"Use magnesium threonate and theanine as sleep aids For people who have already optimized light, exercise, and nutrition but still struggle with sleep onset, Huberman shares his personal protocol: "I personally take 3 or 400 milligrams of magnesium threonate about 30 to 60 minutes before sleep, and it helps me fall asleep," alongside 100 to 200 milligrams of theanine, which he says helps him "turn off my mind." Magnesium threonate works partly by boosting GABA, quieting the goal-directed planning circuits that keep the mind active; theanine, however, intensifies dreams and can cause grogginess the next morning if the dose is too high, so gradual titration is essential. Both compounds have peer-reviewed evidence behind them and are available over the counter, making them accessible to most people who want a non-hormonal sleep aid. Source: Andrew Huberman, Huberman Lab, Master Your Sleep & Be More Alert When Awake"