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Andrew Huberman’s Sleep Cocktail: Does It Work?

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: September 17, 2023
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Andrew Huberman's Sleep Cocktail offers a unique, research-driven approach to enhancing sleep quality.

Each component in this sleep supplement mix has been chosen for its specific benefits.

After conducting experiments with it and adopting the Huberman sleep protocol for two months, I've found his sleep cocktail to effectively complement a disciplined sleep routine, helping me get more deep sleep and improving my overall sleep quality in just 60 days.

So, in this guide, I’ll provide a detailed look at Huberman's sleep strategy to help you enhance your sleep efficiency, mitigate sleep disturbances, or increase your overall health.

Quick Summary

  • Andrew Huberman's Sleep Cocktail comprises magnesium L-threonate, L-theanine, and apigenin, specifically formulated to enhance sleep quality.
  • Incorporating Huberman's sleep protocol means adopting a disciplined sleep routine, using natural sleep supplements for better rest, and improving overall health.
  • Emphasizing a pre-bedtime routine with his sleep cocktail ensures restful sleep, promoting optimal brain function and rejuvenation.

Andrew Huberman Sleep Cocktail Supplement Ingredients

Green pills as a part of sleep cocktail

Dr. Andrew Huberman's sleep cocktail consists of potent, carefully selected ingredients like magnesium, L-theanine, apigenin, and glycine, all proven to enhance sleep efficiency and quality.

A mix of Andrew Huberman sleep supplements reduces sleep latency – AKA falling asleep faster – and assists in achieving the Non-REM sleep (deep-sleep stage), which is when memory consolidation happens.

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Magnesium Threonate

It’s a central component of Huberman's sleep cocktail.

Magnesium threonate aids in calming the brain and reducing neural excitability, allowing you to fall asleep faster [1].

This form of magnesium crosses the blood-brain barrier to improve sleep. It activates the sleep neurotransmitter called GABA (gamma-aminobutyric acid), which relaxes brain activity and blocks excitatory chemicals like glutamate.

Dosages between 200 - 400 mg taken 2-3 hours before bed are the best to get more sleep.


Green pills and powder on table

This amino acid, found in tea and certain mushrooms, enhances sleep efficiency by reducing stress and anxiety, leading to improved rest [2].

This is a nootropic that takes the edge off and balances caffeine intake. It has relaxant effects for deep sleep and activates sleep neurotransmitters.

Theanine regulates dopamine and serotonin production restoring circadian rhythms.

A dose of 200 - 400 mg is enough.

Note: Don’t consume it if you have night terrors or sleepwalks.

Read More: Is L-Theanine A Nootropic: Everything You Should Know


Apigenin, another component of Huberman's sleep cocktail found in chamomile tea, effectively quiets the mind. It diminishes anxiety and overthinking, making it easier to fall asleep faster.

It can induce a sedative effect at higher doses. A supplement dose of 50 mg is enough.

You could also consume chamomile tea before bed to provide similar benefits.

“Sleep is essential for memory consolidation. When you sleep, your brain goes through a process of consolidating memories and making them permanent.”

- Andrew Huberman, Neuroscientist

Other Huberman’s Sleeping Complements

Aside from the supplements above to prevent disturbing dreams and sleep better, Huberman takes 100 mg of glycine and 2 mg of GABA between 3 and 4 times weekly.

His Stats

Man working out in a gym
  • Age:  47 years
  • Height:  5’ 8”
  • Weight:  225 lbs
  • Waist:  33”
  • Chest:  42”

Andrew Huberman is a professor at Stanford University and a neuroscientist.

He is the Huberman Lab podcast’s host, where he discusses neuroscience-related topics, including sleep, exercise, and nutrition.

Huberman's sleep investigation is based on his research on the neuroscience of sleep.

He has found that sleep is essential for memory consolidation, learning, and immune function. He has also discovered that sleep deprivation leads to various health problems, including obesity, depression, and anxiety.

In his podcast episodes on sleep, Huberman discusses:

  • The implication of sleep for memory and learning
  • The effects of sleep deprivation on health
  • Tips for improving sleep quality
  • Supplements that can help with sleep

Diet Plan

Lots of healthy food on a table

Dr. Andrew Huberman's nutritional protocol starts with a hydration regimen comprising two glasses of water, an electrolyte solution (LMNT), and AG1 by Athletic Greens.

He sets the stage for enhanced cognitive function and elevated testosterone levels and complements hydration with a protein-laden smoothie.

It's worth noting that the neuroscientist adjusts his carbohydrate consumption throughout the day depending on the intensity of his physical training sessions.

This dynamic dietary strategy underlines his emphasis on maintaining optimal testosterone levels and overall wellness.

Midday Meal - Emphasis on Protein and Greens

For his midday repast, Huberman prefers a protein-centric food with a serving of vegetables.

This meal composition supports the production of free testosterone but also fortifies the blood-brain barrier, a critical aspect of cognitive health.

Afternoon Pick-Me-Up

Various nuts on a table

Huberman opts for a lighter fare—typically a handful of nuts or a serving of Athletic Greens or whey protein.

This dietary choice generates alpha brain waves, which are crucial for promoting relaxation and focus.

Evening Repast - Balancing Macros

Regarding the evening meal, he leans toward a balanced mix of starchy carbohydrates, proteins, and vegetables.

These food choices help total testosterone level enhancement and promote better sleep. 

At this time, he usually takes his magnesium L-threonate dose to supplement his brain with relaxing benefits and pave the way for quality sleep.

Huberman's suggestion: Finish the final meal about 2-3 hours before bedtime to ensure better sleep and optimal digestion.

“Sleep is the ultimate nootropic. It's the most powerful thing you can do to improve your cognitive function.”

- Andrew Huberman, Neuroscientist


What Magnesium Does Huberman Recommend for Sleep?

Andrew Huberman recommends magnesium threonate or magnesium bis-glycinate for sleep. These forms are absorbed better and faster while having a more significant effect on your resting hours than other types of magnesium.

How Do You Take a Huberman Sleep Cocktail?

You can take a Huberman sleep cocktail together or separately. He recommends taking the supplements together 2 or 3 hours before bed.

The Andrew Huberman Sleep Cocktail: A Natural Way To Get a Good Night's Sleep

Andrew Huberman's sleep cocktail underscores the role of natural supplements in enhancing sleep quality.

This blend, which incorporates magnesium L-threonate, L-theanine, and apigenin, supports better sleep and brain relaxation.

Huberman's approach extends beyond mere supplementation. It includes attention to dietary habits and emphasizes the importance of maintaining a steady sleep routine.

This strategy, characterized by disciplined sleeping habits and informed supplementation, provides a holistic solution to sleep issues.

While the Andrew Huberman sleep cocktail may prove effective for many, it's essential to understand that individual needs and reactions to supplements can vary.

If you feel this cocktail isn't for you but want to take magnesium and other natural enhancers, you can find the best magnesium supplements here.

Have you tried Huberman's sleep cocktail before? I'd love to hear about your experiences in the comments.


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