The guest
Andrew Huberman: Professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast, where he shares science-based tools for everyday life.
What this episode covers
In this premium AMA episode, Huberman opens by answering a question about increasing deep (slow-wave) sleep relative to REM sleep. He explains the mechanistic role of slow-wave sleep in tissue repair, growth hormone release, and brain debris washout, and notes that commercial trackers only estimate sleep stages. He then lays out behavioral don'ts (avoiding alcohol, caffeine, cannabis/CBD, and late food) and dos (moderate exercise done at least six hours before bed) plus a supplement stack he personally uses. He closes by addressing how much total sleep people need and whether a high REM-to-deep ratio is harmful.
Recommended on this episode
ProductRecommended
Magnesium Threonate
“The supplements that I've suggested and that I personally take in order to improve my sleep”
“The supplements that I've suggested and that I personally take in order to improve my sleep are magnesium threonate, spelled T-H-R-E-O-N-A-T-E.”— Andrew Huberman
ProductRecommended
Magnesium Bisglycinate
“interchangeably with that one could use magnesium bisglycinate”
“interchangeably with that one could use magnesium bisglycinate. I do consider those interchangeable because both cross into cells and cross the blood brain barrier”— Andrew Huberman
ProductRecommended
L-Theanine
“I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack”
“So I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack about 30 to 60 minutes prior to sleep.”— Andrew Huberman
ProductRecommended
Apigenin
“I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack”
“So I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack about 30 to 60 minutes prior to sleep.”— Andrew Huberman
ProductRecommended
Myo-Inositol
“taking 900 milligrams of myo-inositol ... greatly enhances my ability to fall asleep and to get terrific quality sleep”
“taking 900 milligrams of myo-inositol in addition to the other sleep stack that I just described greatly enhances my ability to fall asleep and to get terrific quality sleep”— Andrew Huberman
Also referenced (named, not recommended)
ProductReferenced
WHOOP
WHOOP
“a lot of sleep trackers, whether or not they are WHOOP trackers or Ouras or whether or not you're using a mattress based or mattress cover based sleep tracker like Eight Sleep”— Andrew Huberman
ProductReferenced
Oura Ring
Oura
“whether or not they are WHOOP trackers or Ouras or whether or not you're using a mattress based or mattress cover based sleep tracker like Eight Sleep”— Andrew Huberman
ProductReferenced
Eight Sleep
Eight Sleep
“I do monitor my sleep. I do that two ways. I do that these days with my Eight Sleep sleep tracker, and I use a WHOOP sleep tracker when I sleep.”— Andrew Huberman
Big reveals from this episode
- Huberman states he is not a fan of melatonin because most supplements don't contain the dose listed on the bottle and it's a potent hormone.
- Reveals his personal sleep supplement stack: magnesium threonate (or bisglycinate), theanine, and apigenin, taken 30-60 minutes before sleep.
- Adds 900 mg of myo-inositol on low-carb nights to fall asleep faster and stay asleep, calling it a recent addition over the last six to eight months.
- Cites a randomized crossover study showing 60 minutes of cardio at 60% VO2 max (done 6+ hours before bed) measurably improves slow-wave sleep stability.
- Admits he is not aware of studies specifically linking a reduced slow-wave-to-REM ratio to bodily repair problems, asking listeners to send any they find.
- Notes that even though alcohol, cannabis, and CBD help people fall asleep, research with Matt Walker shows they reduce overall sleep quality.
Worth remembering
- Most slow-wave deep sleep occurs in the first half of the night, while REM sleep dominates the second half.
- Growth hormone is secreted every night during sleep, but most of that release is restricted to the first half of the night.
- New research monitoring breath and blood during sleep found the body metabolizes energy very differently in the first versus second half of the night.
- Apigenin is the compound in chamomile responsible for its sleep-inducing effect.
- Theanine may be best avoided by people prone to intense dreams, sleepwalking, or night terrors because it can intensify dreams.
- Slow-wave sleep aids washout of brain debris that, when accumulated, is linked to conditions like dementia.
- Commercial sleep trackers like WHOOP, Oura, and Eight Sleep only estimate sleep stages from heart rate, HRV, and movement, not direct EEG/EMG.
- Huberman suggests most people (about 95%) should aim for at least six hours of sleep, ideally seven or eight.
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