Supplement Stack
The short answer
Andrew Huberman's core sleep stack is three ingredients taken 30-60 minutes before bed: magnesium threonate (145mg), apigenin (50mg), and L-theanine (100-400mg) — with glycine and myo-inositol as optional add-ons for falling back asleep. He's consistent about these exact doses across his sleep episodes.
30-60 min before bed
The form Huberman uses for sleep — it crosses the blood-brain barrier. (Note: threonate is low in elemental magnesium, so don't count it toward your daily magnesium needs — see magnesium glycinate vs threonate.)
30-60 min before bed
A chamomile-derived flavonoid Huberman includes to reduce time to fall asleep. He notes it should be approached with some caution (it can affect estrogen pathways).
30-60 min before bed
Promotes calm without sedation. Huberman notes some people should skip it — it can cause overly vivid dreams or is best avoided if you wake to urinate at night.
before bed, or to fall back asleep
Huberman lists glycine, GABA, or myo-inositol as optional additions that can help you fall back asleep after a middle-of-night waking.
“A foundational sleep stack includes magnesium threonate (145mg), apigenin (50mg), and theanine (100-400mg). Optional additions like glycine, GABA, or myo-inositol can assist with falling back asleep.” — Andrew Huberman, from the analyzed corpus
Huberman's sleep stack is deliberately simple and behavior-first: he stresses that light exposure, temperature, and consistent timing matter more than any supplement, and that the stack is a supporting layer, not a sleeping pill. Start with just magnesium threonate (145mg) and apigenin (50mg), add theanine (100-400mg) if you tolerate it well, and keep glycine or myo-inositol in reserve for nights you wake and can't get back down. Notably, melatonin is not in his stack — he prefers to support your own melatonin with light and darkness rather than supplement it.
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