When counting sheep isn’t enough, science offers a surprising sleep ally: glycine.
Good sleep is a cornerstone of well-being. Yet for many people, falling asleep or staying asleep can be a nightly challenge. In the search for natural ways to support restful nights, one small molecule has caught the attention of researchers: glycine.
But what exactly is glycine? And can it truly help you sleep better? Let’s dive into the science.
What Is Glycine?
Glycine is a non-essential amino acid, meaning your body can produce it on its own. It’s found naturally in protein-rich foods like meat, fish, dairy, and legumes. Beyond its role in building proteins, glycine also plays several important roles in your body:
- Supports the nervous system
- Helps regulate body temperature
- Acts as a neurotransmitter in the brain
- Involved in collagen production for healthy skin, joints, and connective tissue
How Does Glycine Support Sleep?
1. Lowers Body Temperature
For sleep to come easily, your core body temperature needs to drop slightly—a natural part of your circadian rhythm. Glycine has been shown to promote heat loss by increasing blood flow to the skin, helping the body cool down and preparing it for sleep.
2. Calms the Nervous System
Glycine acts as an inhibitory neurotransmitter in the central nervous system, helping to quiet overactive neurons. This calming effect may reduce mental chatter, making it easier to fall asleep.
3. Supports Sleep Quality
In studies, glycine supplementation has been linked to improvements in sleep efficiency, REM sleep, and daytime alertness. Unlike some sleep aids, glycine doesn’t induce grogginess the next day—it may even support better cognitive performance after waking.
What Does the Research Say?
Multiple clinical studies have explored glycine’s impact on sleep. In one trial, participants who took 3 grams of glycine before bedtime reported:
- Faster sleep onset
- Deeper sleep
- Reduced fatigue the next day
Another study found that glycine may help improve sleep quality even during periods of stress, which often interfere with restful sleep.
While more large-scale research is always welcome, the existing studies suggest that glycine may offer a gentle, non-habit-forming way to support better sleep.
How to Take Glycine for Sleep
Dosage: Most studies use around 3 grams of glycine taken 30-60 minutes before bedtime.
Forms: Available as powders, capsules, or included in sleep-support formulas.
Safety: Glycine is generally well-tolerated, even at higher doses. As always, consult a healthcare provider before starting any new supplement—especially if you have underlying health conditions or take medications.
Glycine: A Simple but Powerful Sleep Ally
Sleep is complex, and no single solution works for everyone. But for those seeking a gentle, natural support for better rest, glycine is emerging as a promising option. It works with your body’s natural processes, helping you cool down, calm your mind, and achieve more restorative sleep.
Sometimes, small molecules can make a big difference—and glycine might be one of them.