Huberman Sleep Cocktail Builder

See the doses Andrew Huberman has described for each compound, and what the evidence does and doesn't show.

Select your primary sleep issues:

Educational only, not medical advice

Talk to your doctor or pharmacist before taking any supplement, especially if you are pregnant or breastfeeding, under 18, have kidney disease, or take medication (sedatives, blood-pressure or blood-thinning drugs, antidepressants, lithium). Don't give these to children without medical advice. The doses below are within commonly cited ranges, not a prescription. Try one compound at a time.

Doses as Huberman describes them

Pick at least one issue above to see which compounds are commonly discussed for it.

💡 Try one compound at a time for a week and stop if it doesn't help. Most people shouldn't need these every night.Doses as commonly discussed

🕒 Light and Timing Come First

Supplements matter far less than light and timing.

Morning Light

Get outside for about 20 minutes within an hour of waking (longer under heavy cloud). Look toward the sky, never directly at the sun. Morning daylight helps time tonight's melatonin release.

Evening Dimming

Bright light in the evening can delay melatonin, so dim lights and screens in the last hour or two before bed.

Get the timing right first

ARC doesn't track supplements. It handles the timing that matters more: a caffeine cutoff computed from every drink you log, a 20-minute morning-light timer on your Lock Screen, and a wind-down reminder before your bedtime.

Download on theApp Store

What the Sleep Cocktail Is (and Isn't)

The "sleep cocktail" is the set of over-the-counter supplements that Andrew Huberman, a Stanford neuroscientist and podcast host, has described taking himself. It is one person's routine, not a clinical protocol, and the evidence behind each compound ranges from modest to early. These are over-the-counter compounds, not a treatment for insomnia. If you take sleep medication, don't change it without your doctor.

How the Compounds May Work

  • Magnesium L-Threonate / Bisglycinate: Magnesium is involved in nerve signalling and relaxation, and low magnesium has been linked with poorer sleep. L-threonate may reach the brain more readily (much of that evidence is from animal studies); bisglycinate is a well-absorbed, gentle form.
  • L-Theanine: An amino acid found in tea. Small studies suggest it may help some people feel calmer and fall asleep more easily.
  • Apigenin: A compound found in chamomile. Early evidence suggests a mild calming effect; human sleep data are limited.
  • Inositol: A naturally occurring sugar-like compound. Huberman describes using it occasionally to fall back asleep after waking in the night; the evidence for sleep is thin.

Why This Stack Leaves Out Melatonin

Most shop melatonin is 3 to 10 mg, far more than your body makes. Small, well-timed doses (0.5 to 1 mg is commonly used) can help shift timing for jet lag and delayed sleep phase, but ask a doctor about dose and timing, and don't give melatonin to children without medical advice.

Sources

Frequently asked questions

What is in the Huberman sleep cocktail?

Andrew Huberman has described taking magnesium (L-threonate or bisglycinate), L-theanine and apigenin 30 to 60 minutes before bed, with myo-inositol on some nights. It is one person's routine shared on a podcast, not a clinical protocol, and he suggests working on light and timing first.

What doses does Huberman describe?

Roughly 2,000 mg of magnesium L-threonate (about 144 mg elemental magnesium) or 100 to 200 mg elemental magnesium as bisglycinate, 100 to 200 mg L-theanine, 50 mg apigenin and around 900 mg myo-inositol. These sit within commonly cited ranges, but check with a doctor or pharmacist before trying them.

Who should not take these supplements?

Talk to a doctor or pharmacist first if you're pregnant or breastfeeding, under 18, have kidney disease, or take any medication, especially sedatives, blood-pressure or blood-thinning drugs, antidepressants or lithium. Don't give them to children without medical advice.

Should I take the sleep cocktail every night?

Most people shouldn't need these every night. Try one compound at a time for about a week, and stop if it doesn't help. If sleep problems persist, talk to a doctor rather than adding more supplements.

Related reading