When you think about collagen supplements, sleep probably isn't the first benefit that comes to mind. Most people associate collagen with skin health, joint support, and gut function. However, there's a growing body of research suggesting that collagen—specifically its high glycine content—may have a positive impact on sleep quality. For the millions of Australians who struggle with sleep, this potential benefit adds another compelling reason to consider collagen supplementation.
The Glycine Connection
The key to understanding collagen's potential sleep benefits lies in its unique amino acid profile. Collagen is exceptionally high in glycine, an amino acid that makes up about one-third of its composition. While glycine is technically a "non-essential" amino acid (your body can produce it), obtaining additional glycine through diet or supplements may offer benefits beyond what your body produces naturally.
A standard serving of collagen (10-15 grams) provides approximately 2-3 grams of glycine—a meaningful amount that research suggests may influence sleep.
🧪 Glycine Research
Studies on glycine supplementation (typically 3 grams before bed) have shown improvements in sleep quality, reduced time to fall asleep, and better next-day cognitive performance. Collagen provides a natural food source of glycine.
How Glycine May Support Sleep
Glycine appears to influence sleep through several mechanisms:
Body Temperature Regulation
One well-documented effect of glycine is its ability to lower core body temperature. This is significant because the body naturally drops in temperature as part of the sleep initiation process. By helping facilitate this temperature drop, glycine may help signal to your body that it's time to sleep.
Glycine promotes vasodilation (widening of blood vessels) in the extremities, allowing heat to dissipate from the body's core. This mimics the natural process that occurs as you prepare for sleep.
Neurotransmitter Activity
Glycine functions as an inhibitory neurotransmitter in the central nervous system. It binds to specific receptors in the brain that help calm neural activity. This inhibitory action may help reduce the mental "noise" that keeps many people awake.
Circadian Rhythm Influence
Some research suggests glycine may influence the suprachiasmatic nucleus—the brain's master clock that regulates circadian rhythms. By supporting healthy circadian function, glycine may help maintain normal sleep-wake cycles.
What the Research Shows
While research on collagen and sleep specifically is limited, studies on glycine provide valuable insights:
Key Studies
Japanese Sleep Study (2006)
A study published in Sleep and Biological Rhythms found that participants who took 3 grams of glycine before bed reported improved sleep quality and reduced daytime sleepiness. Importantly, participants felt more alert and focused the following day.
Polysomnography Study (2007)
Using objective sleep monitoring (polysomnography), researchers found that glycine supplementation improved sleep efficiency and reduced the time needed to reach slow-wave sleep—the deep, restorative stage of sleep.
Cognitive Performance Study (2012)
Research published in Frontiers in Neurology showed that participants who took glycine before sleep-restricted nights performed better on cognitive tasks the following day compared to placebo groups.
✓ Translating to Collagen
Most glycine research uses pure glycine supplements. Collagen provides glycine alongside other amino acids, which may affect how your body uses it. However, the glycine content in collagen is significant enough to potentially contribute to sleep benefits, especially when taken in the evening.
Taking Collagen for Sleep: Best Practices
If you're interested in exploring collagen's potential sleep benefits, consider these strategies:
Timing
Take your collagen 30-60 minutes before bed. This timing allows for digestion and absorption before you're ready to sleep. This is different from the common recommendation to take collagen in the morning—you can certainly do both, splitting your dose between morning and evening.
Dosage
A standard collagen serving of 10-15 grams provides approximately 2-3 grams of glycine. This is close to the 3 grams used in sleep research. If sleep support is your primary goal, aim for the higher end of dosing recommendations.
Form
Any form of collagen (powder, capsules, liquid) provides glycine. Many people find a warm collagen drink before bed to be a soothing ritual that supports the wind-down process.
Creating a Sleep Ritual
Consider making collagen part of a relaxing bedtime routine:
- Prepare a warm beverage with collagen (herbal tea works well)
- Dim the lights as you enjoy your drink
- Use this time to unwind from the day
- Avoid screens during this ritual
Additional Collagen Benefits That Support Rest
Beyond glycine, collagen may support restorative sleep in other ways:
Joint Comfort
Joint discomfort is a common cause of sleep disturbance, particularly in older adults. By supporting joint health, collagen may indirectly improve sleep by reducing nighttime discomfort and restlessness.
