Sleep Optimization Dosage — What 5 Experts Recommend

Consensus Protocol

Dosage

Magnesium threonate 145mg + Apigenin 50mg + L-theanine 100-400mg (Huberman's sleep cocktail)
Optional: Glycine 2g, GABA 100mg, or Myo-inositol 900mg for middle-of-night waking

Form

Magnesium threonate or bisglycinate for sleep support (threonate crosses the blood-brain barrier)
Apigenin derived from chamomile
Theanine as L-theanine
Hyman also recommends valerian root and glycine

Timing

Take sleep supplements 30-60 minutes before bed
Delay caffeine 90-120 minutes after waking (Huberman)
Last meal 3+ hours before bed (Johnson, Hyman)
Stop liquids around 4 PM for uninterrupted sleep (Johnson)
Wind-down routine 30-60 minutes before bed with no screens

Notes

Huberman cautions that theanine may cause excessively vivid dreams in some people and should be reduced or eliminated if this occurs
Melatonin is generally not recommended by Huberman or Walker for healthy adults — it provides minimal benefit (only a few extra minutes of sleep) and doses sold commercially are often supra-physiological
Attia notes melatonin can aid sleep initiation in older adults
Johnson uses melatonin specifically for jet lag recovery
All experts agree that behavioral interventions (light, temperature, consistency) should be prioritized over supplements

Expert Positions

Andrew Huberman

Strongly Recommends — Detailed Protocols

Peter Attia

Strongly Recommends — Foundation of Medicine 3.0

Rhonda Patrick

Strongly Recommends — Cellular Repair Mechanism

Bryan Johnson

Strongly Recommends — Builds Life Around Sleep

Mark Hyman

Strongly Recommends — Root-Cause Approach

What Each Expert Says

Andrew Huberman

Strongly Recommends — Detailed Protocols

Huberman is the most prolific source on sleep optimization, with a dedicated six-episode guest series with Dr. Matt Walker, a standalone Sleep Toolkit episode, and multiple episodes covering circadian rhythms, jet lag, dreams, and the sleep-supplement connection. His Sleep Toolkit episode provides the most comprehensive behavioral and supplement protocol: morning sunlight within 30-60 minutes of waking, delaying caffeine 90-120 minutes, avoiding bright light after sunset, evening hot baths for core temperature drop, and the foundational sleep stack of magnesium threonate (145mg), apigenin (50mg), and theanine (100-400mg). He also covers NSDR (non-sleep deep rest) as a recovery tool, nasal breathing during sleep, and the temperature minimum concept for circadian clock shifting.

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