What Does Andrew Huberman Take for Sleep? His Proven Nighttime Routine & Top Supplements Revealed

Struggling to get a good night's sleep? You're not alone. Many people look for expert advice on how to fall asleep faster and wake up feeling refreshed. That's where Dr. Andrew Huberman, a renowned neuroscientist and sleep expert, comes in.

If you're curious about what someone with deep knowledge of the brain actually takes to improve their own sleep, you're in the right place. Exploring Dr. Huberman's personal sleep routine and supplement choices could give you valuable insights for your own rest.

Andrew Huberman’s Approach to Sleep Optimization

Dr. Andrew Huberman’s approach to sleep optimization uses both behavioral strategies and targeted supplementation to support deep, restorative rest. You can follow key elements from his protocol, which he’s shared in multiple podcast episodes, including prioritizing consistent sleep and wake times, exposing yourself to morning sunlight, and limiting bright artificial light after sundown.

You’ll find that Huberman often highlights environmental control—using blackout curtains, maintaining a room temperature of 60-65°F (16-18°C), and minimizing bedroom noise. Screens and artificial light sources get dimmed one to two hours before bedtime in his routine, reducing blue light exposure which, according to Harvard Health Publishing, can disrupt circadian rhythms.

Huberman leverages wind-down routines as part of his sleep toolbox. Reading, stretching, meditation, and deliberate breathwork are behavioral techniques he uses in the last 30-60 minutes before sleep. Studies from the National Sleep Foundation suggest these activities ease the body and mind into readiness for sleep.

You see supplements used only after behavioral techniques, not as a first line. When selected, magnesium threonate or bisglycinate, theanine, and apigenin are examples he’s discussed for their roles in promoting relaxation and sleep initiation, according to his podcast and referenced by examine.com. Dosages, timing, and combinations follow scientific literature and his text emphasizes that supplements vary in effectiveness and safety for each individual.

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Key Supplements Andrew Huberman Takes for Sleep

Andrew Huberman includes specific supplements in his nightly routine when behavioral interventions aren't enough to support quality sleep. These supplement choices aim to target relaxation, nervous system balance, and sleep onset latency, as detailed below.

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Magnesium Threonate or Bisglycinate

You see magnesium threonate and bisglycinate in Andrew Huberman’s stack when deeper relaxation and improved sleep quality are priorities. Dosages typically range from 140-200 mg, based on clinical trial data (Abbasi et al., 2012). Both forms promote calmness by supporting GABAergic signaling and reducing nightly muscle tension. Threonate crosses the blood-brain barrier efficiently, while bisglycinate absorbs well with lower gastrointestinal disruption. Many users report fewer nighttime awakenings and greater morning alertness after regular supplementation with these forms.

Apigenin

You find apigenin, a bioactive flavonoid extracted from chamomile, among Huberman's preferred options. Huberman references doses between 50-100 mg, citing studies showing enhanced GABA receptor activity, shortened sleep onset, and minor anxiolytic effects (Srivastava et al., 2010). People using apigenin note improved ease of falling asleep, with minimal next-day drowsiness. This supplement appears most effective when paired with magnesium and theanine.

Theanine

You encounter theanine, an amino acid found in green tea, in Huberman’s sleep protocol for its calming, non-sedative action. Standard dosages range from 100-400 mg, per clinical findings (Lyon et al., 2011). Theanine helps promote alpha brain waves and decrease stress-related physiological arousal, often helping people relax without suppressing mental clarity. Consistent use correlates with subjective reports of smoother sleep initiation and improved sleep efficiency.

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Dosage and Timing Recommendations

You get the most benefit from Andrew Huberman’s sleep supplements by following specific dosage and timing guidelines. Huberman recommends magnesium threonate or bisglycinate at 140-200 mg, theanine at 100-400 mg, and apigenin at 50-100 mg. All supplements are taken 30-60 minutes before bedtime. Huberman suggests starting with one supplement, increasing gradually, and monitoring effects on sleep quality.

Huberman cautions against combining all supplements at once unless earlier single or dual supplement approaches prove insufficient. He emphasizes that, based on sensitivity or adverse reactions, you should discontinue use immediately if unwanted effects emerge, referencing data from studies such as Wienecke et al., 2022, and Peuhkuri et al., 2012.

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Additional Sleep Strategies Recommended by Huberman

Huberman promotes evidence-based behavioral strategies beyond supplementation to optimize sleep quality and duration. Adopting these methods supports circadian alignment and restorative rest.

Light Exposure Management

Exposure to natural light within 30-60 minutes of waking supports your circadian clock, with Huberman advising 10-30 minutes outside daily, depending on cloud cover. Avoiding bright artificial light—especially from screens—in the 60-90 minutes before bedtime reduces melatonin disruption, according to peer-reviewed studies in Current Biology. Installing dim, warm-toned lighting and using blackout curtains in your sleep environment reduces nighttime light exposure and supports melatonin production.

