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

For people who wake up and can't go back to sleep because they have high night-time cortisol, a key supplement is phosphatidylserine (PS).  I do use theanine and magnesium, but PS is what really does it.  PS 100mg is too little, I need 200-300mg.

Comments

Zinc supplement is great as well, it temporarily inhibits cortisol secretion

Answer 2

Thank you! Unless I got on a better sleep cycle your recommendation for getting back to sleep after the 2 am wake up is working!!!

Answer 3

How about for people who have sleep easy, and don't wake up. But their sleep is very shallow ? What would help these people and suppliments would work

Answer 4

All types of magnesium cross the bbb btw, Citrate imo is a great middle ground for best overall in terms of price/benefits ratio .. and yea it will do the exact same thing those he mentioned do, don’t get tricked with labels .. Only pay the extra $ for a vit or mineral that actually worth it which are very few tbh

Answer 5

Drinking 1/2 to 1 cup of Kefir about an hour before bed works well for me. Unlike everything else  I've tried, I haven't found the need to rotate this like I have everything else. Everything else I have tried may work for a few days and then wouldn't help. It took about 3 days for Kefir to work well. I think my body had to adjust to it.

Comments

If I wake up and can't sleep, then sometimes a half cup of Kefir helps me get back to sleep.

---

Bro drinks warm milk before bed

Answer 6

Great video. What about ashwaganda?

Comments

Isn't that an adaptogen which helps with lowering cortisol levels?

---

yes

Answer 7

I am interested in deep sleep specifically... I have no problem falling asleep and I typically get about 7 hours of sleep a night, I keep a pretty regular schedule, and follow a low-light pre-bedtime routine. I take L-Theanine as I have found that it improves my deep sleep score but I still get rated low by my smartwatch for my deep sleep as it says I average around an hour (18%) but it wants me to get an hour and a half... Suggestions?

Comments

what was the one about getting back to sleep if woke? maybe if something wakes you up even slightly like ur sleeping in awkward position and have to reposition ur self it might take a while to get settled. if speed up that process then maybe more deep sleep. ps Ltheanine, do you get the vivid dreams like he says?

---

myoinositol shortens time to fall back asleep.

---

good call. I am a VERY light sleeper and I use earplugs every night but my wife snores REALLY loud haha and that possibly is bringing me up out of deep sleep. I may try the myoinositol. Thank you!

---

I don't recall dreams being any more vivid than normal...

---

after further research, I am a little concerned about trying myoinositol... It seems that it lowers your testosterone levels... As a 45 yr.old male, from what I understand, my T levels are already either dropping or at risk for dropping so I hesitate to take a supplement that would exacerbate that problem. I am looking into glycine, though, and may try that instead.

---

would try some specific exercises 2 hours before bed

---

Wondering what brand of smart watch is that. My garmin gives good results on about an hour of each: deep and rem (with good pattern).

---

.ferrer7923 it's an Amazfit.

---

For me is helping l-theanine, GABA, chamomile (extract) capsule, or you can try skullcap lateriflora, tart cherry,.... Not only the relaxing herbs but liver herbs can improve the sleep quality and deep sleep (there are liver mixes with milk thistle, turmeric, NAC, ALA,...). You can try to detox or take liver herbs during the day, or you can try some liver supplements in the evening (but be aware that some herbs can be diuretic like dandelion, so don't take it before sleeping; there is a good chance that you will wake up because you have to pee).
I had a very bad sleep quality because of lyme disease and now it's  improved (more then 1u30 deep sleep, i also can check it with the smartwatch)

Answer 8

I usually have no problem falling asleep, and no problem falling back asleep if and when I get up in the middle of the night to use the restroom. However, the issue I am dealing with is waking up tired. Any supplements that would help this? Thanks!

Comments

This is extremely anecdotal since I've only taken it two nights, but 1 mg melatonin before bed seemed to make 6 hours of sleep feel like 8 when I woke up today. I usually need 8 - 12 hours of sleep just to feel OK-ish. But my case might be unusual, since I have a terrible sleep schedule where I naturally get tired when most people wake up in the morning. Maybe this messes with my natural melatonin production when I have to sleep early, which is most weekdays.

