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  • Frans Lykke

Peter Attia's sleep supplements

Sleep is essential for all of us to thrive. The National Sleep Foundation in the US recommends that adults between the age of 18 to 64 aim for 7-9 hours of sleep.

I have been struggling with staying asleep for a long time. My first step to overcome this was to stop my intake of caffeine after 7pm to prevent negative impact. But little did it help.

Two months ago I came across Peter Attia's podcast "The Drive - Ask Me Anything (AMA)" where he discusses how to optimize sleep in episode #42. You will need a membership to listen to it, which I can highly recommend, as you also get access to the show notes and much more. Wuhaaa. Below you'll find my key takeaways.

Peter Attia's sleep supplements regimen

During the episode [37:30] Peter Attia reveals the three sleep supplements he is using regularly for a good night of sleep. He takes the supplements roughly 8½ hours before he plans to wake up. Personally, I take them as a part of my bed routine. Peter Attia's sleep supplements regimen is:

  • 2 grams of glycine

  • 600mg of ashwagandha

  • 2 grams of magnesium L-threonate, or Magtein

You can read more about each of the supplements below.


Glycine functions as an inhibitory neurotransmitter in the brainstem and spinal cord, where it restrains motor activity during the rapid eye movement (REM) sleep phase. On the other hand, glutamate serves as the neurotransmitter responsible for stimulating motor activity during REM sleep.

The administration of glycine is aimed at promoting a calming influence on the central nervous system. Also, a human study has revealed that people fell asleep quicker using 3 grams of glycine.

Peter Attia takes 2 grams of glycine, but does not recommend a specific brand. I have purchase glycine from Life Extension.

Glycine Life extension

You can purchase glycine directly from Beware that Peter Attia stresses that..."patients who are taking clozapine shouldn’t be taking glycine" [quote Peter Attia show notes AMA42].


Ashwagandha can be considered a gentler alternative to phosphatidylserine. It works to decrease the activation of the hypothalamic-pituitary-adrenal axis and the release of cortisol in the body. One of the active components found in Ashwagandha leaves, triethylene glycol, has been observed to promote sleep in mice by reducing the time it takes to enter the non-rapid eye movement (NREM) sleep phase.

Peter Attia mentions there are the following contraindications: "During pregnancy and breast-feeding, in patients pre-surgery, in patients with stomach ulcers, autoimmune conditions, in patients on medication to manage diabetes, high blood pressure, or thyroid disorders" [quote Peter Attia show notes AMA42].

Peter Attia takes 600 mg of Ashwagandha which also can be purchased at, where I buy them myself. Note, that Peter Attia does not recommend any brand.

Ashwagandha Life Extension

Magnesium L-threonate

Magnesium L-threonate may help improve sleep by reducing stress, promoting muscle relaxation, and supporting the production of melatonin and GABA (Gamma-aminobutyric acid). These mechanisms collectively contribute to better sleep quality. It's the specific form of magnesium and its ability to cross the blood-brain barrier that make it a promising choice for enhancing sleep-related processes.

Peter Attia takes 2 grams of Magnesium L-threonate, and you can buy it at too.

Magnesium L-threonate Life Extension

My own experience with the sleep supplements

I started using the three supplements in late August 2023. At the same time I started wearing my Apple Watch during the night to track how much time I spend in the various sleep stages; REM, Core, Deep and Awake.

Since I did not wear my Apple Watch prior to taking the supplements, I'm unable to make a comparison as to how my sleep is distributed between the sleep stages before and now. Honestly, that sucks big time. However, I have been able to compare the average time in bed, which my iPhone records. Not optimal, but still serves as an indication of the impact.

Prior to taking the sleep supplements my average time in bed was 6 hours and 52 minutes (Feb. 20th - Aug. 20th 2023). My average time in bed the past 30 days (Sep 22nd - Oct. 22nd 2023) was 7 hours and 59 minutes. That's an increase of 1 hour and 7 minutes, or more than 16% increase of time spend in bed.

Spending a lot of time analyzing data in my daily job, I know data easily can be manipulated to tell the story one would like to put forward. Also, there a many other factors which can positively and negatively impact my sleep such as alcohol/caffeine intake, stress levels, blood sugar levels, and the list goes on. However, the above indicative results are impressive to me, and therefore I will keep investing in the three sleep supplements going forward. If the results where not positive, I would stop immediately to save my money.

Please leave a comment below if you have experience yourself.

All the best,


The information on including the content, all texts, images or other material, is for informational purposes only and may not be appropriate or applicable for your individual circumstances. We do not provide medical, professional, or licensed advice and are not a substitute for consultation with a healthcare professional.



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