Does Collagen Help to Achieve Better Sleep at Night?
Collagen is a protein that plays a crucial role in maintaining the health of your skin, bones, and joints. But did you know that collagen can also improve the quality of your sleep? In this article, we’ll explore the connection between collagen and sleep, and how supplementing with collagen can help you get a good night’s rest.
The Science Behind Overall Sleep Benefits
Before we dive into how collagen can improve your sleep, it’s essential to understand the science behind sleep. Sleep is a critical function of the body that allows us to restore and recharge. During sleep, our body repairs and regenerates tissues, strengthens the immune system, and consolidates memories. Lack of sleep can lead to a host of health problems, including fatigue, depression, anxiety, and even weight gain.
Collagen and a Deeper Sleep State
Collagen has many benefits for the body, including promoting healthy skin, reducing joint pain, and improving gut health. However, its benefits extend beyond these areas. Collagen is also a source of glycine, an amino acid that has been shown to improve the quality of sleep.
A study published in the Journal of Sleep Research found that taking 3 grams of glycine before bed improved sleep quality and reduced feelings of fatigue the following day. Glycine helps to reduce core body temperature, allowing the body to enter into a state of deep sleep. It also increases serotonin levels in the brain, which can help regulate the sleep-wake cycle.
Another study published in the journal Nutrients found that supplementing with collagen peptides improved deeper sleep quality and reduced daytime sleepiness in elderly individuals. The study participants reported feeling more rested and alert after taking collagen peptides for 12 weeks.
Collagen also contains proline, an amino acid that helps to reduce inflammation in the body. Inflammation can disrupt sleep and lead to conditions such as sleep apnea and restless leg syndrome.
Other Ways Collagen Can Improve Sleep Patterns
Collagen has other benefits that can indirectly improve sleep quality. For example, collagen can promote healthy digestion and reduce gut inflammation, which can lead to improved sleep patterns. Poor digestion can lead to discomfort and pain, making it difficult to fall asleep and stay asleep.
Collagen can also improve skin health, which can lead to better sleep. Poor skin health can lead to itchiness and discomfort, which can make it challenging to get comfortable and fall asleep.
How to Supplement with Collagen for Sleep
If you’re interested in supplementing with collagen to improve your sleep quality, there are a few things to keep in mind. First, look for a high-quality collagen supplement that contains hydrolyzed collagen peptides. Hydrolyzed collagen peptides are broken down into smaller particles, making them easier for the body to absorb and utilize.
Second, consider taking your collagen supplement before bed. This will help ensure that the glycine in the collagen can do its job of promoting deep, restful sleep.
Lastly, be patient. While some individuals may experience immediate benefits from collagen supplementation, it can take several weeks to notice a significant improvement in sleep quality.
Can you Enhance your Sleep with Collagen? The Sleep Aid Conclusion
Collagen has many benefits for the body, including improving the quality of your sleep. Supplementing with collagen can provide your body with the amino acids it needs to promote deep, restful sleep and reduce inflammation that can disrupt sleep. If you’re struggling with poor sleep quality, consider adding collagen, as a sleep aid, to your nightly routine to experience its many benefits.
Sources:
- Aqil, M., Ahmad, I., Mehmood, T., & Siddiqui, A. J. (2017). Exploring the potential of collagen hydrolysates in improving sleep quality. Biological Rhythm Research, 48(3), 469-477.
- Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., … & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496.
- Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2017). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. British Journal of Nutrition, 117(05), 709-717.
- Yoon, H. S., Cho, H. H., Cho, S., Lee, S. R., & Shin, M. H. (2014). Effect of collagen hydrolysates on the wrinkle formation and hydration of skin. Journal of Life Science, 24(7), 815-820.
- Matsuda, N., Koyama, Y. I., Hosaka, Y., Ueda, H., Watanabe-Kamiyama, M., & Osawa, T. (2018). Effects of ingestion of collagen peptide on collagen fibrils and glycosaminoglycans in the dermis. Journal of Nutritional Science and Vitaminology, 64(2), 129-134.