For 1, 3 and 4 above, what supplement companies and what strength is suggested. Also what time is best to take these

Andrew Huberman offers specific dosing and timing recommendations for supplements like Magnesium Threonate and Apigenin, suggesting:

1. Magnesium Threonate:

   • Recommended dose: 145 mg to 300-400 mg
   • Timing: 30-60 minutes before bedtime
   • Benefits: Aids in reducing rumination and anxiety, facilitating faster and deeper sleep 1 2.

2. Apigenin:

   • Recommended dose: 50 mg
   • Timing: 30 minutes before sleep
   • Benefits: Acts as an anxiety-reducing compound, helping to ease the transition to sleep by calming the mind 1 3.
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       Sleep Supplements Explained

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3. Theanine:

   • Recommended dose: 100-400 mg
   • Timing: 30-60 minutes before bedtime
   • Benefits: Enhances relaxation and complements the effects of Magnesium and Apigenin for improved sleep quality 1 3.

These supplements are typically available over-the-counter, and it's advised to verify the elemental content when considering Magnesium supplements. Andrew Huberman emphasizes adjusting doses based on personal tolerance and desired effects, and to avoid eating close to bedtime for maximal efficacy. Always consult a healthcare provider before starting new supplementation, especially if you have any pre-existing health conditions 1 3.