Discus fish should never be kept alone for the sake of their health. They must be kept in a group of at least six, otherwise they might end up getting stressed out.” This is due to the fact that they are social and can be seen in clusters. Otherwise, Putting them in smaller quantities can result in a compromised immune system, which in turn leads to infections & parasites swelling in the body.

Question

What are some helpful supplements to turn to if I tend to wake up every once in a while at night?

Answer 1

This clip is from the Huberman Lab episode "Developing a Rational Approach to Supplementation for Health & Performance." The full episode can be found on YouTube here: https://youtu.be/tLS6t3FVOTI

Answer 2

Key Takeaways for quick navigation:

00:02  Myoinositol (900 mg) can aid in falling back asleep if waking up in the middle of the night, with additional benefits for mood.
01:24  Theanine supplementation (100-400 mg) may exacerbate vivid dreams, potentially leading to waking in the middle of the night.
02:21  Magnesium threonate or bisglycinate can expedite the transition to sleep and promote deeper sleep, aiding cognitive support and neuroprotection.
03:47  Apigenin, derived from chamomile, helps reduce anxiety before sleep, facilitating relaxation and aiding the process of falling asleep.
05:14  Experiment systematically with single-ingredient formulations for about a week to gauge effectiveness without inducing negative effects before considering combinations for enhanced sleep quality.

Made with HARPA AI

Answer 3

You might consider taking (30-60 min before bed):

145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
50mg Apigenin
100-400mg Theanine
(3-4 nights per week I also take 2g of Glycine and 100mg GABA.)
*I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you.

**Don’t take theanine if you have overly intense dreams, sleep-walk, or have night terrors.

***Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it.

Comments

It depends on what kind of magnesium you take

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Okay I’m trying to figure it out. I have insane vivid dreams and nightmares every single night and very hard time calming my racing thoughts to even fall asleeep… help

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Is glycine different than
Magnesium biglycinate

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​@@Autonomous_Don the same

Answer 4

1. myoinositol
2. l-theanine - avoid if vivid dreams
3. apigenin

Comments

Nah I want vivid dreams

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, I love having dreams. It’s like a little adventure every night

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What to take to stay asleep?

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Myoinositol - 900mg shorten time to fall back asleep

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Magnesium theanate and Magnesium bis glycinate

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Apigen

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Thanks

Answer 5

Sometimes I can quickly zap an insomnia wakeup at 3-5am by doing 40+ deep breaths - slowing it more and more as they progress.  Lots and lots of oxygen and focusing in-between my eyes in the pineal gland, visualizing calming waves of warmth like sunshine wiping away thoughts for the rest.  Also slow gentle tapping hands on knees while sitting on the edge of the bed while doing the breaths and visualization of calm silent warmth like sunshine.

Comments

Breathing deeply is something I never thought would have such an amazing effect. It helps me to go sleep and I have been a insomniac for 25 years

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Is it best to breathe out your nose or mouth on the exhale?

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through the nose, exhale through the mouth

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I have tried visualization as well.... but will add the 40 deep breaths.

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A yoga nidra tape works for me every time.

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Through thinly pierced lips ​@@MochaRose990

Answer 6

Bought a cold plunge tub a week ago and seriously helped my sleep at night……sit in 9degrees C water in the morning soon after waking,  for up to 2 minutes if I can take it, and has done wonders for my mood as well!

Comments

Did you try washing your face with cold tap water?

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Why don't you purify yourself in the waters of lake minnetonka?

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​@@vik1n9no but you can in the river of Babylon

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Couldn't you just fill the bath tub with cold water?

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done that…….way too much work, takes a long time to fill…….water doesn’t get cold enough…….hard to immerse yourself adequately……
The plunge tub is just the right dimension to get in to your neck……and stays cold……I wash it once a month, and take it in in the summer, and use the ocean…..
Only when it gets too cold in the winter and freezes solid, is it not useful

Answer 7

Magnesium supplements and Sleep Restriction are the tools that I see the most results from a lot of people that suffer from mild to severe insomnia.

Comments

Sleep restriction????

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How do you do sleep restriction?

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It's where you limit the time you are allowed to be in bed. So for example, you are only in bed from 12 am to 6am no matter how well you sleep.  Go to bed and wake up at that same time no matter how well you sleep. It trains your circadian rhythm to associate sleep with that time.

Answer 8

Dr. Huberman is hands down the best source on the internet. I might be lost half of the time when he explains the science but he always breaks it down so people can understand.

Comments

The best source on the internet will always be yourself. You should be wary of falling into the "appeal to authority" fallacy.

