In our pursuit of quality sleep, we often seek out various techniques and supplements to enhance our night time routine. Neuroscientist and sleep expert, Dr. Andrew Huberman, has gained recognition for his research on sleep optimization and the development of his sleep cocktail. This powerful combination incorporates several natural compounds, including Apigenin, Magnesium L-Threonate, and L-Theanine, which have shown promising results in improving sleep quality. In this blog post, we will delve into the sleep benefits of these compounds and explore how they can be integrated into your own sleep routine.
Apigenin: A Natural Sedative
Apigenin is a flavonoid found in various fruits, vegetables, and herbs. It is known for its calming and sedative effects on the body, making it an excellent addition to your sleep regimen. Studies have shown that Apigenin interacts with specific receptors in the brain, promoting relaxation and reducing anxiety. By including Apigenin in your evening routine, either by supplementation or eating foods such as chamomile tea, parsley or celery, you can potentially experience improved sleep onset and duration.
Magnesium L-Threonate: Enhancing Sleep Quality
Magnesium is an essential mineral that plays a vital role in sleep regulation. However, not all forms of Magnesium are created equal. Magnesium L-Threonate, a specific form of Magnesium, has unique properties that enhance its bioavailability and brain penetration. This form of Magnesium has been shown to support healthy sleep patterns by promoting the activation of GABA receptors, which have a calming effect on the nervous system. Adding Magnesium L-Threonate supplements to your sleep routine may contribute to better sleep quality and help combat insomnia.
L-Theanine: Promoting Relaxation and Sleep
L-Theanine is an amino acid primarily found in tea leaves, especially green tea. It is renowned for its ability to induce relaxation without causing drowsiness. L-Theanine stimulates the production of alpha brain waves, associated with a state of calm and focused relaxation. By incorporating L-Theanine into your sleep routine, you can potentially promote a peaceful transition into sleep and experience improved sleep efficiency.
Integrating the Sleep Cocktail
Now that we’ve explored the sleep benefits of Apigenin, Magnesium L-Threonate, and L-Theanine, let’s discuss how you can integrate them into your sleep routine, inspired by Andrew Huberman’s sleep cocktail:
Apigenin: Time Health’s Apigenin contains 50mg per capsule, which is the optimal amount for sleep according to Andrew Huberman. For sleep support, take Apigenin 30-60 minutes before bed.
Magnesium L-Threonate: Huberman’s most recent podcast episode on sleep suggests a minimum of 140mg of elemental Magnesium for sleep support, Time Health’s Magnesium L-Threonate provides 168mg of elemental Magnesium per 4 capsule dose. To aid sleep, take 2 capsules in the afternoon, then another two a couple of hours before bed.
L-Theanine: Lastly, Huberman advises taking 100-400mg of L-Theanine daily to promote calm and relaxation. Time Health’s L-Theanine provides 300mg per capsule, which should be taken 30-60 minutes before bed.
Andrew Huberman’s sleep cocktail offers valuable insights into optimizing sleep quality and duration. By incorporating Apigenin, Magnesium L-Threonate, and L-Theanine into your sleep routine, you can potentially experience enhanced relaxation, reduced anxiety, and improved sleep patterns. Sleep well and embrace the benefits of these natural compounds for a restful night’s sleep.
To learn more about tools for optimising sleep, watch Andrew Huberman’s podcast here.