Mar 182013
 

There is one important difference between those of you who sleep well and insomniacs. Insomniacs have a higher core body temperature than those that sleep well throughout the night.

When you sleep well, your core body temperature decreases at the onset of sleep, and continues to decrease as you go deeper into sleep. Then your core body temperature increases as you approach a waking period. When you don’t sleep well, your core body temperature doesn’t decrease as much as it should to induce a high quality of sleep. And glycine helps to reduce your core body temperature to induce the quality of sleep that you need to sleep soundly throughout the night.

What Is Glycine?

Glycine is an amino acid that, just like GABA, acts as an inhibitory neurotransmitter in your brain. As was stated in Part 1 of this series, GABA calms your brain and central nervous system to help you go and stay asleep. Whereas glycine reduces your core body temperature, which in turn induces sleep and maintains a good quality of sleep.

Glycine is readily available in most health stores as a supplement. I prefer the powder form. And just a little scope of powder is all that you need to get a good night’s sleep. It has a peasant sweet taste and quickly dissolves in liquid.

Alternative Ways To Decrease Your Core Body Temperature

Keep your bedroom cool. Research shows that you can decrease your core body temperature and improve your sleep quality by keeping your bedroom between 60 and 68 degrees F.

If you think that temperature range is too cold, drink chamomile tea about an hour before bedtime. Chamomile tea is known to increase glycine levels, and it taste good too. I not only drink chamomile tea, but I add glycine powder to the tea as well. Ever since I started drinking this combination an hour before bedtime, my sleep quality has drastically improved.

Summary

Increased levels of two inhibitory neurotransmitters in your brain are known to improve quality of sleep. GABA calms your nervous system, and increased levels close to bedtime helps induce sleep. Glycine lowers your core body temperature that recent research shows is essential for a good quality of sleep.

GABA levels can be increased with valerian root and yoga exercises. These methods, however, may take several weeks to increase GABA levels to the extent that is required to help you sleep better.

Glycine supplements has a more immediate effect on giving you better quality sleep. These supplements are easy to find in health stores, and has few if any side effects. You can also drink chamomile tea, which increases glycine levels in your body. Or you can do what I do and add a small amount of glycine powder to chamomile tea and start sleeping better almost immediately.

Sources:

Research: The Effects of Glycine
Research: Glycine Ingestion Improves Subjective Sleep Quality
Journal of Pharmacological Sciences: Glycine Improves the Quality of Sleep
Research: Rapid Decline in Body Temperature Before Sleep
Research: Do Chronic Primary Insomniacs Have Impaired Heat Loss When Attempting Sleep?
Research: The Relationship Between Insomnia And Body Temperatures
The New York Times: The Claim: Cold Temperatures Improve Sleep
ScienceDaily: Chamomile Tea: New Evidence Supports Health Benefits
Research: Glycine Improves the Quality of Sleep
What is Glycine?