In addition to maintaining good sleep habits, glycine can also improve the quality of people's sleep

【British Daily Express October 2021 article】Question: How to fall asleep? Amino acids are shown to improve the quality of a person's sleep.

High-quality sleep is essential for people's health, because poor sleep quality can increase the risk of heart disease, diabetes and other diseases. If you want to improve your sleep, you first need to maintain good sleep habits, including reducing caffeine intake and staying away from electronics when you go to bed. Some studies have found that amino acids may help improve sleep, and how they work is not fully understood, but they are thought to help lower body temperature at night, signaling sleep.

Glycine is an amino acid that helps improve sleep quality. In a 2006 study in which participants took 3 grams of glycine or a placebo before bedtime, the number of people who took glycine felt less tired in the morning, and some felt more active and awake. Another study found that after taking 3 grams of glycine before bedtime, objective indicators of sleep quality improved. In addition, amino acids helped participants fall asleep faster.

Glycine supplements can be purchased in pills or powdered glycine from nutraceutical retailers or pharmacies. In terms of dosage, it should be safe to take up to 0.8 grams per kilogram of body weight. But in most glycine studies, participants took only 3 grams per day.

Glycine can also be obtained from food instead of taking supplements. Foods that increase intake of this amino acid include: animal products (bone broth, meat, eggs, poultry and fish), beans, spinach, kale, cabbage, fruits (bananas and kiwifruit).

Studies have shown that when participants took glycine before bedtime, they fell asleep faster and improved overall sleep quality. There are also a variety of other supplements and supplements that improve sleep, such as melatonin, valerian root, magnesium, lavender, and passionflower. Before taking supplements, try to look less at your phone, computer, and TV, and reduce your caffeine intake. If sleep problems persist after adjusting to your daily routine and trying supplements, you need to see a doctor in a timely manner.

Resources:

https://www.express.co.uk/life-style/health/1507386/amino-acid-improve-sleep-quality

Note: This article is intended to introduce the progress of medical research and cannot be used as a reference for treatment options. For health guidance, please visit a regular hospital.

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