I also started taking 1 multivitamin with dinner, so this may also play a factor if I was deficient in something.

---

How is it working out for you so far? Looking to buy a supplement for the tiredness on waking up

Answer 9

I have  been taking calcium,magnesium and zinc supplements in one capsule and I’ve observe that I had good sleep and feels good unlike before when I was not taking anything I’m turning 40 so I decided to take supplements

Answer 10

I stopped drinking coffee one and half year ago - and never had sleep issues after that

Answer 11

Pure encapsulations magnesium glycinate is the best magnesium I have found for sleep

Comments

Doubt Costco Magnesium Glycinate is any worse than Pure Enc

Answer 12

I just discovered this and took my first one. We will see!! Im weaning off, trying, klonipin. and Restoril.

Comments

Go keto diet limit processed food and gluten and limit dairy like milk any white sugars white breads pasta all that stuff exercise day time cardio and weights drink water have sea salt electrolytes I got off seven psych meds from doing this but as a beginner in diet and exercise take it slow not jump in super strict diet and exercise search these things up diet for mental illness or anxiety or anything I was on klonopin for seven years also straight it made me more nervous from long term use

Answer 13

What about magnesium citrate? It was mentioned recently by Doctor Galpin on your podcast, so what are your thoughts on that?

Comments

Not as calming like glycinate, and can cause laxative effect if you take too many or don't slowly increase dosage. It def will reduce anxiety a bit though if you are lacking in mag.

---

It's trash it just makes you shit liquid and has zero calming effect

Answer 14

My sleep problems are mainly due to poor hand blood circulation. No supplements can fix this. The only solution I found which works during the cold season is to take a hot bath before bedtime. That way my core temperature drops, and sometimes I'm able to sleep like a baby. But I don't know what to do in the summer.

Comments

I use Sominex. Good stuff

---

Try cold showers. Also low carbohydrates, and fasting.

---

What is the point? If someone has to suffer through cold showers and low carbs and fasting...shessh...no joy in life

---

Ginko is a good supplement for circulation also

---

you finally someone sane

Answer 15

theanine makes me sleep easy but that is true. I wake up in the middle of the night not being able to go back to sleep

Comments

Do you find that is the case still if you take it earlier in your day? Or does the time of day not matter to you in that regard?

Answer 16

I take gabapentin only 300 mg before bed… it helps go back to sleep, because I often get out several times each night… I also take 600 mg magnesium-bisglycinate before bed…but restless legs wake me up once I initially fall asleep…so annoying

Answer 17

Thank you for your the valuable information, I’ll going to try it and give me feedback after a months.

Answer 18

Thank you for this❤❤❤

Answer 19

Thank you for giving so many science based actionable items for us to put in our toolboxes. I am a bit confused on the dosages. I wanted to purchase Magnesium Threonate and 145mg was mentioned in another Huberman podcast. Several brands say you need 2000mg of Magnesium Threonate to get 145mg of elemental Magnesium. Which value is important? Elemental magnesium or the Threonate? Don't want to overdose.

Comments

elemental

---

You’re supposed to take 3 of those capsules.

---

I was wondering the same thing and concluded that one takes 6 capsules to get 288mg of elemental magnesium since he recommends 300-400mg. I suppose, actually 7 or 8 caps would be somewhere in btw that 300-400 range. I'm starting with 6 for now.

---

I think 300-400 mg of Magnesium Threonate, that was mentioned in one of the first episodes, was either a mistake or outdated recommendation, since in his later podcasts Andrew Huberman says the dose is 145mg. The same 145mg dose is stated in the "Toolkit for Sleep" article on his website.

Alternatively he recommends taking 200mg Magnesium Bisglycinate instead of Threonate

---

145 mg elemental!

---

I take both forms of magnesium, threonate for sleep, and bisglycinate (by Albion) to meet elemental daily requirements.

Answer 20

Chamomile tea. That’s it. Sometimes add a pinch of lavender to it.