How to sleep: The amino acid shown to improve people’s sleep quality

Tips to Improve Sleep – Express Health

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You’re not the only one if you feel like you need a bit of extra help to get good-quality sleep. It’s also vital for your health as there’s a higher risk of developing conditions like heart disease and diabetes when sleeping badly. Glycine is an amino acid that can help to make your sleep quality better.

The first thing to remember when wanting to improve your sleep is that good sleep habits, including less caffeine intake and keeping electronics out of your bedroom, can be helpful.

However, if you need that little something extra, trying glycine could be the right thing for you.

There are several compelling studies that found the amino acid may help to improve sleep.

It’s not completely clear how glycine works, but it is thought to help by lowering your body temperature at night time, giving you a signal that it’s time to sleep.

In a study conducted in 2006, participants took three grams of glycine or a placebo right before going to bed.

The people who took glycine reported feeling less tired the next morning, on contrary, some actually felt more lively and clearheaded.

Another study found that objective measures of sleep quality improved after taking three grams of glycine just before bedtime.

The amino acid also helped the participants to fall asleep faster.

How to take glycine?

You can get glycine in a pill or powder form from a health and wellness retailer or pharmacy.

When it comes to the dosage, taking up to 0.8 grams per kilogram of your body weight should be safe.

However, in the majority of the glycine studies, the participants only consumed three grams a day.

Speak to your doctor or a pharmacist for further information regarding the dose.

You can also receive glycine naturally from foods instead of taking the supplement.

Here’s the list of the foods that can increase your intake of this amino acid:

  • Animal products (bone broth, meat, eggs, poultry and fish)
  • Beans
  • Spinach
  • Kale
  • Cabbage
  • Fruits (bananas and kiwis).

The studies showed that the best results for falling asleep faster and improving the overall sleep quality occurred when the participants took glycine immediately before going to bed.

There’s also a variety of other supplements and aids for better sleep.

Healthline recommends melatonin, valerian root, magnesium, lavender and passionflower.

Before turning to supplements, you can try lowering your screen time and the amount of caffeine you drink.

If your sleeping problems persist after adjusting your routine and trying supplements, seek the advice of a medical professional.

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