Collagen and Sleep - Can Collagen Actually Help You Sleep Better?
Collagen and sleep - can collagen actually help you sleep better?
Most people take collagen for skin, hair or joints. But there is a genuinely interesting body of research connecting collagen supplementation - specifically the glycine it contains - to improved sleep quality. If you struggle with sleep, particularly the lighter, more disrupted sleep that becomes more common from the mid-40s onwards, this may be one of the less expected benefits of your collagen routine.
Glycine and sleep - what the research shows
Glycine is a non-essential amino acid that acts as an inhibitory neurotransmitter in the brain and spinal cord. It reduces core body temperature - a key physiological trigger for sleep onset - and activates NMDA receptors in the suprachiasmatic nucleus (the brain's internal clock), which helps regulate circadian rhythm. Several clinical studies have specifically examined glycine supplementation for sleep:
A randomised controlled trial published in Sleep and Biological Rhythms found that 3g of glycine taken before bed significantly improved subjective sleep quality and reduced the time to fall asleep. Participants also reported improved next-day alertness and reduced daytime sleepiness - without any grogginess or sedation on waking.
A further study found that glycine supplementation was associated with improved slow-wave (deep) sleep - the stage most associated with physical restoration, immune function and hormonal regulation.
How much glycine is in collagen?
Glycine makes up approximately 25 to 30% of the amino acid content of collagen. A 10,000mg sachet of Kollo Premium Liquid Marine Collagen therefore contains approximately 2,500 to 3,000mg of glycine - closely matching the 3g dose used in sleep research. This is one of the reasons evening supplementation with collagen may make particular sense for people interested in both the structural benefits of collagen and its potential sleep effects.
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Shop Liquid Collagen →Collagen for sleep during menopause
Sleep disruption is one of the most debilitating aspects of perimenopause and menopause. Night sweats and anxiety compound the natural changes in sleep architecture that occur with ageing. The glycine in collagen may provide additional support for sleep quality during this period, alongside its better-known benefits for skin, joints and hair. Read our guide to collagen for perimenopause.
When to take collagen for sleep benefit
If you are specifically interested in the sleep-related effects of glycine, taking your collagen supplement in the evening - 30 to 60 minutes before bed - is the most logical approach. This aligns the glycine dose with the timing of the research demonstrating sleep improvement. Read more in our guide to the best time to take collagen and our complete guide to liquid marine collagen.
- A 10,000mg collagen sachet provides approximately 2,500 to 3,000mg of glycine - matching the research dose
- Take collagen 30 to 60 minutes before bed if targeting sleep quality specifically
- Glycine reduces core body temperature and supports deep slow-wave sleep
- No grogginess or sedation on waking - glycine is not a sedative in the conventional sense
- Particularly relevant for women experiencing perimenopause sleep disruption
Kollo Health was co-founded by Jenni Falconer - TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
