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Best supplements for sleep: Slip this in your drink before bed to improve sleep quality

Sleep deprivation is pernicious because it may not appear to inflict damage on your body like physical trauma but the effects can be as lethal over time. Sleep loss has been shown to shorten one’s life expectancy both directly and indirectly by encouraging the development of harmful conditions such as type 2 diabetes. Unfortunately, contemplating the obvious health risks will not curb sleep deprivation.

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Practical steps must be taken and research shows there are surprisingly simple solutions.

One effective sleep loss remedy is to take glycine in supplement form before bed.

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

Studies have shown the benefits also extend to aiding sleep loss.

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.

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

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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.

It is not exactly known how glycine encourages sleep but research suggests it works in part by lowering body temperature at bedtime, signalling that it’s time to sleep.

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Food sources of glycine

Glycine is also naturally found kiwis and evidence has shown this exotic to be an effective sleep-inducer.

According to the National Sleep Foundation (NSF), if you have insomnia, eating two kiwis before bed can increase your sleep duration by an hour over the course of a month.

“Other fruits and vegetables that are rich in antioxidants (like berries, prunes, raisins, and plums) may have a similar effect by helping to counteract the oxidative stress caused by a sleep disorder,” explains the heath site.

Oxidative stress is a process whereby unstable molecules called free radicals cause atoms in the cells of the body to lose an electron.

This causes cell damage and impairs other vital bodily functions.

Other tips to aid sleep loss

According to the NHS, sleeping at regular times also aids sleep loss.

“This programmes the brain and internal body clock to get used to a set routine,” explains the health body.

Most adults need between six and nine hours of sleep every night.

“By working out what time you need to wake up, you can set a regular bedtime schedule,” says the NHS.

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