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said it himself to not have idols

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Everyone has different opinions.. some say take this it's great, others say NO don't take that it's bad!

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did I ever bring religion into this debate? I didn't. I do though understand your point but your point is irrelevant to this conversation.

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Doesn’t matter whether you believe in the Lord or not. I was agreeing with you which is what you should have taken from my comment.

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that's not what got out of that comment.

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Huberman is wrong about a lot of things

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there's way better (less biased and with less conflicts of interest) sources out there (e.g Peter Attia, Rhonda Patrick, Brad Stanfield just on top of my mind). The fact he endorses AG1 tells you enough there is to know about him.

Answer 9

Things which have helped me
 1>  using your bed for sleep only  .
2> nap should be under 30 minutes and at maximum 2 naps during the day
3>  no caffeine after 3 pm  
4>  no eating 3 hours before bedtime
 5> stress management by good diet and yoga  ,meditation etc
                   The environment which you use to promote sleep should be contained for that purpose only ( like using bed and specific attire for sleep purpose only) it might not be possible for everyone but it can help a lot.

Edit on 10/01/2024  : point 6 > Nap time should be fixed also .Wake up time of morning sleep and nap should not change .

Comments

2 naps? You must be joking man. No naps. Only sleep at night.

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what i have find is  a single nap is best and refreshes me  ,yes i really avoid 2 naps but i think if a person is feeling very sleepy  then that is the maximum they can do .

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you need to find the reason of why you feel like taking a nap. If it’s due to an insulin response or is it real tiredness. If you have a good 6-8 hour sleep you needn’t feel like taking a nap. Napping may mess up your circadian rhythm.

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​@@engell3707 i don't feel tired during the day ,and the days i am doing savasana i rarely feel like napping .It can be less than 30 minutes, but 30 minutes is the limit of nap which will not bypass the domain of deep sleep so it will not impact your night sleep .I personally think taking few minutes of nap during day is helpful .If the frequency and duration of nap is fixed then your circadian rhythm will not be messed up. Problems of circadian rhythms gets fixed by following a fixed routine.
   But yes if i want i can program myself to not nap at all .I usually nap 1 time a day.

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ok then if it works for you.

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Bed should be for sleep and sex .

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There is no problem with taking short naps. But once you start pushing into an hour/2 hour naps then some issues may arise.

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My wife keeps me awake on some nights with her incessant farting. Sheesh...I hate it.

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You shouldnt be napping at all brother.

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I wish I could nap. That's my problem I only sleep about 3 hrs a night and that is  interrupted sleep. I never feel tired.

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 for nap i use alarm on my phone ,now i set it up for 25 minutes. How is your health ,3 hours of sleep might be effecting you, if it is interrupted sleep in which you hardly get to  deep sleep then it is best to target lifestyle to sort it out,diet,exercise ,screentime changes in these factors usually helps ,and if stress is causing you to sleep like this then yogic lifestyle helps  and yoga can't be ok without making some changes in diet,exercise ,screentime lifestyle in general ,i am myself dealing with a lot of stress these days but thanks to things i imploy my sleep is still ok.

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I find 4 naps ideal, chugging iced brewed coffee during waking hours.  Anything less is criminal.

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I'm with you if your under 6 or over 80 naps are garbage.  If your tired eat something. Or better yet go train get some fresh blood pumping through your body.  Anyone try that L-theanine?

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Study it more, short naps don't mess up your circadian rhythm. And check how many people benefit from it. I personally don't take naps often but a short 15 min. nap helps me reset when sleepy during the day. As well people who overdose with caffeine don't need naps that much but it does mess up your circadian rhythm even more.

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 If you never feel tired, maybe you’re getting enough sleep

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Basische Ernährung
Darmsanierung
Entsäuerung des Körpers
Keine Milch

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Agreed, but maximum no naps.

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I used to be a napper then I lost 80lbs and no longer feel the urge to nap. I used to love a good 15-20 minute nap. I kind of miss it but I don't miss the extra weight.

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  Great info

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One sip of coffee or any nap will keep me up until 3am

Answer 10

in addition to life style modifications, such as regular exercise, light exposure, no caffein and healthy diet, I found that eating a small amount of brown rice before bed helps with night time awakenings and inability to fall asleep or very early morning rise .  (I am not diabetic but believe dropping blood sugar and rising cortisol were the issue).  Also take Magnesium .  Apigenin and L thianine were effective initially but after regular use lost effectiveness.  I listened to all Huberman podcasts concerning sleep and hos suggestions whave been implemented and changed my life.