Behavioral and Lifestyle Habits

Huberman integrates consistent behavioral principles, including keeping fixed wake and sleep times—even on weekends—to enhance sleep regularity, as shown in Sleep Health journal findings. Wind-down routines such as meditation, yoga nidra, reading non-stimulating material, or gentle stretching lower sympathetic nervous system activity and ease transition to sleep. Maintaining a cool room (60-65°F or 16-18°C) assists thermoregulation and sleep onset, while minimizing caffeine intake after early afternoon reduces the risk of insomnia. Tracking sleep and adjusting habits based on personal patterns accelerates noticeable improvements, with meta-analyses supporting these strategies in leading sleep research journals.

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Potential Risks and Considerations

Using supplements from Andrew Huberman’s nightly protocol involves several important risks and considerations. Individual responses differ and scientific evidence for long-term safety and effectiveness varies by supplement.

• Magnesium Variability

Magnesium threonate or bisglycinate may cause diarrhea, stomach discomfort, or interact with certain antibiotics and medications for osteoporosis. Monitoring dosing and avoiding excess magnesium can prevent adverse symptoms.

• Theanine Effects

Theanine may lower blood pressure and interact with antihypertensive or stimulant medications. Drowsiness or mild stomach upset sometimes occurs after intake.

• Apigenin Cautions

Apigenin, although derived from chamomile, may trigger allergic reactions in people sensitive to Asteraceae plants, as reported in Phytotherapy Research (2022). High doses or unregulated supplements increase this risk.

• General Supplement Interactions

Combining sleep supplements with prescription sleep aids, antidepressants, or antianxiety drugs increases the likelihood of drug interactions or excessive sedation, according to the National Institutes of Health Office of Dietary Supplements.

• Quality Control Concerns

Supplement purity and dosage can vary significantly between brands. Contaminants or inaccurate labeling pose additional risks, making third-party tested products preferable.

• Effectiveness May Vary

Not all users achieve better sleep from these protocols. Underlying conditions—like insomnia, sleep apnea, or psychiatric disorders—may limit benefits and require medical assessment.

• Behavioral Strategy Priority

Huberman emphasizes that changes in light exposure, routine, and environment should come before supplementation. Overreliance on supplements without first using behavioral interventions reduces the overall effectiveness and may mask underlying sleep disorders.

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Conclusion

When you're looking to improve your sleep it's worth considering Dr. Andrew Huberman's balanced approach. His advice shows that lasting sleep improvements come from building healthy habits and making thoughtful choices about supplements only when needed.

By focusing on consistency and creating a sleep-friendly environment you give yourself the best chance for real rest. Always listen to your body and consult a healthcare professional before adding new supplements to your routine. With the right strategies you'll be on your way to better sleep and brighter days.

Frequently Asked Questions

Who is Dr. Andrew Huberman and why is his sleep advice popular?

Dr. Andrew Huberman is a neuroscientist and professor known for translating scientific findings into practical health tips. His sleep advice is popular because it’s rooted in the latest neuroscience research and offers evidence-based, actionable steps for improving sleep quality.

What are the main principles of Dr. Huberman’s sleep routine?

Dr. Huberman emphasizes a consistent sleep and wake schedule, early morning sunlight exposure, avoiding bright artificial light at night, creating a cool, dark, and quiet sleep environment, and using relaxing pre-bed routines like reading or meditation.

Which supplements does Dr. Huberman recommend for better sleep?

He suggests using magnesium threonate or bisglycinate, apigenin, and theanine as possible supplements for improving sleep. These are introduced only if behavioral strategies are insufficient, and he recommends starting with one at a time.

When and how should these sleep supplements be taken?

Dr. Huberman advises taking any sleep supplements 30-60 minutes before bed, starting with the lowest effective dose, and monitoring for improvements or side effects. He does not recommend taking all supplements simultaneously unless necessary.

Are there risks or side effects to Dr. Huberman’s supplement protocol?

Yes, individual responses and risks vary. Magnesium may cause stomach upset or interact with medications, theanine can lower blood pressure, and apigenin might cause allergic reactions in sensitive people. Quality and dosage can also differ between brands.

Should supplements replace behavioral sleep strategies?

No, supplements should only be used if healthy sleep habits are not enough. Dr. Huberman emphasizes prioritizing evidence-based behavioral changes over pills to address root causes of sleep problems and promote lasting, restorative rest.

How does morning sunlight improve sleep?

Exposure to natural light soon after waking helps regulate the body’s internal clock (circadian rhythm), leading to better sleepiness at night and improved alertness during the day, according to research referenced by Dr. Huberman.

What are effective wind-down routines before bed?

Effective pre-sleep routines include reading, stretching, meditation, and breathwork for 30-60 minutes before bedtime. These activities calm the nervous system and prepare the body and mind for restful sleep.

Can I combine sleep supplements with prescription medications?

Combining supplements and prescription medications can increase the risk of adverse interactions. Always consult with a healthcare provider before starting new supplements if you are taking other medications.