Glycine for better sleep.

[specter]

So ive been using glycine for some time, didnt really feel it did anything for my sleep at all, i was using 3-5grams at night pre bed but i read higher doses was effective, so i tuned it up to 10grams pre bed and holy moly shit started to happen, i sleep way deeper and wake up even less now at night. At lower doses it didnt really do anything but in the high end 10grams shit started to kick off, does anyone have any experience with 15-20grams ?

 

[MajinBoo]

I also use 10g and works perfectly so never tried higher dosages

 

[whacked]

In ….

 

[wings220]

This is interesting… haven’t been sleeping well lately. Does anyone know how or why glycine improves sleep?

 

[hawkmoon]

I've been using 5 for a while, and haven't felt anything dramatic but believe it worthwhile.

I'll bump it to ten and report back.

 

[Shelby]

This is interesting… haven’t been sleeping well lately. Does anyone know how or why glycine improves sleep?

Literally Googling the last 4 words of your post yields this:

Glycine improves sleep primarily by lowering body temperature and promoting relaxation through its effects on neurotransmitters. It can help individuals fall asleep faster, experience deeper sleep, and potentially improve overall sleep quality.

Here's a more detailed explanation:
1. Lowering Body Temperature:

• Glycine is known to decrease core body temperature, which is a key physiological change that occurs as the body prepares for sleep.
  
  
• This decrease in body temperature is a natural part of the sleep-wake cycle and can be a signal for the body to initiate sleep.
  
  
• By promoting this drop in temperature, glycine can help individuals fall asleep more quickly.
  

2. Neurotransmitter Modulation:

• Glycine acts as an inhibitory neurotransmitter, meaning it can help calm the nervous system.
  
  
• It can reduce neuronal firing, which may lead to feelings of relaxation and sedation, making it easier to fall asleep.
  
  
• Glycine also interacts with NMDA receptors in the brain, which are involved in regulating circadian rhythms and sleep-wake cycles.
  
  
• It can also increase serotonin levels in the brain, which plays a role in sleep regulation and can help improve sleep quality.
  

3. Other Potential Benefits:

• Some research suggests glycine can improve sleep quality by increasing the amount of time spent in REM sleep, the stage associated with dreaming.
  
  
• Glycine may also help reduce daytime sleepiness and improve alertness, particularly in sleep-deprived individuals.
  
  
• It has also been linked to improved mood and cognitive function.
  

In summary, glycine's impact on sleep is multifaceted, involving thermoregulation, neurotransmitter modulation, and potentially other mechanisms. By promoting a decrease in body temperature and calming the nervous system, glycine can be a helpful supplement for individuals seeking to improve their sleep quality

 

[Aikman56]

So ive been using glycine for some time, didnt really feel it did anything for my sleep at all, i was using 3-5grams at night pre bed but i read higher doses was effective, so i tuned it up to 10grams pre bed and holy moly shit started to happen, i sleep way deeper and wake up even less now at night. At lower doses it didnt really do anything but in the high end 10grams shit started to kick off, does anyone have any experience with 15-20grams ?

Very interesting… I’m going to buy this and give it a try.

 

[dudebroftw]

I’m interested - but hgh before bed with a Benadryl works well for me. I wish Benadryl didn’t make me groggy in the morning though.

 

[Alan1]

I typically take a few grams pre bed and can't say I've noticed anything, but have been curious about trying higher doses. Think I'll also trying bumping to 10 and see what happens.

I also believe that @Knight9 is an advocate of higher dose glycine (15+ grams).

 

[derzwerg]

Does this make anyone else sweat like crazy? It puts me out but if I take more than 2g I'll wake up absolutely drenched in sweat. I'm using the nutricost powder fwiw

 

[luki7788]

From experience:
-3-5g is definitely not enough unless you're a 50-60kg woman.
-10g is optimal for most people, and you can already feel the effects, better sleep, and a deeper REM phase.
-15g is a good dose for a muscular person who weighs 100g or more and trains hard, uses gear, etc.
-20g+ can already see diminishing returns. You can often feel sluggish and have trouble waking up in the morning, but sometimes doses around 20g work well, for example, during cutting/contest prep where you're tired and your CNS is constantly stimulated by exercise and stimulants.

 

[Knox_13]

This might be a stupid question and if so feel free to tell me but is magnesium glycinate the same or similar to glycine?

 

[derzwerg]

This might be a stupid question and if so feel free to tell me but is magnesium glycinate the same or similar to glycine?

There's glycine in there, yes. If it yields 120mg elemental magnesium, you'd also be getting like 740mg glycine.

 

[SABAGOY]

From experience:
-3-5g is definitely not enough unless you're a 50-60kg woman.
-10g is optimal for most people, and you can already feel the effects, better sleep, and a deeper REM phase.
-15g is a good dose for a muscular person who weighs 100g or more and trains hard, uses gear, etc.
-20g+ can already see diminishing returns. You can often feel sluggish and have trouble waking up in the morning, but sometimes doses around 20g work well, for example, during cutting/contest prep where you're tired and your CNS is constantly stimulated by exercise and stimulants.

Oh wow, I just started taking it myself and also so is the wife…thought standard dosage was around 2-3g, glad I saw this!

 

[cmryan]

So ive been using glycine for some time, didnt really feel it did anything for my sleep at all, i was using 3-5grams at night pre bed but i read higher doses was effective, so i tuned it up to 10grams pre bed and holy moly shit started to happen, i sleep way deeper and wake up even less now at night. At lower doses it didnt really do anything but in the high end 10grams shit started to kick off, does anyone have any experience with 15-20grams ?

Approximately how much time before your intended bed time are you using it?

 

[Inkniron87]

Approximately how much time before your intended bed time are you using it?

I second this. Interested.

 

[specter]

Like 10-15mins pre bed, i make a glass with some diff aminos, water and take my sleep supps etc and just chug it down.

 

[Alzadosghost]

This might be a stupid question and if so feel free to tell me but is magnesium glycinate the same or similar to glycine?

No it is not.

 

[specter]

From experience:
-3-5g is definitely not enough unless you're a 50-60kg woman.
-10g is optimal for most people, and you can already feel the effects, better sleep, and a deeper REM phase.
-15g is a good dose for a muscular person who weighs 100g or more and trains hard, uses gear, etc.
-20g+ can already see diminishing returns. You can often feel sluggish and have trouble waking up in the morning, but sometimes doses around 20g work well, for example, during cutting/contest prep where you're tired and your CNS is constantly stimulated by exercise and stimulants.

Thx Brotha alwayes value your input.

 

[workout1234]

Interesting, I've been taking 3g and didn't feel it did anything. Will try 10 and see if it helps