Sleep supplement toolkit

The Huberman Lab "Toolkit for Sleep" newsletter suggests, 30–60 minutes before bed, 145 mg magnesium threonate or 200 mg magnesium bisglycinate, 50 mg apigenin and 100–400 mg theanine; he added that 3–4 nights a week he also takes 2 g glycine and 100 mg GABA, and that he uses Momentous for all of them.

Recommended by the creator

Date of record:: 20 Sep 2021

Interventions

Supplements

Magnesium L-threonateMomentous
145 mg · 30–60 min before bed
Details & sources
Offered as an either/or with 200 mg magnesium bisglycinate. Newsletter wording is "You might consider taking"; he added he uses Momentous for all of them (affiliate). Toolkit for Sleep, 20 Sep 2021.
Sources1
Magnesium bisglycinateMomentous
200 mg · 30–60 min before bed
Details & sources
Alternative to 145 mg magnesium threonate, not in addition. Momentous named for all items (affiliate). Toolkit for Sleep, 20 Sep 2021.
Sources1
ApigeninMomentous
50 mg · 30–60 min before bed
Details & sources
Momentous named for all items (affiliate). Toolkit for Sleep, 20 Sep 2021.
Sources1
TheanineMomentous
100–400 mg · 30–60 min before bed
Details & sources
Newsletter warns against theanine for people with overly intense dreams, sleep-walking or night terrors. Not in his June 2024 personal list. Toolkit for Sleep, 20 Sep 2021.
Sources1
GlycineMomentous
2 g · 3–4 nights per week · with the sleep stack, 30–60 min before bed
Details & sources
First-person line ("I also take") inside the recommendation newsletter; Momentous named (affiliate). Not in his June 2024 personal list. Toolkit for Sleep, 20 Sep 2021.
Sources1
GABAMomentous
100 mg · 3–4 nights per week · with the sleep stack, 30–60 min before bed
Details & sources
First-person line ("I also take") inside the recommendation newsletter; Momentous named (affiliate). Not in his June 2024 personal list. Toolkit for Sleep, 20 Sep 2021.
Sources1

Sources

Original accounts behind this protocol. Numbers match the references in each intervention.

01Toolkit for Sleep Source for this protocol

Single dated source (newsletter, 2021-09-20). In June 2024 his personal list named only magnesium and apigenin; see the personal sleep protocol.