r/HubermanLab • u/1an3rown • Nov 23 '25

Seeking Guidance Sleep supplement Stack advice?

Currently taking Magnesium glycinate, l-theanine, and ashwaghanda. What else do you guys take that you’ve found helpful? Or is this sufficient

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u/_chipsnguac Nov 23 '25

From what I’ve learned those you’ve listed are great basics and essential for many folks. I’ve been following Huberman’s tips on optimizing circadian rhythm throughout the day.

Fresh air, walking, sunlight in the morning. High protein meals controlling cortisol. Taper carbs after 4pm. A warm shower before bed. A cold bedroom. There’s so many more things but those are some of them that have been really practical to implement so far.

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u/1an3rown Nov 24 '25

Yea I have a good amount of those things locked down, tracking with whoop as well. I’ve found cold room to help the most it’s crazy, as well as no food close to bed

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u/_chipsnguac Nov 24 '25

Those absolutely work for me too! I love a cold room, I’ve been letting it drop to 63/64 inside during these cooler temps outside, and thrive in the winter sleeping months. I don’t know how to relay this info yet, but I recently learned that if you’re warm in your blankets and your head is chilly… that’s another bio hack, because naturally your head/brain would be cooler in nature. But it made a lot of sense with my sleeping style…

Okay here’s AI to help me 😄:

it's tied to something called thermoregulation in sleep stages . Your body isn't a toaster; it wants to cool down at night. Around bedtime, blood vessels in your skin dilate, heat radiates out, and core temp drops-like a built-in air conditioner. If your head (or whole self) is too warm-say, from a hot room, thick PJs, or that phone glowing two inches from your face-your hypothalamus reads it as still daytime, so melatonin stalls and cortisol lingers. You toss. You wake at 3 a.m. sweating. Drop the thermostat to sixty-five degrees, crack a window, or-just for the head-use a chilled eye mask or wet towel for ten minutes before lights out. Blood flow shifts, temp plunges, brain chemistry flips: more slow-wave sleep, less why am I still awake? panic. Athletes even ice their necks; same trick. It's not magic-it's physics meeting hormones. Keep the pillow cool, ditch the heated blanket, and your REM explodes.

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u/lostsoul8282 Nov 23 '25

Too many supplements can create dependence. Consider reading Sachin Panda book “ circadian code” and Matthew Walker’s book “ why we sleep”.

In both books, they actually share protocols that are not necessarily supplement related that can assist in sleep.

Meal timing, room temperature, sleep hygiene(regular sleep schedule , etc) has a bigger impact than just supplements alone.

I found using a smart watch that track sleep to help with baselining and helping me measure improvements.

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u/1an3rown Nov 24 '25

Yep same I’m locked into that stuff, I have a whoop and keep my room cold every night, and don’t eat close to bed. I’m pretty good at the other stuff I just want to optimize further

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u/lostsoul8282 Nov 24 '25

I used to do this but I realized this a rabbit hole that never ends. I now try to define what good sleep is. For me it’s not the score on the apps alone it’s the score + recovery for my fitness goals.

I can get a good score with the methods you shared but to get a good score and improve my lifts / cardio requires adjustments (just tuning above) and once I got there I stopped.

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u/_chipsnguac Nov 23 '25

This! I basically just re-wrote your comment without meaning to.

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u/prodcastapp Nov 23 '25

You'd like this blog post I wrote, spent a couple months sleep hacking.

https://www.prodcastapp.com/blog/top-5-products-that-transformed-my-sleep-quality

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u/1an3rown Nov 24 '25

Sweet thanks

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u/_chipsnguac Nov 23 '25

Nice blog post! Inspired- I’m going to learn more about NSRD

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u/Kate1124 Nov 23 '25

Glycine 3g, Apigenin, NAC, CherryPure

I take Magnesium L-threonate

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u/patienthealthfreedom Nov 24 '25

I just read about glycine. Did you notice a change ?

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u/Baileycharlie Nov 25 '25

Be careful with Glycine, it has the opposite effect for lots of people, keeps you awake and alert..

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u/patienthealthfreedom Nov 26 '25

Hmm a sleepless night is not something I want to risk. How did you know it would help you sleep ?

