Glycine
Sleep depth · core body temperature
Glycine: Sleep depth · core body temperature. Lowers core body temperature at night to deepen sleep. Helps with sleep onset and quality of restorative sleep. Standard dose 3 g, taken in the evening, about $11/month. Evidence rating: moderate evidence.
What is Glycine?
Glycine is the smallest of the 20 amino acids, and one of the most underappreciated. It is the primary inhibitory neurotransmitter in the spinal cord and brainstem, helps regulate core body temperature (which must drop slightly to initiate deep sleep), and is a building block of glutathione, collagen, and creatine. Supplementing 3 g of glycine 30-60 minutes before bed has been shown in clinical trials to improve subjective sleep quality and reduce next-day fatigue, particularly in people who report poor sleep. Glycine has a faintly sweet taste and dissolves easily in water or tea. It is also relevant for those eating diets low in connective-tissue cuts of meat.
Lowers core body temperature at night to deepen sleep. Helps with sleep onset and quality of restorative sleep.
Natural food sources
Where possible, get Glycine from whole foods first. Common dietary sources include:
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