Proposal Documents
Andrew Huberman’s Sleep Cocktail & Routine
Professor Andrew Huberman
Andrew Huberman is an associate professor of neurobiology and ophthalmology at Stanford University School of Medicine. He also hosts the Huberman Lab podcast, which is focused on science and science-based tools for everyday life. He is a scientific advisor and promoter of dietary supplement companies.
He has put together a ‘toolkit’ designed to resolve sleep disorders. Understanding these sleep hygiene practices can empower everyone to work towards a good night’s sleep, ultimately promoting well-being and health.
“The key to sleep and sleep supplements is to alleviate anxiety and relax overactive brain activity.”
The sleep cocktail
Taken 30-60 mins before sleep
- Magnesium Threonate: 200-400mg
- L-Theanine: 200-400mg
- Apigenin: 50mg
- Inositol: 1,000mg
- Glycine: 2 gram (every 3rd or 4th night)
- GABA: 100 mg (every 3rd or 4th night)
Contraindications
- Around 5% of people have stomach issues with this form of magnesium, so be careful on the first night
- Do NOT take Theanine if you have night terrors or sleep walk
- Consult with a healthcare professional before undertaking this routine
“Sleep is the single most effective thing we can do to reset our brain and body health each day.” – Matthew Walker
The routine
- Take the supplements 30 mins to an hour before intended sleep time
- No caffeine after 2pm
- Sleep in a cold room
- Dinner should be heavier on carbs which release serotonin (salad/meat for lunch)
- Don’t use melatonin
- Within 30 minutes of waking up in the morning, go outside and view sunlight for 2-10 minutes
Frequently asked questions
How soon can I expect results from the Complete Sleep Bundle?
Many individuals report improved sleep within the first few days, but consistent use over weeks maximizes the benefits.
Are there any side effects?
These products are formulated with natural ingredients, and side effects are rare. However, always consult with a healthcare professional if unsure.
Can I take this bundle with other medications?
It’s essential to consult with a healthcare professional before combining supplements with medications.
Benefits
- Deepens sleep cycles for rejuvenated mornings
- Reduces time taken to fall asleep
- Diminishes nighttime awakenings, promoting uninterrupted sleep
- Balances mood and reduces stress-induced sleep disruptions
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