What Is Andrew Huberman Sleep Cocktail? The Surprising Bedtime Mix for Deep, Restful Sleep
September 11, 2025Struggling to fall asleep or stay asleep can leave you feeling drained and unfocused. If you’ve searched for science-backed ways to improve your sleep you’ve probably come across Dr. Andrew Huberman’s popular “sleep cocktail.” This blend of supplements has gained attention for its simple approach to winding down and supporting restful nights.
You might wonder what’s actually in this sleep cocktail and how it works. Understanding the basics can help you decide if it’s the right addition to your nighttime routine. Let’s break down what makes Andrew Huberman’s sleep cocktail so talked-about among those looking to optimize their sleep.
Understanding the Andrew Huberman Sleep Cocktail
Dr. Andrew Huberman, professor of neurobiology at Stanford University, shares a specific "sleep cocktail" to support better relaxation and sleep quality. Each component in this routine connects to key sleep mechanisms and aims to minimize side effects when taken at recommended dosages.
- Magnesium Threonate or Bisglycinate: Magnesium supports nervous system relaxation and sleep onset. Dr. Huberman suggests 140–200 mg of magnesium threonate or bisglycinate, with examples including Neuro-Mag or Magnesium Bisglycinate supplements.
- Apigenin: Apigenin, a bioflavonoid, can promote relaxation and reduce anxiety-related wakefulness. Typical dosage in the Huberman protocol is 50 mg, using supplements such as Double Wood Apigenin.
- L-Theanine: L-Theanine, an amino acid found in green tea, eases mental tension and enhances sleep quality. Dose recommendations are 100–400 mg, often through brands like Suntheanine.
- Glycine (Optional): Glycine may support deeper sleep. Individuals include 2–3 grams, from products like NOW Glycine powder, if further sleep improvement is desired.
- Theanine-Free Option: Excluding L-Theanine may help users who experience vivid dreams or morning grogginess.
You take the sleep cocktail 30–60 minutes before bedtime. Huberman advises starting with one supplement and adding others to gauge individual response and tolerance. The sleep cocktail doesn't treat medical sleep disorders and isn't recommended for pregnant individuals unless cleared by a medical professional (source: Huberman Lab Podcast, episodes 2 and 31).
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Key Ingredients of the Sleep Cocktail
Andrew Huberman's sleep cocktail uses targeted supplements that support relaxation and optimal sleep cycles. Each ingredient in this blend contributes a distinct mechanism for improving sleep onset and quality.
Magnesium Threonate or Bisglycinate
Magnesium threonate or bisglycinate in this cocktail helps support nervous system calmness at night when taken before sleep. Both forms offer high absorption rates; magnesium threonate crosses the blood-brain barrier efficiently, while bisglycinate reduces gastrointestinal discomfort. Dosages typically range from 140 mg to 200 mg. These forms differ from standard magnesium oxide, which provides lower bioavailability and more digestive side effects.
Apigenin
Apigenin, a flavonoid extracted from chamomile, promotes relaxation by binding to benzodiazepine receptors in the brain. Standard doses hover around 50 mg, which can help reduce sleep onset latency. Studies show that apigenin may lower anxiety symptoms and offer mild sedative effects without the risk of dependency.
Theanine
Theanine, an amino acid in green tea, helps increase alpha brain wave activity and supports relaxation before bedtime. Typical sleep cocktail dosages use 100 mg to 300 mg nightly. Research indicates that L-theanine can support symptom reduction for stress and encourage sleep quality improvements in clinical settings.
How the Sleep Cocktail Works
Andrew Huberman’s sleep cocktail combines targeted supplements that interact with your nervous system to promote restful sleep. Each ingredient supports distinct biological pathways:
- Magnesium threonate or bisglycinate stabilizes neural activity and regulates neurotransmitter balance, which reduces nighttime restlessness in adults. Typical doses for these forms range from 140 mg to 200 mg (National Institutes of Health).
- Apigenin, found in chamomile, enhances the action of GABA receptors, which shortens time to sleep onset and extends deep sleep. Common dosages use 50 mg per night (Nutrients journal, 2017).
- L-theanine increases alpha brain wave activity, resulting in a state of relaxed alertness that doesn’t cause drowsiness. Dosage guides suggest 100–300 mg nightly (Frontiers in Nutrition, 2019).
- Glycine (optional) lowers core body temperature during the night, which signals your body that it’s time for sleep. Standard usage is 2–3 grams if glycine is added (Sleep and Biological Rhythms, 2012).
Taken together, the ingredients target multiple mechanisms—GABAergic modulation, neurotransmitter support, and thermoregulation—to help you fall asleep faster and improve sleep stability. Timing matters, so Dr. Huberman advises taking the cocktail 30–60 minutes before bed, allowing enough absorption time to optimize effects (Huberman Lab Podcast references).
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Potential Benefits and Considerations
Potential benefits of Dr. Andrew Huberman's sleep cocktail tie directly to its targeted ingredients. Magnesium threonate or bisglycinate can enhance nervous system relaxation, which may help you fall asleep faster and experience fewer nighttime disruptions, according to clinical research published in the journal "Nutrients" (2017). Apigenin supports relaxation, possibly reducing sleep onset latency in healthy adults, as shown in studies like "Phytotherapy Research" (2021). L-theanine improves sleep quality by encouraging alpha brain wave activity, leading to deeper non-REM sleep phases, with supporting evidence in "Nutrients" (2019). Glycine further assists in thermoregulation, potentially increasing subjective sleep satisfaction for some users, based on research in "Sleep and Biological Rhythms" (2012).
