How collagen can improve your sleep
Each morning we wake up and repeat the same cycle, facing many of the same challenges that carried over from the day before.
A disrupted sleep pattern can mean a disrupted lifestyle; with engrained habits that fill up our 'awake time' and spill over into our sleep cycles.
One of the best (natural) ways to reclaim proper sleeping patterns is to take a natural supplement like collagen, which contains the amino acid glycine. Studies involving Glycine show that adults can get many of the positive results as sleeping medications, such as improved sleep quality without the feeling of morning drowsiness, a common side effect of common sleeping pills like Xanax and Ambien.
By taking 12 grams collagen peptides before bed each night, or 3 grams of glycine, you are able to induce healthy sleeping patterns and curb your appetite, allowing for a deeper, more restful nights sleep.
What makes collagen ideal for sleep?
Collagen contains amino acid glycine, which is proven to help you regulate hormones, alleviate muscle tension, and improve both your mood and the quality of your sleep.
As an athlete, I like to take 12 grams of collagen before bed either with a warm glass of water or even with a bowl of oatmeal. According to fitness experts, people that take cold protein shakes before bed might risk upsetting their digestive system, which can make it difficult to fall asleep.
I prefer to take collagen peptides as a post-workout and since I generally like to run, or lift later in the evening. Having the ability to recover while I sleep is essential to my weekly routine and I find that collagen has been the best, natural supplement to help me fell asleep.
I am also a very light sleeper and I tend to warm up at night. Most men tend to be hot sleepers, while most women tend to sleep cold. In both cases, drinking a warm beverage with collagen can dramatically improve the quality of your sleep. The secret is glycine, which helps the body regulate temperature and maintain equilibrium throughout the sleep cycle.
For me, the biggest benefit of taking collagen has been that it keeps my body circulation running smoothly while curbing my appetite during sleep. Since I have a super-high metabolism, I tend to be a "hot" sleeper. For cold sleepers' glycine, the primary amino acid in collagen is actually proven to restore and balance body temperature and keep it from reaching extremes that can wake you up.
What is Glycine?
Glycine is a power-packed amino acid responsible for correcting hormone imbalance, producing creatine for muscles and even helping you relax before sleep. It is the most important and most abundant amino acids in collagen peptide powder. Glycine is one of 3 amino acids found in collagen that make up nearly 85% of proteins in the human body. This amino acid alone is responsible for most of the benefits you've heard about collagen: digestive health, mood, muscle health, etc. It can even add a natural sweet taste to your evening beverage. The word glycine comes from the Latin word "glykes" meaning "sweet".
Taking collagen before bed = A 'Perfect' Night's sleep
Glycine is also one of the most active neurotransmitters in the body. It acts as both an inhibitor and as a simulator for nerve cells in the brain. As an inhibitor it can reduce symptoms, we encounter that work all day and all night to ensure your system is in balance. As a simulator, it acts to enhance the speed of muscle growth and recovery.
Glycine is proven to:
-Help you fall asleep faster
-Help improve the quality of your sleep
-Help reduce symptoms from insomnia.
Taking 12 grams of collagen before bed is ideal to help you fall asleep faster and can reduce insomnia.
Less time to fall asleep
Glycine works to lower your body temperature by increasing blood flow. It also helps improve circulation, allowing blood to flow to extremities such as hands and feet. Believe it or not, cooling down your feet and forehead are actually great ways to help prepare yourself for sleep.
At night our body temperature fluctuates which plays a large role in our sleep-wake cycles. When we first fall asleep our body temperature drops slightly, but as we gradually recharge, the temperature tends to increase, especially in the head and stomach.
One study shows that glycine supplements help lower body temperature and help subjects fall asleep faster. These subjects also spent more time in REM sleep which is where the body rejuvenates and recovers quickest.
For better quality sleep
Glycine helps the body produce serotonin which triggers the release of the hormone melatonin, also known as the "sleep hormone". Melatonin is known to help restore balance to sleep cycles among those with insomnia or disrupted sleeping patterns. Melatonin can be taken directly as a supplement or pill, but it's a lot healthier to stimulate natural melatonin production with collagen or glycine.
Studies also show that taking glycine before bed allows for deeper sleep and even more time in REM sleep, the most important part of the sleep cycle, which is where your body rejuvenates the fastest. During REM sleep, muscle activity is shut off while other essential functions allow you to dream and recharge at the same time. Without enough time spent in REM sleep, deprivation and other sleep disorders will quickly follow.
For sleep efficiency
When glycine increases serotonin levels, it does so without causing excessive release of dopamine. This is a good thing. If dopamine were suddenly triggered during sleep it would cause you to wake up. It's more useful during the day when you need to attend to certain stimuli.
Can Glycine knock me out like Xanax?
