Sleep Supplement Stack
Huberman's pre-sleep supplement stack to shorten sleep latency, deepen sleep, and support staying asleep, layered on top of behavioral foundations (light, caffeine timing, no food 2h before bed).
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
8-
In a protocol
Avoid bright light exposure to your eyes between 10pm and 4am to protect circadian health.
“avoiding bright light exposure to your eyes between the hours of 10 p.m. and 4 a.m.
HL▶ 4:20Dosage10pm–4am windowCertaintyexplicitrecommendationBehavioral foundation: avoid bright light 10pm-4am -
In a protocol
Avoid caffeine after 2pm; even if you fall asleep, sleep architecture is disrupted.
“avoiding caffeine too late in the afternoon
HL▶ 4:30DosageAvoid after 2pm (push to noon if possible)Certaintyexplicitmild cautionBehavioral foundation: no caffeine after 2pm -
In a protocol
Avoid eating within 2 hours of bedtime to facilitate growth hormone release during the first hours of sleep (but don't go to bed hungry).
“avoid food within the two hours prior to bedtime
HL▶ 44:20DosageNo food 2h before sleepCaveatsDon't be so hungry it disrupts sleepCertaintyexplicitrecommendationBehavioral foundation: avoid food within 2h of bedtime -
In a protocol
Magnesium threonate crosses the blood-brain barrier and helps shorten time to fall asleep and deepens sleep.
“magnesium threonate, which is interchangeable with magnesium bisglycinate
HL▶ 47:00DosageBefore bedCertaintyexplicitpersonal useMagnesium threonate before bed for sleep onset -
In a protocol Alternative
Magnesium bisglycinate is interchangeable with threonate for sleep onset; crosses blood-brain barrier and induces mild drowsiness.
“Magnesium bisglycinate and magnesium threonate both have transporter systems
HL▶ 47:00DosageBefore bedCertaintyexplicitrecommendationMagnesium bisglycinate as interchangeable substitute for threonate -
In a protocol
Apigenin (a chamomile derivative) before bed reduces anxiety and aids falling asleep.
“apigenin, A-P-I-G-E-N-I-N. Apigenin, which is a derivative of chamomile
HL▶ 47:40DosageBefore bedCertaintyexplicitpersonal useApigenin before bed for anxiety/turning off thinking -
In a protocol
100–400mg theanine before bed can aid sleep onset, but avoid if you have excessively vivid dreams that wake you.
“dosages anywhere from 100 milligrams to 400 milligrams
HL▶ 46:50Dosage100–400 mg before bed, scaled to body weightCaveatsAvoid if vivid dreams cause middle-of-night wakingCertaintyexplicitrecommendationTheanine 100-400mg; omit if vivid dreams cause middle-of-night waking -
In a protocol
Take ~900mg myo-inositol to shorten time to fall back asleep after middle-of-night waking.
“900 milligrams of myoinositol
HL▶ 45:40Dosage900 mgCertaintyexplicitrecommendationMyo-inositol 900mg for middle-of-night waking
How this protocol has evolved
Huberman states he personally takes magnesium threonate, theanine, apigenin, and inositol pre-sleep.