My PM Supplement stack is centered on improving sleep as much as possible. This is probably the one that has changed the most this year.

After listening to Dr. Huberman I tried Apigenin. It definitely made my sleep worse. This makes sense afterward. I used to drink Sleepytime tea or something similar. A couple of years ago, I got the impression it wasn’t working anymore and actually was making it worse. Apigenin is a compound in chamomile, which is usually a crucial ingredient in those teas. So for me, for now, anything like that is out. This is also usually the first thing recommended in any article you read. So, remember. Reading about things is good, but testing how they affect you is far more important.

The last ingredient on my list is also one that you are usually told to avoid, but we will get to that later.

My Sleep

Going to sleep is not a problem for me. I’m out in under 5 minutes. Staying asleep is the issue. I wake up 3 times or more to go pee. Sometimes I know it is from a diet change because it’s 6 times and obviously water flushing. Most of the time it is probably like others say. You don’t wake up because you have to pee. You have to pee because you wake up.

I’ve done all the sleep environment hacks. I go to bed at the same time and get up at the same time. I also have a curfew for electronics. I do switch to My Kindle Scribe at that point to read until bed. That has been nice as well.

Magnesium 400mg +

The very first sleep supplement I ever took was ZMA. I noticed an immediate difference. My understanding is that our food is now grown in magnesium-deficient soil. That, coupled with the fact that we lose it in sweat, means most active people always need to supplement.

Magnesium L-Threonate

Also recommended by Dr. Huberman is this form of magnesium. It is one of the few that crosses the blood-brain barrier. I first tried another brand, but then got this one because it was cheaper. Now, looking at the label, I can’t discern how much is actually in it. This version is substantially more expensive. Since this is a 3-pill dose, what I have started doing is taking one of these and also taking a cheaper version. My theory is that what can go to the brain will if I keep everything else topped off with the form that won’t. this is just my theory though.

Magnesium Oxide

I just grabbed a cheap one off the local shelf this time. I will make a more concentrated effort on the next purchase. This one has other ingredients at smaller doses than I would like, but ok for a few months.

-D3 600iu (I bought this in the summer and I’m still outside a lot so this is fine. I take more in winter.

-Calcium 1000mg (Not really concerned about calcium. I get it from my diet)

-Zinc 15mg (This one I do want, and why I got this particular blend)

Ashwagandha 600mg KSM-66

This is an adaptogen with many benefits. The studies are somewhat inconsistent, but this seems to be a pretty powerful supplement. I first started taking this in the morning, but it had a noticeably calming effect. Therefore, I moved it to the PM stack. It should relieve stress and lower cortisol, so this is when you want that to be the lowest, anyway.

Myo-Inositol

Again, at Huberman’s suggestion, I tried this to help with waking at night. I just ran out and am taking a break before trying it again. I don’t think it made a big difference for me.

Fish Oil 1400mg

I take this in the AM and just started adding 1 at night as well. Mainly to see if it helps my joints. However, there is also an Inuit tradition of eating fat before bed. I think it is mainly to keep you warm, but maybe it will add up to something.

Sleep Aid Doxylamine Succinate 25mg

Everyone also says not to take this. You are essentially tranquilizing yourself and not getting true rest. I still have dreams., and all the data from my Garmin watch is positive, so I don’t think so. It has the most dramatic positive effect of anything else I have tried. All my numbers are better, including HRV, when I take it. Also, I will only wake up once or twice on it.

This is what I’m doing right now, It will possibly be different next month. I’m always trying to optimize. Comment below if you have any suggestions. Thanks.

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