How Collagen can improve your sleep:
First, let's cover the basics…
Amino Acid Tryptophan: Protein-rich foods are a great source of tryptophan, an amino acid that your body uses to produce serotonin and melatonin—the hormones that regulate sleep. So, getting enough protein can naturally support your sleep cycle.
Stabilises Blood Sugar: A small protein-based snack before bed can help stabilise blood sugar levels throughout the night. This can prevent those annoying spikes and drops that might wake you up.
Muscle Recovery: Protein supports muscle repair and recovery, especially if you’re active or exercise regularly. This means less muscle soreness and a more restful night.
Collagen for joints and skin: Collagen isn’t just about beauty—it helps keep your joints healthy and supports skin elasticity, which can reduce discomfort and help you sleep more comfortably. Plus, collagen is rich in glycine, an amino acid that promotes relaxation and supports deeper, more restorative sleep.
Our top tips for better sleep:
Beyond diet, here are some other lifestyle hacks and biohacking tips to help you get the best sleep possible:
Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm (body’s internal clock), making it easier to fall asleep and wake up naturally.
Create a calming bedtime routine: This could include reading a book, taking a warm bath, or practising meditation, anything that gets you away from a screen! This signals to your brain that it’s time to wind down and prepare for sleep.
Limit blue light exposure: Blue light from screens (phones, tablets, computers, TVs) can interfere with melatonin (our sleep hormone) production - try to avoid screens for at least an hour before bed. Or consider using blue light-blocking glasses or a screen filter in the evening.
Optimise your sleep environment: Make sure your bedroom is conducive to sleep - cool, dark, and quiet. Invest in blackout curtains or an eye mask to block out light, and if noise is an issue you can play a white noise track or grab some earplugs.
Try a magnesium supplement: Magnesium is known to promote relaxation and improve sleep quality. A magnesium supplement or a warm bath with Epsom salts before bed can help relax your muscles and prepare your body for sleep.
Use a sleep tracker: Using a sleep-tracking app or device to monitor your sleep patterns can help you identify any disruptions or areas for improvement. Then you can adjust your routine accordingly.
Exercise regularly… but not too late: Regular exercise can help you fall asleep faster and enjoy deeper sleep. Just avoid vigorous exercise close to bedtime, as it can be too stimulating and interfere with your ability to wind down (especially if you’re someone who likes caffeine before a workout!)
Cold therapy: Lowering your core body temperature can help you fall asleep faster and stay asleep longer. Try a cold shower before bed, or use a cooling mattress pad to help regulate your temperature throughout the night.
By combining these tips with a diet rich in protein and collagen, you’re setting yourself up for the best sleep possible. Remember, sleep is not just about the number of hours you get but also the quality of those hours!
Sleep well,
The Ethos Team
