Collagen supplements have long been positioned as a flexible addition to one’s wellness routine. However, emerging science indicates a specific timing—before bed—may maximize their benefits beyond typical skin and joint support. A recent study published in the European Journal of Nutrition suggests collagen peptides could improve sleep quality and cognitive function. This finding matters because sleep impacts nearly every aspect of health, from mood to immune response.
Sleep and Cognitive Gains
The study involved 13 physically active men who consumed either 15 grams of collagen peptides or a placebo one hour before bedtime for seven nights. Researchers found that collagen supplementation reduced sleep fragmentation and improved cognitive performance in the test group. While the exact mechanism isn’t fully understood, the high glycine content in collagen is a likely factor. Glycine is known to activate NMDA receptors in the brain’s sleep-regulating center, potentially lowering core body temperature and promoting deeper rest. This is not the first study to find such a connection between glycine and sleep, but it is the first to isolate the effect specifically in collagen peptide consumption.
What This Means for You
The study’s small sample size (only men) means more research is needed to confirm these results across broader populations. However, the existing link between glycine and sleep makes an evening dose of collagen a reasonable experiment. If you already take collagen, there’s no harm in shifting your timing; if you don’t, this could be a new angle to consider.
A Bedtime Collagen Recipe
If you’re looking to combine collagen with other sleep-promoting ingredients, a warm beverage can be an effective approach. Avoid supplements with added sugars or caffeine. Here’s a simple recipe:
Sleepy-Time Collagen Latte
- 2 chamomile tea bags
- 1½ cups milk (dairy or non-dairy)
- 1 scoop unflavored collagen powder
- Dash of cinnamon
- 1 tsp honey or agave (optional)
Instructions: Steep chamomile in hot milk for 5 minutes. Remove tea bags, stir in collagen and cinnamon. Whisk to avoid clumping.
The Bottom Line
While more research is needed, preliminary evidence suggests taking collagen before bed may enhance sleep and cognitive function. The correlation between glycine content and sleep quality warrants further investigation, but the current findings provide a compelling reason to adjust your supplementation timing.
