect people with sleep apnea.

I've taken DHA hours before sleep and I found my sleep to be much "deeper."

Where to get these supplements?

When is the best time to take myoinositol?

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

would love to debate you about dream phenomenon.... why tamper vivid dreams... a sign that a person has an easier ability to enter lucidity, an opportunity for extraordinary personal growth and to understand more about the nature of consciousness than any reductionist neuroscientist can tell you

@1timbarrett

Жыл бұрын

Yup. Dreams are our friends, like having a built-in spirit animal.

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

5 ай бұрын

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

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!

The dosage is important as high doses of myo-inositol would mess with one's ADHD (myo-inositol) increases dopamine but too much may affect you. I would buy the regular dose on the bottle, and then a week later take two capsules. Since I hear 900 mg is being recommended here for that one supplement. Thank goodness I don't get the dreams waking me. I usually dream just before waking for the day.

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

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

Жыл бұрын

elemental

@petemitchell6788

11 ай бұрын

You’re supposed to take 3 of those capsules.

@samirdreamalot

11 ай бұрын

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

10 ай бұрын

@@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

9 ай бұрын

145 mg elemental!

If fact Ketotifin is the only thing that helps consistently. It is an antihistamine with sedating properties. One of my friends is taking it as well, and he reports the same thing. That actually helps a lot. I’m surprised that Dr. Huberman does not mention that at all.

@kayfarquar2034

6 ай бұрын

Well they say Benadryl is not good for brain health and a lot of people take that for sleep.

Even though I sleep 8 hours each night from 11 pm to 7 am , I still feel tired during the day and a bit moody , also I checked my t levels a month ago and were close to 500 nanomols , I’m 29 yrs old I also go to the gym 3 to 4 times a week