Gut Health
The gut-brain connection is bidirectional—digestive discomfort can disrupt sleep, and poor sleep can worsen digestive issues. Collagen's support for gut health may help break this cycle.
Overnight Repair
Your body does significant repair work during sleep, including collagen synthesis for skin and connective tissues. Providing collagen building blocks before sleep ensures these raw materials are available during your body's primary repair window.
💤 The Repair Window
Growth hormone, which peaks during deep sleep, stimulates collagen production. Taking collagen before bed means amino acids are available precisely when your body is ramping up its repair processes.
Realistic Expectations
It's important to set realistic expectations about collagen and sleep:
What Collagen Can Do
- Provide glycine, which has documented sleep-supporting properties
- Form part of a relaxing bedtime routine
- Potentially support sleep quality when combined with good sleep hygiene
- Indirectly support sleep by addressing joint or gut issues
What Collagen Can't Do
- Cure insomnia or other sleep disorders
- Replace good sleep hygiene practices
- Work as a sedative or sleep aid
- Overcome poor sleep habits or major sleep disruptors
Collagen is best viewed as one supportive element within a comprehensive approach to healthy sleep, not as a magic solution for sleep problems.
Comparing Collagen to Other Sleep Supports
Collagen vs. Melatonin
Melatonin is a hormone that directly signals sleep readiness. Collagen (glycine) works through different mechanisms—temperature regulation and neural inhibition. They can potentially be used together, though consult a healthcare provider if you're considering combining sleep supports.
Collagen vs. Magnesium
Magnesium is often recommended for sleep and works through muscle relaxation and nervous system calming. Like collagen, it's a nutritional approach rather than a pharmaceutical one. Some people use both as part of their evening routine.
Collagen vs. Glycine Supplements
Pure glycine supplements provide concentrated glycine without other amino acids. If sleep is your only goal, glycine supplements may be more targeted. However, collagen provides glycine plus the skin, joint, and gut benefits—making it a more versatile choice for overall wellness.
Good Sleep Hygiene: The Foundation
No supplement can replace good sleep practices. For best results, combine collagen with these evidence-based sleep hygiene habits:
Environmental Factors
- Keep your bedroom cool (18-20°C is optimal for most people)
- Ensure complete darkness or use a sleep mask
- Minimize noise or use white noise
- Reserve the bed for sleep and intimacy only
Behavioral Factors
- Maintain consistent sleep and wake times, even on weekends
- Avoid screens for 1-2 hours before bed
- Limit caffeine after midday
- Exercise regularly, but not too close to bedtime
- Avoid large meals late in the evening
- Create a wind-down routine to signal sleep time
When to Seek Professional Help
While collagen may offer mild sleep support for generally healthy individuals, some sleep issues require professional attention:
- Chronic insomnia (lasting more than 3 months)
- Sleep apnea symptoms (snoring, gasping, daytime sleepiness)
- Restless leg syndrome
- Sleep issues significantly impacting daily function
- Suspected medication interactions affecting sleep
A sleep specialist or your GP can help identify underlying issues and recommend appropriate treatments.
The Bottom Line
Collagen's high glycine content makes it an interesting supplement for those interested in nutritional approaches to sleep support. While not a sleep aid per se, the research on glycine suggests that collagen—particularly when taken in the evening—may contribute to better sleep quality and next-day alertness.
For many people, the potential sleep benefits of collagen add extra value to a supplement they're already taking for skin, joint, or gut health. Taking collagen before bed means you're providing repair materials during your body's prime recovery window while potentially supporting the quality of that sleep.
As with all aspects of collagen supplementation, consistency matters. If you're going to try evening collagen for sleep support, give it several weeks to assess its effects as part of a comprehensive approach to healthy sleep.