Comments

Hi sorry hope this question is ok, but when you say a small amount of brown rice how much is that exactly? Thank you

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about 1/3 to 1/2 of a cup.  and some protein such as an egg.

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perfect thank yoy

Answer 11

The most effective supplement to improve sleep in my experience is eliminating all caffeine from my diet.

Comments

I need to get there

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not good, try chloroform inhaling

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For me, wake up early and do 1 hour intense physical training

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Fun fact: when you withdraw from caffeine you will have MORE trouble sleeping. Insomnia is a symptom of caffeine withdrawal but it only lasts a few days.

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​@@degensanonymouscaffeine has a half life of 4-6hours very valid comment

Answer 12

I bought the myoinositol after seeing this full episode several weeks ago, I am impressed with the results for my sleep, so far.

Comments

What brand do u use?

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Pls share brand

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are you taking it every day? I've heard that our bodies produce tolerance towards certain drugs if we take them over a long period of time

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When to take for sleep? Morning or before bed. Thank you.

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Which brand did you buy?

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Do you take it when you wake in the middle pf the night?

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How long does it take before the Myo-insitol starts working? Been taking it for 5 days now & have not felt any difference?

Answer 13

The only thing that works for me is taking 5HTP supplement. I cannot express how much it has changed my life. I’ve gotten rid of anxiety, mental breakdowns, depression, and I’m happier. I thought anti-depressants were the only thing that we’re going to get me through depression and a very bad menstrual cycle, but I wasn’t willing to get on the drug until I found 5 HTP.

Comments

guys dont just take 5htp before you tried other supplements. 5htp can have kinda sever side effects

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Before bed because it creates melatonin.

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 SSRI's dont increase serotonin, they just prevent what serotonin is already present in the synapse from breaking down.

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People should heal their gut microbiome. This is where the neurochemicals are made.

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it have to be the L version?

Answer 14

Tried this last night and so absolutely zero effects I'll keep trying for a week or two but right now not even slightly impressed.
I took mine at 9:45 p.m. and by 3am I was awake till 4:30ish.

Comments

Hasnt worked for me either.

Answer 15

I've had chronic insomnia since a lockdown at my school 13 years ago. I've tried everything pharmaceutical and otherwise. I finally left education. Still no sleep. After 2 more years of tossing and turning I tried magnesium threonate.  Apigenin and now inositol.  It's been a miracle! Thank you Dr. Huberman! I'm starting to heal

Comments

you gotta try this sleep supplement called Portal - has all of the ingredients.

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What brand of Magnesium Threonate did you try

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Which of those three has had the most noticeable effects? And what brands please?

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~ Hi,  I am not the OP (original poster), but I have used magnesium l-threonate for years and, personally, I would recommend Dr Mercola's.  All best wishes ^_^

Answer 16

I'm using Apigenin with Quercetin along with NMN and Reservatrol and L-Tyrosine (mornings) for overall health/energy/youth.

Comments

Nice bro

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im using Clycin ! makes me smooth, Panikattacks No longer and scalp pain also No longer

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Hi,  Which brand of apigenin do you take?  All best wishes ^_^

Answer 17

Apigenin worked wonders for relaxing me before bed. Like a wave a sleepiness just hits, it's amazing.

Comments

Hi,  Which brand of apigenin do you take?  Cheers ^_^

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Can u plz give more detail on this

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Chamomile active ingredient. You can drink chamomile tea and you get a low natural dose of apigenin. Sweeten with some glycine powder. I drink a mixture of Lemon Balm and Chamomile tea with 3/4 teaspoon of Glycine powder. Puts you to sleep in 30-45 mins. All safe ingredients. Only use organic though.

Answer 18

I have sleep apnea and had an issue with haviing to urinate frequently. So, I just stopped drinking liquid after 6pm and this helped.

Comments

I used to have sleep apnea but after seeing a video that B1 vitamin I just bought B complex and within 24 hours no sleep apnea.  Buddy of mine took a while to convince but to his surprise B vitamin dramatically reduced sleep apnea.  No need to suffer!

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breath through the nose  X tape across the mouth, safe so far 9 months use,  nose filters out bugs. do you own research

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it could cause suffocation

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My husband had sleep apnea. Taping his mouth and sleeping on a slanted bed (raised 5" at the head end) resolved his issues. He no longer needs CPAP.

Answer 19

4. Apigenin
   a. Acts as a lowering anxiety compound

Answer 20

Spoken like a true doctor! It’s not about supplements, it’s about peace of mind.