Which Form?
Sleep Optimization
Universal
consensus
Available Forms
- 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
Dosage & Timing
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
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
Expert Positions
What Each Expert Says
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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