Glycine is a non-isomeric non-essential amino acid with a sweet taste. Glycine can be synthesised endogenously in the peripheral and central nervous system. Evidence suggests that 3 grams of glycine prior to sleep can significantly improve the quality of the sleep. For example, in one study researchers administered glycine (3 grams) to a group of health subjects who were experiencing unsatisfactory sleep. The glycine significantly improved the sleep of the individuals and the sleep efficiency but did not change basic sleep architecture (the patterns of sleep). Glycine also lessened daytime sleepiness, perhaps as a result of the individuals obtaining a deeper, more refreshing sleep during the night. Therefore glycine before bedtime appears to be beneficial at improving sleep quality and may be a useful supplement for those who find it difficult to fall asleep and obtain a deep sleep. Glycine is readily available as a supplement and can easily be ingested by dissolving it in a glass of water.
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