Can Collagen Help You Sleep Better Naturally?

Collagen is the most abundant protein in our bodies – think of it as the scaffolding for skin, bones and connective tissues. When you take hydrolysed collagen (often labelled “collagen peptides”), you’re essentially sipping a small, easy-to-absorb protein shake. Crucially for our sleep, collagen is rich in glycine – in fact, about one in three of its amino acids is glycine. Glycine isn’t just any amino acid: it’s a calming neurotransmitter that helps regulate your nervous system. 

So, what do the sleep benefits of glycine look like? Research shows that glycine can lower your core body temperature (a key cue for feeling drowsy) and support neurotransmitter balance for more restful sleep. Studies suggest that around 3 grams of glycine taken an hour before bed can help you fall asleep faster, sleep more soundly, and feel more alert the next day. In short, glycine tells your body it’s okay to relax. And since collagen peptides naturally deliver around that dose of glycine, many experts think collagen for sleep may be more than a fad. 

Glycine & Sleep – How It Works: 

• Lowers body temperature: Glycine has a mild hypothermic effect that aligns with the natural drop in body temperature as we drift off. 
• Balances neurotransmitters: It boosts inhibitory signals (like serotonin), which can help quiet a busy mind at bedtime. 
• Calming relaxation: Like a softer cousin to GABA or magnesium, glycine gently calms the nervous system without heavy sedation. 

HERE’S WHAT THE SCIENCE SAYS ABOUT COLLAGEN FOR SLEEP 

You might wonder: “So, does collagen help you sleep?” The straight answer from science is cautiously optimistic. A 2024 study found that physically active men who took 15 g of collagen peptides about an hour before bedtime experienced fewer nighttime awakenings and less sleep fragmentation compared to a placebo. In practical terms, they woke up less often during the night and even felt sharper the next morning. Importantly, that collagen dose delivered roughly 3.5 g of glycine, mirroring the standalone glycine doses that showed sleep benefits.

NATURAL SLEEP SUPPLEMENTS & HABITS

Collagen won’t replace good sleep habits, but it’s a helpful piece of the food-first puzzle to better sleep. Think of it like this: adding collagen peptides to your nightly ritual is one among several natural ways to fall asleep that respect your body’s own rhythms. Here are some gentle sleep-supporting strategies to consider: 

• Bedtime Collagen: Try mixing a scoop of high-quality collagen peptides into warm herbal tea, milk or a smoothie about 30–60 minutes before bed. Taking collagen before bed isn’t just about the glycine boost – it’s also a soothing ritual that helps signal to your body it’s time to wind down. 
• Magnesium & Zinc: These minerals (often available in whole foods or simple supplements) can relax muscles and nerves. For example, a small handful of pumpkin seeds or a glass of magnesium-rich warm milk can complement collagen. 
• Tech Wind-Down: An hour before bed, dim the lights, turn off screens and maybe enjoy a chapter of a book. Good “sleep hygiene” makes any natural sleep supplement (from collagen to chamomile) work better. 
• Fresh Air & Gentle Movement: A brief evening walk or some bedtime yoga can naturally lower stress hormones. (Higher cortisol = more awake.) Keeping stress in check is key – after all, chronic stress destroys collagen in your body and messes with sleep alike.

Tip: Collagen peptides for sleep don’t need a sugar-caffeinated latte carrier. Mix unflavoured collagen into something mild (herbal tea, nut milk, or even warm water and honey) so it complements your winding-down ritual.

A SIMPLE BEDTIME COLLAGEN RECIPE

Ready to give it a whirl? Try this creamy, glycine-rich bedtime smoothie. It’s smooth, soothing and made for those quiet moments – whether you’re flipping pages or plugged into your favourite podcast.

INGREDIENTS:

• 1 ripe banana (rich in magnesium and melatonin) 
• ½ cup plain yoghurt or kefir (adds protein and a touch of sweetness; Greek-style for extra creaminess) 
• 1 heaped tablespoon (≈10–15 g) collagen peptides (that’s about 3–4 g glycine in the mix) 
• 1 tsp honey or pure maple syrup (for a cosy hint of sweetness) 
• A pinch of cinnamon and nutmeg (warm, sleep-friendly spices) 
• ½ cup almond milk or oat milk (just enough to blend nicely; dairy or plant-based is fine) 

METHOD:

Blend all ingredients until smooth. Pour into your favourite mug or glass. Sip slowly 30–45 minutes before bed, perhaps while dimming the lights. The banana and yoghurt bring extra sleep-friendly nutrients, the warm spice is calming, and the collagen delivers that glycine punch to ease your body into rest. 

TAKEAWAYS

• Collagen for Sleep: Collagen peptides are a clean, natural way to boost your bedtime routine. Their real secret is glycine – a calming amino acid shown to help you fall asleep faster and wake up less at night. 
• Glycine Sleep Benefits: Glycine in collagen supports normal sleep cycles by gently cooling the body and soothing the brain. Studies suggest 3–5 g of glycine (about what a scoop of collagen provides) can improve sleep quality without any groggy side-effects. 
• Healthy Routine: Pair collagen with holistic habits: a calm pre-bed ritual, magnesium-rich snacks and avoiding late caffeine or blue light. Collagen isn’t a pill – it’s a food-first helper that fits right into sipping herbal tea or a nightly smoothie. 
• Listen to Your Body: Every person is different. Start with a small dose of collagen (a spoonful) and see how you feel. Keep it free from artificial fillers and choose grass-fed or sustainably sourced collagen powders whenever possible. 

Remember, no single supplement is a sleep saviour – it’s your whole day-to-day routine that sets the stage for the perfect snooze. If you’ve been searching “does collagen help you sleep?”, the evidence suggests it can be a gentle nudge in the right direction, especially for those who appreciate natural, clean ingredients.