“In the last few years I’ve come to conclude that sleep is the end-all-be-all. That all good things – good mood, good performance, good everything – tend to stem from good sleep.” – Tim Ferriss
One of the most controversial subjects in the world of biohacking is the eternal debate on “what sleep supplements are best”.
We’re sorry to tell you that to our knowledge there is no magic pill that let’s you fall asleep instantly, get 8+ hours of quality sleep, and then wake up with no grogginess or other side effects. It just doesn’t exist.
On the extreme end of the spectrum you have Ambien or it’s counterparts, which will knock you out cold but can leave you feeling hungover in the morning and can even be addictive. And on the “herbal remedy” side you tend to have a lot of products with good marketing teams but with formulas that at best make you a little tired for an hour or so.
There’s also the age old debate on melatonin supplementation, and while some people may be able to use it with no side effects, most people find it hard to wake up from in the morning and have low energy for some time after they do.
Fortunately, there’s an answer. And it came straight from the mouth of Stanford neurobiologist Andrew Huberman.
Andrew Huberman Top 3 Sleep Supplements
On his recent appearance on the Tim Ferriss Show, Huberman actually starts the discussion on sleep supplements by stating that he doesn’t use melatonin for a variety of reasons, including it’s potential side effects on other hormones and the groggy hangover that it tends to leave people feeling the next morning.
Fortunately, he follows this up with one of the best sleep-cocktail recipes we’ve found to date:
- 200-400mg magnesium threonate
- 200-400mg theanine
- 50mg of apigenin
- All taken around 45 minutes before bed.
Let’s break down the ingredients. Magnesium is a powerful sleep aid, but only in some forms. Threonate in particular easily crosses the blood-brain barrier and helps you to quickly fall asleep.
Theanine is an amino acid that will create a kind of hypnotic state, allowing you to “turn off your thoughts” which also helps to fall asleep. And finally apigenin, a derivative of chamomile, acts as a chloride channel agonist. That means it essentially helps to shut down the forebrain by hyper-polarizing neurons, helping you to stay asleep throughout the night.
The cocktail of all three together has been the most reliable way of consistently falling asleep and staying asleep throughout the night that we’ve found. It’s what we currently use on a nightly basis and haven’t seen any side effects so far.
We’ve copied easy links for purchasing our favorite brands on Amazon below.
Gorilla Dream: Our Favorite All-In-One Sleep Aid
If you don’t feel like using three different supplements (maybe you’re traveling and it’s a pain to bring them?) then the next best thing would be our favorite all-in-one sleep cocktail: Gorilla Dream.
Offered from the company Gorilla Mind (we’re big fans of their nootropic formula and pre-workout as well), this comprehensive sleep and recovery formula contains magnesium and theanine in similar dosages to what is recommended by Andrew Huberman above.
There are also a few other notable additions like chamomile extract, zinc, vitamin B6, GABA, and ashwagandha.
One other notable inclusion in this formula is the combination of both instant-release and MicroActive sustained release melatonin. The goal behind this formula is to avoid one of the main drawbacks of most melatonin supplements – the body burns through most types of supplemental melatonin quickly, which means it will make you fall asleep but not keep you asleep throughout the night.
Combining “normal” instant release melatonin with it’s extended release cousin means that you will benefit from it’s effects for 7+ hours.
What’s more, we’ve found that this combination paired with the other ingredients in the formula leave the user with no “melatonin hangover” the next day, aka the grogginess that most people tend to feel from generic supplements.
All in all Gorilla Dream is hand’s down the best comprehensive sleep cocktail that we’ve found. The only problem is that it tends to sell out quickly. Fortunately at the time of this writing it’s still available on Amazon, and we’ve included an easy link to purchase below.
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