Considerations exist for timing, dosing, and individual response. Only use these supplements with your physician's guidance if you’re pregnant, breastfeeding, or managing health conditions, because interactions or contraindications may arise. Consistently exceeding recommended dosages could result in digestive upset, headache, or unwanted daytime drowsiness, as reported in supplement safety literature. Ingredients such as apigenin might interact with some prescription medications, so always verify compatibility before adding new supplements to your regimen.
You can review these potential effects and side effects below:
| Ingredient | Potential Benefits | Considerations and Side Effects |
|---|---|---|
| Magnesium Threonate | Nervous system relaxation, improved sleep | Mild digestive upset at high doses |
| Magnesium Bisglycinate | Muscle relaxation, reduced waking | May interact with some medications |
| Apigenin | Reduced sleep latency, calming effect | Can interact with medications, caution advised |
| L-theanine | Improved sleep quality, relaxation | Drowsiness in sensitive individuals |
| Glycine (optional) | Enhanced sleep satisfaction, cooling effect | Safe for most, high doses may cause GI upset |
Tips for Safe and Effective Use
Monitor ingredient dosages in your Andrew Huberman sleep cocktail to minimize side effects. Stick with recommended values: magnesium threonate or bisglycinate (140–200 mg), apigenin (50 mg), L-theanine (100–300 mg), and glycine (2–3 g, if used). Adjust only under medical supervision.
Take the cocktail 30–60 minutes before bedtime for best results, using a consistent nightly schedule. Combine with low lighting and minimized screen time for optimal sleep preparation.
Consult a healthcare professional before starting the sleep cocktail if you’re pregnant, breastfeeding, taking other supplements, or have medical conditions. Conditions like kidney disease or medication interactions may require personalized guidance.
Track your sleep quality and side effects with a sleep journal. Document supplement timing, sleep onset, duration, and next-day alertness to spot patterns and further optimize your routine.
Don’t combine the sleep cocktail with alcohol, sedatives, or other sleep aids unless a physician approves. Overlapping substances may heighten sedation or cause harmful interactions.
Store supplements in cool, dry places and check expiration dates routinely to ensure effectiveness and safety.
Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.
Key Takeaways
- Andrew Huberman’s sleep cocktail includes magnesium threonate or bisglycinate, apigenin, and L-theanine, with optional glycine, to support relaxation and sleep quality.
- Each ingredient targets specific biological pathways—such as neural relaxation, GABA modulation, and thermoregulation—to help users fall asleep faster and achieve more restful sleep.
- The recommended timing is 30–60 minutes before bedtime, starting with one supplement and adding others based on individual response.
- Always consult a healthcare provider before starting this or any supplement regimen, especially if you are pregnant, breastfeeding, or on medication.
- Monitoring dosage and potential side effects is essential; exceeding recommendations or mixing with other sedatives can lead to adverse reactions.
- The sleep cocktail is intended for general sleep support and is not a treatment for clinical sleep disorders.
Conclusion
Exploring Andrew Huberman's sleep cocktail gives you new tools to improve your nightly routine and support better rest. If you're looking for natural ways to wind down and wake up refreshed, this supplement blend could be worth considering.
Remember to prioritize safe practices and stay mindful of your body's unique needs. With the right approach, you can make sleep a more restorative and enjoyable part of your life.
Frequently Asked Questions
What is Dr. Andrew Huberman's sleep cocktail?
Dr. Andrew Huberman's sleep cocktail is a combination of supplements—magnesium threonate or bisglycinate, apigenin, L-theanine, and optionally glycine—designed to promote relaxation and improve sleep quality. Each ingredient targets different biological pathways to help users fall asleep faster and enjoy more restful sleep.
What are the main ingredients and their recommended dosages?
The key ingredients are:
- Magnesium threonate or bisglycinate (140–200 mg)
- Apigenin (50 mg)
- L-theanine (100–300 mg)
- Glycine, optional (2–3 grams)
It’s advised to follow these dosages and take the supplements 30–60 minutes before bedtime.
How do the ingredients of the sleep cocktail work?
Each ingredient helps with sleep in different ways. Magnesium calms the nervous system, apigenin enhances GABA activity to promote relaxation, L-theanine supports alpha brain wave activity for calm alertness, and glycine (if used) helps regulate body temperature for sleep readiness.
Is the sleep cocktail safe for everyone?
The cocktail is generally considered safe at recommended dosages, but it’s not suitable for everyone. People who are pregnant, breastfeeding, or have health conditions should consult a doctor before use. Exceeding recommended dosages can lead to side effects such as digestive upset or daytime drowsiness.
Can I take the sleep cocktail with other medications or alcohol?
You should not combine the sleep cocktail with alcohol or other sedatives without medical approval, as interactions can occur. Always consult your healthcare provider before adding new supplements if you’re taking other medications.
Will the sleep cocktail work if I have a diagnosed sleep disorder?
No, the sleep cocktail is not a cure for medical sleep disorders like insomnia or sleep apnea. If you suspect you have a sleep disorder, consult a healthcare professional for proper diagnosis and treatment.
When is the best time to take the sleep cocktail?
Take the cocktail 30 to 60 minutes before your intended bedtime. This timing helps the supplements work optimally with your body’s natural sleep cues.
Are there any side effects from using the sleep cocktail?
Potential side effects include digestive upset, headaches, or daytime sleepiness, especially if recommended dosages are exceeded. Always start with the lowest dose and monitor your body's response.
How can I maximize the effectiveness of the sleep cocktail?
Use the cocktail with healthy bedtime habits: stick to a consistent sleep schedule, avoid screens and bright lights before bed, and keep your sleep environment calm and dark. Tracking your sleep with a journal can also help optimize your results.
Should I consult a doctor before trying the sleep cocktail?
Yes, especially if you are pregnant, breastfeeding, on medication, or have health conditions. A healthcare professional can advise you on safety and potential interactions with your current health status.