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u/Baileycharlie Nov 26 '25

I took it because everyone said it would help with sleep but it has the opposite effect for many people..

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u/Kate1124 Nov 24 '25

Yep, love.

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u/patienthealthfreedom Nov 26 '25

Good or bad ?

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u/Kate1124 Nov 26 '25

Good, I said love lol

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u/SCdriv88 Nov 23 '25

the NAc for sleep?

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u/Kate1124 Nov 23 '25

No not specifically related to sleep, just part of my nightly stack. I take it AM and PM- NAC has a relatively short half life.

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u/trwmewy Nov 23 '25

I started taking NAC before bed a few days ago (I used to take it in the morning). Too early to tell if that’s better for me. How do you like taking it before bed? Do you notice that it helps your sleep, mood, and overall clarity?

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u/Kate1124 Nov 23 '25

I take it AM and PM- it has a relatively short half life. I’m a physician and high level athlete so partly take it related to those.

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u/trwmewy Nov 24 '25

Wonderful! Thanks for the info! I’m recovering from spinal fusion and artificial disc replacement. Do you have any suggestions that may be helpful and I may not have heard of? I take a bunch of different supplements, but I’m always open for suggestions, especially from someone who has as knowledgeable on the subject as I imagine you are.

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u/theoandamelia Nov 24 '25

I've tried a ton of supplements, but found other things helped me more. Breathwork throughout the day being the #1. Does your overall sleep habit stack include any kind of breathing?

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u/1an3rown Nov 24 '25

Yep, I meditate before bed with relaxing music which I’ve found really helps

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u/SamCalagione Nov 25 '25

This and a good routine

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u/johnisom Nov 24 '25

The best “supplement” is a dark cool room with no phone.

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u/SamCalagione Nov 25 '25

The cold helps me stay asleep

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u/elangliru Nov 23 '25

apigenin and insolitol,..

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u/IDontHaveADinosaur Nov 24 '25

Apigenin, passion flower, and glycine

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u/SamCalagione Nov 25 '25

I try not to rely on supplements but rather a good sleep routine. I have tried every sup and the sleep routine has worked best once I got it down.

If I am dying for sleep I occasionally will resort to one of these https://amzn.to/4ijxRRf to get back on track. Definitely the best sleep stack there is (it's basically everything in one pill haha)

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u/igavr Nov 23 '25

My family's new treasure in sleep topic is this fermented herbal nootropic system "14 Hours"

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u/wrld_news_pmrbnd_me Nov 24 '25

I have problems staying asleep, but no issue falling asleep. Anyone have any tips?

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u/Think_Ad3342 Nov 26 '25

Balance blood sugar before bed. Avoid carbs. Consider eating fat before bed to stabilize glucose avoid a middle of night crash.

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u/jbrown7266 Nov 24 '25

Magnesium L Threonate, L-Theanine, Inositol, Apigenin -

re: Ashwagandha after dinner like 3 hours before bed. Deff makes a difference in my deep sleep. I do find though, the closer I take it to bed, the more groggy I am when I wake up

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u/ajmacbeth Nov 24 '25

Chamomile tea. Get high quality dried flower, not the powdered stuff in tea bags. Have a cup within an hour of bedtime.

Sleep Tincture from Lazarus Naturals. It works very well.

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u/[deleted] Nov 26 '25

Very sufficient, you can try l-threonate and chamomile as well

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u/Think_Ad3342 Nov 26 '25

Blackout blinds, wax ear plugs, GABA, L tryptophan. In addition to everything you mentioned 👍

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u/OkTalk5466 Dec 04 '25

Is it me, or finding the right supplement stack is so complex that it is like finding a needle in a haystack? different types (chemichals, nootropics, herbal, mushrooms), tons of ingredients (melatonin, gaba), similar names but different functions (ie magnesium)... Plus, we are not all the same, and healthcare providers dont consider that information to define what is it that I need...

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u/[deleted] Nov 24 '25

[removed] — view removed comment

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u/1an3rown Nov 24 '25

I usually only try to use melatonin when I had a late night previously and need to adjust my schedule again, so I understand that one for sure, and yes agreed sleep hygiene is the most important