Andrew Huberman Sleep Supplements [2024 Update]

Andrew Huberman is probably as close as you can get to a podcasting superstar. Host of the Huberman Labs podcast, the neuroscientist has chalked up a devout fan base of millions of avid health-conscious listeners. 

While his buff physique and smooth baritone do contribute to his charisma, Huberman’s fan base has primarily grown on his subject matter expertise as an associate professor at Stanford’s School of Medicine. He exhibits an exceptional ability to break down complex topics. Huberman regularly discusses the supplements he takes to improve sleep quality.

The Importance of Sleep

Through centuries of research, scientists have discovered sleep is central to virtually every body function – from cognition to immunity. Sleep deprivation occurs due to environmental, lifestyle, work or medical conditions. Each night you fail to get an adequate amount of sleep, your body accumulates a sleep debt. Unless you recoup that debt with sufficient sleep, subsequent bouts of sleeplessness increase the debt eventually taking a toll on your physical and mental health. 

Sleep deprivation has been linked to diverse health problems such as reduced productivity, poor memory, attention difficulties, increased errors, decision-making challenges, physical fatigue, daytime sleepiness (microsleeps), mood swings and anxiety. Long-term, poor sleep increases the risk of hormonal imbalance, obesity, depression, diabetes and heart disease.

Huberman’s Sleep Cocktail

2021 interview on the Tim Ferriss Show is probably one of the most comprehensive podcasts Huberman has done on his sleep supplement regimen. He breaks with the norm by discouraging melatonin use due to concerns on safety and addiction.

Instead, his sleep strategy is centered around a three-way set he refers to as his ‘sleep cocktail’. The cocktail is a combination of magnesium l-threonate, l-theanine and apigenin. Each plays an important role in fostering sleep quality. 

Huberman recommends the Momentous Sleep Pack that you can buy here from Amazon. 

Magnesium L-threonate or Magnesium Biglycinate

Huberman uses magnesium l-threonate or magnesium biglycinate as his preferred form of magnesium supplementation. Both are more effective at crossing the blood-brain barrier compared to other forms of magnesium, a key factor when using magnesium supplementation for cognitive benefits. 

Magnesium is one of the most important minerals in the body and facilitates hundreds of different enzymatic reactions. It has a calming stress-mitigating effect, which helps create the mental state needed for quicker, fuller, more restful sleep. 

The ideal adult daily dosage is 310-420 mg which is more than double the 145 mg Huberman takes daily. Perhaps because magnesium is abundant in plenty of everyday foods.


Chamomile tea regularly comes up in conversations on naturally battling insomnia. Its sleep-enhancing power is derived from apigenin, a flavonoid compound that research has found does improve sleep quality. Apigenin is found in many other plants. In fact, apigenin supplements are often sourced from grapes. There is no universally accepted daily dosage but many brands come in 50 mg pills, the same amount that Huberman takes daily.


L-theanine is a natural occurring amino acid mainly found in green tea. It is a popular ingredient in nootropic supplements. And for good reason. Studies have shown it can reduce anxiety and stress. Like magnesium, it is this effect that makes it an ally for sleep quality. Huberman takes 200 mg of l-theanine per day, in line with recommended dosage.

Additional Supplements for Enhanced Sleep

Huberman complements the sleep cocktail with other sleep-enhancing supplements.

Gamma-AminoButyric Acid

Gamma-AminoButyric Acid (GABA) is the brain’s primary inhibitory neurotransmitter. It has a calming effect and is regularly used in treating anxiety and improving memory consolidation. During the Tim Ferriss podcast, Huberman disclosed using 100 mg of GABA three or four nights each week for deeper and faster sleep. Research shows as much as 18,000 mg per day has no side effects.

You can order Thorne PharmaGABA from Amazon here and iHerb here.


Glycine, a non-essential amino acid, is most abundant in animal-based foods. Studies show it can promote sleep. During the Tim Ferriss interview, Huberman mentioned using 2,000 mg of glycine three to four nights per week. The body has a relatively high tolerance of glycine with clinical trials showing safe use at up to 60,000 mg daily

Buy Life Extension Glycine from Amazon here and iHerb here.


A sugar, inositol does not just affect insulin sensitivity but also the hormones responsible for cognition and mood. Studies suggest it can improve sleep duration and sleep quality. In a 2023 tweet, Huberman says he occasionally takes 900 mg of inositol as part of his sleep supplement kit. That is well within the 18,000 mg upper band of safe usage.

Huberman recommends Momentous Inositol that you can purchase here from Amazon.

Huberman’s Tips for Better Sleep

Apart from supplements, Huberman advocates anchoring your sleep improvement on positive lifestyle changes. At the minimum:

  • Sleeping and waking up at about the same time each day.
  • Sleeping for at least seven hours per day on average (recognizing some days you may do a little less and some days a little more).
  • Exposing your eyes to natural light for at least 10 minutes each morning (or bright artificial light during winter months).
  • Dimming or switching off lights to create a darker, sleep-friendly environment in the evening or night.
  • Using earplugs and eye masks.
  • Regular exercise in the morning hours but no exercise late in the day.
  • Practicing a form of yoga he refers to as non-sleep deep rest (NSDR) for improved relaxation and sleep.
  • Do not take coffee or other caffeinated beverages past 3pm. Caffeine is a sleep disruptor and can stay in the bloodstream for as long as 8 hours.
  • Combating stress and especially during bedtime. Read a book, write a journal, listen to soothing music, stretch or use other relaxation techniques.


Huberman believes sleep quality is primarily determined by the discipline of a healthy lifestyle. Consistent sleep times, light control, yoga and avoiding stress. Still, he recognizes the role supplements play in filling any nutrient gaps that a good diet may not fully satisfy. Huberman has found that his sleep cocktail combining magnesium, l-theanine and apigenin is particularly effective in inducing and improving sleep. And none of these and other sleep supplements he recommends carry a risk of addiction.

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About the Author

Sam is a passionate health and fitness enthusiast who has been interested in supplements, fitness, and wellness for over 10 years. He is the founder of Great Green Wall - the health and wellness brand and has completed multiple fitness certificates, including personal training and nutrition certifications. Sam has been working as a personal trainer for the past three years and is dedicated to helping his clients achieve their fitness goals and lead healthier lifestyles. He believes that a healthy lifestyle is crucial to a happy and fulfilling life and is committed to sharing his knowledge and passion with others.

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