Take magnesium L-threonate 30–60 minutes before bed to fall asleep faster and sleep more deeply—a common dose is around 145 mg, with some people using 300–400 mg. It is favored among magnesium forms because it readily crosses the blood-brain barrier (magnesium bisglycinate is largely interchangeable for sleep), and it is often stacked with apigenin and theanine. It is also discussed for supporting cognition, and some take magnesium before loud-noise exposure for possible protection against hearing loss; about 5% of people experience GI upset or diarrhea and should stop if so.
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“For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial. Some people need to go a little higher. Some people need to go a little bit lower.”
huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 26:52 · open ↗