No, glycine is a temperature regulator that helps the body naturally produce sleep hormones that allow you to sleep more soundly. Xanax, on the other hand, is a sleep inducer that forces certain functions to shut down and allows you to spend more time in slow-wave sleep.
One major drawback of taking benzodiazepines like Xanax is that they actually reduce the time spent in slow-wave sleep. Without time in slow-wave sleep, you will never be able to wake up feeling fully refreshed.
Unlike Xanax and Ambien, which are much more effective at treating symptoms of insomnia overall, collagen, and more specifically glycine allows the body to sleep more efficiently and get the full benefits of slow-wave and REM sleep.
Why bovine Collagen Is the best for improving sleep quality
Bovine collagen is the best form of collagen for sleep because it is the most bioavailable and contains higher levels of glycine than other forms of collagen. Collagen supplements are particularly useful in dealing with signs of aging, especially for adults in their 30's 40, and 50. Benefits range from improved gut health, and joint health to skin hair and nails.
Why you should stick to warm beverages before bed
Warm beverages are more calming and relaxing. They allow the body to find its natural equilibrium without expending an excessive amount of energy to get back to a stable state. Cold water can make it difficult to get back to this stable state in that by lowering your internal temperature, more energy needs to be produced for your body to warm back up.
How much glycine should I take for sleep?
How much collagen would I need to take for sleep?
For sleep: 12 grams of collagen (1 scoop) taken orally before bed contains sufficient glycine (3g) to effectively enhance sleep and enforce proper circadian rhythms.
For blood sugar: A 12-gram packet (1 scoop) taken orally at meals contains enough glycine to effectively reduce blood sugar in several scientific studies.
Collagen balances hormones and restores overall health
HGH, or the primary human growth hormone, is essential to our overall fitness and aging process. It keeps our weight under control and ensures we build strong, lean muscle and repel excess fat. As an agent of overall health, what collagen does is restore balance to our hormone production system, which can be offset by high meat-eating/high protein diets among many other factors.
Meat is high in tryptophan which produces cortisol, a stress hormone. High protein diets from egg and meat might result in higher cortisol levels and this can hinder thyroid function and stall hormone production.
Unlike muscle meats that contain tons of tryptophan and lack glycine, collagen is the exact opposite. It's very low in tryptophan and very high in glycine.
Collagen for overall health
By taking a single scoop of collagen you are not only helping reclaim your natural external appearance, but you are restoring balance to thyroid functioning and internal regulation systems. Simply put, you will be able to sleep better, feel more energetic, and have improved focus during your normal daily routines.
When should I take collagen for sleep?
For sleep, dietitians recommend you take collagen or glycine 30 minutes before bedin shake and smoothies. One drawback of having cold beverage before sleep however is that it may slow down the digestive process, making it less ideal for gut health.
According to Lisa Roche, a well-known fitness enthusiast and women's health expert, "Warm beverages always enhance digestion and increase gut blood flow while cold does the opposite". Although we may want to lower our core temperature by drinking cool ice beverages, a hot bath might be all we need to kick our internal cooling systems into gear.
Overall, a warm beverage 10-30 minutes before is probably your best bet, and this also gives you sufficient time to relax. Be sure to stay away from sugar and any unnatural sweeteners that may affect sleep though. This can cause unwanted dopamine spikes. Honey and stevia are okay though as these can actually help open up key regions in the brain that allow for tryptophan uptake and support natural melatonin production.
How can I get started?
Try working on your pre-sleep routine using a relaxing procedure that allows you to fall asleep and wake up at the same time each night. Here are a few possible ideas:
10 ways to improve your sleep:
- Stick to a sleep schedule of the same bedtime – go to sleep and wake up at the same time, even during weekends
- Practice a calming bedtime ritual like drinking a warm cup of milk or water with collagen powder while reading a book
- Avoid afternoon naps, this may change your natural sleep wake cycle.
- Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
- Evaluate your room. Have dark curtains and block out unnecessary noise
- Sleep on a comfortable mattress. It's worth spending money on
- Shut off all screens and turn down the brightness on your phone an hour before bed
- Avoid alcohol, cigarettes, and heavy meals in the evening.
- Get a cooldown, after moving, try stretching, slowly or rolling your neck our joints in circles to allow better blood flow.
If you can't sleep, go into another room and do something to tire out your brain like a puzzle or studying.
By taking a pouch of collagen before bed you are not only helping reclaim your natural external appearance, but you are restoring balance to thyroid functioning and internal regulation systems. simply put you will be able to sleep better, feel better and function better during your normal daily routines.
If you are sick and tired of not being able to get a full nights sleep and are trying to ween yourself away from those nasty sleeping pills, one packet of collagen peptides is all you need to reclaim your optimal sleep cycles and wake up rejuvenated.
Try our unflavored collagen today and enjoy a peaceful nights sleep once again. Use Code SLEEPNOW2020 for 25% off. Offer Expires December 31, 2020
Sweet Dreams! 😴