Sleep Stack
Huberman's named supplement stack taken 30-60 minutes before bedtime to enhance sleep onset and depth.
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 L-threonate before bed to enhance sleep onset and depth, as part of sleep stack.
“145 milligrams of magnesium threonate
HL▶ 1:14:40Dosage145 mg, 30-60 min before bedtimeCaveats~5% of people experience gut distress/diarrhea—skip if so; consult physicianCertaintyexplicitstrong endorsement145 mg magnesium L-threonate -
In a protocol
Take 100-400mg theanine before bed to enhance sleep, alone or as part of sleep stack.
“100 to 400 milligrams of theanine
HL▶ 1:15:10Dosage100-400 mg, 30-60 min before bedtimeCaveatsSome people get vivid/anxiety-ridden dreams—skip if so; avoid with night terrors/sleepwalking historyCertaintyexplicitstrong endorsement100-400 mg theanine; omit if vivid/anxiety dreams -
In a protocol
Add 2g glycine to sleep stack every third or fourth night to enhance sleep onset.
“two grams of glycine and 100 milligrams of GABA
HL▶ 1:17:20Dosage2 g every 3rd or 4th night, 30-60 min before bedCaveatsDon't use too frequently or sleep stack effectiveness diminishesCertaintypersonal onlypersonal use2 g glycine every 3rd or 4th night -
In a protocol
Add 100mg GABA to sleep stack every third or fourth night to enhance sleep onset.
“100 milligrams of GABA
HL▶ 1:17:25Dosage100 mg every 3rd or 4th night, 30-60 min before bedCaveatsDon't use too frequentlyCertaintypersonal onlypersonal use100 mg GABA every 3rd or 4th night (paired with glycine) -
In a protocol
Take 900mg myo-inositol every other night before bed to facilitate falling asleep and returning to sleep after waking.
“900 milligrams of myoinositol
HL▶ 1:18:10Dosage900 mg every other night, 30-60 min before bed (not on glycine/GABA nights)Certaintypersonal onlypersonal use900 mg myo-inositol every other night, not on glycine/GABA nights
How this protocol has evolved
Originally three supplements (magnesium threonate, apigenin, theanine); Huberman has since added rotating glycine+GABA every 3rd-4th night and myo-inositol every other night.