Sleep Stack
Huberman's nightly supplement protocol taken 30-60 minutes before bed to enhance sleep onset and depth, with optional rotating additions.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
6-
In a protocol
Take ~145mg of magnesium threonate 30-60 min before bed as part of sleep stack to enhance sleep depth.
HL▶ 1:09:10Dosage~145mg, 30-60 min before bedCaveats~5% of people get GI distress/diarrhea; don't take if so. Consult physician.Certaintyexplicitstrong endorsement~145mg magnesium threonate, 30-60 min before bed -
In a protocol
Take 100-400mg theanine 30-60 min before bed for deeper sleep.
HL▶ 1:09:40Dosage100-400mg, 30-60 min before bedCaveatsMay cause vivid disruptive dreams in some; skip if so. People with night-terror tendencies may avoid.Certaintyexplicitstrong endorsement100-400mg theanine, 30-60 min before bed; skip if vivid disruptive dreams -
In a protocol
Take 2g glycine every third or fourth night in addition to standard sleep stack for enhanced sleep onset.
HL▶ 1:14:00Dosage2g every 3rd-4th nightCaveatsTaking too often reduces effectiveness of sleep stackCertaintypersonal onlypersonal use2g glycine added every 3rd-4th night -
In a protocol
Take 100mg GABA with glycine every third or fourth night to enhance falling asleep.
HL▶ 1:14:10Dosage100mg every 3rd-4th night with glycineCaveatsDon't take too frequently or sleep stack becomes less effectiveCertaintypersonal onlypersonal use100mg GABA added every 3rd-4th night with glycine -
In a protocol
Take 900mg myo-inositol every other night with standard sleep stack to fall asleep faster and fall back asleep more easily after waking.
HL▶ 1:15:00Dosage900mg, 30-60 min before sleep, every other nightCaveatsDon't combine with glycine/GABA nightsCertaintypersonal onlystrong endorsement900mg myo-inositol added every other night, not on glycine/GABA nights
How this protocol has evolved
Huberman has more recently added myo-inositol every other night to the standard stack; glycine/GABA are taken less often (every 3rd-4th night) to maintain effectiveness.