If you’ve ever woken up groggy, tossed and turned, or struggled to settle into a truly restful night, you’re not alone. Good news: recent research shows that glycine, a simple amino acid found abundantly in collagen and gelatin (including beef-derived forms), may support your evening sleep routine in meaningful ways.
What Is Glycine and Why It Matters for Sleep
Glycine is a non-essential amino acid, meaning your body can make it, but it also needs a bit of dietary support. It plays multiple roles: from building protein structures (notably in collagen) to acting in the brain as a calming neurotransmitter.
In the context of sleep, studies show this about glycine:
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A dose of about 3 g taken before bedtime shortened how long it takes to fall asleep, improved sleep efficiency (the ratio of time asleep vs. time in bed), and reduced daytime sleepiness.
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Glycine helps lower core body temperature by promoting increased blood flow to the skin’s surface, which mimics your natural sleep-initiation temperature drop.
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It may elevate serotonin levels (precursor to the sleep hormone melatonin) and support calm brain states.
What’s especially interesting: glycine is abundant in hydrolysed collagen and gelatin, especially beef-derived collagen or gelatin, which means your supplement strategy could pull double duty: supporting skin/connective tissue and sleep.
How Beef Collagen or Gelatin Ties Into This
Since glycine makes up roughly one-third of the amino acid content in collagen and gelatin, taking a beef collagen or gelatin supplement can elevate your glycine intake naturally. Here’s how it works:
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If you take a beef collagen powder or gelatin supplement in the evening, you’re providing a source of glycine at a time your body is gearing down.
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Some clinical papers even suggest that because collagen contains glycine plus other amino acids like proline and hydroxyproline, the sleep-support benefits might be reinforced via extra mechanisms (nerve growth factors, etc).
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Practical tip: Use this after dinner, perhaps 30-60 minutes before lights-out, to maximise the body’s ability to use the glycine for calming and temperature regulation.
In short: if your aim is better sleep and you already use (or are willing to use) beef collagen/gelatin products, you’re hitting two birds with one (very restful) stone.
Evening Routine: How to Use Glycine (via Collagen/Gelatin) for Better Sleep
Here’s a simple routine you can try tonight or incorporate into your weekly schedule:
1. Timing & Dose
Take ~3 g of glycine or the equivalent via your chosen beef collagen or gelatin supplement about 30-60 minutes before bedtime. In studies, this dose consistently improved sleep metrics.
If using beef collagen/gelatin, check the label; many single-serving scoops range ~10 g+, which may deliver 2-4 g glycine depending on the product.
2. Pair with Good Sleep Hygiene
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Dim lights and reduce screen exposure at least 30 minutes before bed.
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Keep your bedroom cool (the temperature drop works synergistically with glycine’s effects).
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Avoid heavy meals or intense exercise right before bed, which may interfere with digestion and raise core temperature.
Glycine helps ease the transition to sleep, but it works best when your environment is aligned.
3. Choose the Right Product
When selecting a beef collagen or gelatin supplement:
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Prefer a clean label (minimal fillers, high-quality sourcing).
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Look for “beef collagen peptides” or “bovine gelatin” clearly listed.
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Take with a small amount of water or a warm beverage so your digestive system isn’t overtaxed before bed.
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Store the product as recommended (cool, dry) to preserve effectiveness.
4. Monitor & Adjust
Track how you feel the next morning: did you fall asleep faster? Did you wake up less during the night? Were you less sleepy? Because the effect size is modest, it may take a few nights of consistent use to judge. In one trial, improvements plateaued after 5-7 nights.
If there’s no improvement, review other sleep-hygiene variables (light, noise, temperature, stress). Glycine helps, but it’s not magic.
What the Research Says & What You Should Know
What we do know
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Multiple human studies show glycine improves subjective sleep quality and reduces sleep latency with ~3 g doses.
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Glycine appears safe in moderate doses (studies up to ~30 g/day found no serious side-effects in healthy adults).
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Gelatin/collagen rich in glycine may therefore be a practical dietary way to support sleep and tissue health.
What we don’t know
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There’s less research specifically using beef collagen or gelatin for sleep. The theory is strong, but more controlled trials are needed.
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Glycine is supportive for mild sleep difficulty, but it isn’t designed to replace professional treatment for insomnia, sleep apnea, or other disorders.
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Effects are modest. You shouldn’t expect dramatic “lights-out” changes overnight. Think of glycine as a helpful adjunct rather than a primary solution.
FAQs
Q1. Can I just eat gelatin like Jello to get glycine for sleep?
A: Technically yes, because gelatin is rich in glycine. However, many gelatin desserts contain sugar or additives which may interfere with sleep. A clean beef-derived gelatin or collagen powder is a better, focused option.
Q2. Will taking collagen only at night still help my joints?
A: Yes, collagen peptides support skin, joint, and connective tissue health regardless of timing. Nighttime delivery simply aligns with sleep support via glycine.
Q3. Are there any risks with glycine before bed?
A: For most healthy adults, a 3 g dose is well tolerated. However, if you’re pregnant, nursing, have kidney issues, or take medications, consult your healthcare provider.
Q4. Can I combine glycine (or collagen) with melatonin or magnesium?
A: Potentially yes, it may be safe and even synergistic. But mixing sleep aids and supplements should be done carefully and ideally under guidance because the combined effects may increase drowsiness or decrease core body temperature too much in rare cases.
Q5. Is it better to take collagen first thing in the morning instead of at night?
A: You’ll still get tissue-health benefits, yes. But for the sleep-specific benefit of glycine (cooling the body, easing into deep sleep), evening timing appears more efficient.
Q6. How long will it take to see results?
A: Users often report feeling slightly better in 1-2 nights, but measurable improvements in sleep latency and efficiency tend to show after about a week when paired with consistent sleep habits.
Conclusion
If you’re searching for a natural, scientifically-backed way to support your evening sleep routine, focusing on the amino acid glycine (found in beef collagen or gelatin) is a smart strategy. By taking ~3 g before bed via a clean supplement, aligning your sleep environment, and giving it a week or more of consistent use, you’re stacking the odds in favor of falling asleep faster, sleeping deeper, and waking more refreshed.
Sweet dreams, and better mornings ahead.
