How to sleep: Take this natural supplement ‘immediately’ before bed to aid sleep loss

Persistent sleep loss can cause you to spin out of control. Impaired concentration can lead to obesity and heart problems if it spills over into other aspects of your life. In the long run, it can even shorten your life expectancy.

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According to the NHS, most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less.

While this may sound unrealistic, there are simple ways to reset your body clock.

One simple strategy is to take glycine, which has been linked to improved sleep.

Glycine is an amino acid that plays an important role in the nervous system.

According to the NHS, most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less.

While this may sound unrealistic, there are simple ways to reset your body clock.

One simple strategy is to take glycine, which has been linked to improved sleep.

Glycine is an amino acid that plays an important role in the nervous system.

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Exactly how this works is unknown, but glycine is thought to act in part by lowering body temperature at bedtime, signalling that it’s time to sleep.

In one study, participants suffering from poor sleep consumed three grams of glycine or a placebo immediately before bedtime.

Those in the glycine group reported feeling less fatigued the next morning.

They also said their liveliness, peppiness and clear-headedness were higher the next morning. 

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Another study investigated the effects of glycine in participants suffering from poor sleep.

Researchers took measurements of their brain waves, heart rate and breathing while they slept.

Participants who took three grams of glycine before bedtime showed improved objective measures of sleep quality compared to the placebo.

Glycine supplements also helped participants fall asleep faster.

In addition to supplementation, you can also consume glycine by eating foods rich in the nutrient, including bone broth, meat, eggs, poultry, fish, beans, spinach, kale, cabbage and fruits like bananas and kiwis.

In fact, kiwis have been singled out for sleep-inducing properties.

In a four-week study, 24 adults consumed two kiwifruits one hour before going to bed each night.

At the end of the study, participants fell asleep 42 percent more quickly than when they didn’t eat anything before bedtime.

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