In the quest for a natural sleep supplement, one surprising contender has emerged: collagen.

Renowned for its benefits to skin, hair, and joints, collagen is now gaining attention for its potential to enhance sleep quality.

But not just any collagen will do. Recent research points to a specific type known as Peptan® as the go-to option for those seeking better sleep.

Collagen For Sleep

Collagen isn't typically associated with sleep improvement, but Rousselot, the makers of Peptan®, have turned this assumption on its head. Their latest groundbreaking study, published in the European Journal of Nutrition in 2024, is the first to demonstrate that hydrolysed collagen can indeed improve sleep quality. The study involved an active population and showed that daily supplementation with 15 grams of Peptan® one hour before bedtime for a week significantly enhanced sleep quality in participants with sleep complaints.

The Study

The study was a randomized, placebo-controlled, crossover trial, the gold standard in scientific research. Participants consumed either 15 grams of Peptan collagen peptides (CP) derived from bovine hide or a placebo in a 200 ml liquid  approximately one hour before bedtime for seven days. The results were striking. Polysomnography, a technique considered the highest standard in sleep studies, measured a reduction in awakenings. This objective data was supported by the participants' subjective reports of improved sleep quality.

Cognitive Benefits

However, researchers found that the benefits of Peptan® extend beyond just a good night’s sleep. Participants in the study also improved their scores on the Stroop Colour and Word test, a cognitive test measuring response time and accuracy. This improvement suggests that better sleep, facilitated by Peptan®, can enhance cognitive performance.

No Adverse Effects

Importantly, no participants reported adverse effects from the collagen supplementation, making Peptan® a safe and effective option for improving sleep quality.

The Role of Glycine for Sleep

Why does Peptan® work so well? The answer lies in glycine, a key amino acid found abundantly in Peptan and known for its calming effects on the brain. Research suggests that consuming at least 3 grams of glycine per day can help improve sleep quality. Collagen peptides (CP), which are hydrolyzed forms of collagen, are rich in glycine, proline, and hydroxyproline, making them a potential sleep aid.

Several studies [1], [2]  have examined the beneficial effects of glycine on sleep. This study published in the journal Frontiers of Neurology in 2012, evaluated the effects of glycine on daytime sleepiness, fatigue, and performances in sleep-restricted healthy subjects. Sleep was restricted to 25% less than the usual sleep time for three consecutive nights. Before bedtime, 3 g of glycine or placebo were ingested, sleepiness, and fatigue were evaluated using the visual analog scale (VAS) and a questionnaire, and performance were estimated by performance test program on the following day. The subjects given glycine showed a significant reduction in fatigue and a tendency toward reduced sleepiness. These observations were also found via the questionnaire, indicating that glycine improves daytime sleepiness and fatigue induced by acute sleep restriction. Further analysis revealed significant improvement in psychomotor vigilance test. 

Collagen Peptides vs. Glycine Alone

While glycine alone has shown promise, collagen peptides may be even more effective. This is because CPs might influence nerve growth factors involved in sleep regulation. Recent animal studies [3] [4] have demonstrated that peptides from orally ingested collagen hydrolysates reach the cerebrospinal fluid and increase the expression of nerve growth factors in the hippocampus, including brain-derived neurotrophic factor (BDNF) .

BDNF is crucial for brain health and function. The fact that human and animal studies show BDNF is diminished in poor sleepers [5], [6] and after sleep restriction [7], [8], suggests interventions promoting BDNF expression may have a positive impact on sleep.

How to Incorporate Collagen into Your Routine

If you’re considering collagen supplements to improve your sleep, here are some tips to get started:

1. Choose High-Quality Collagen: Look for supplements that are hydrolyzed, which means they are broken down into smaller peptides for easier absorption.
2. Take It at the Right Time: For sleep benefits, try taking your collagen supplement 30-60 minutes before bedtime. This allows the glycine and other beneficial compounds to take effect as you wind down for the night.
3. Consistency is Key: As with any supplement, consistency is crucial. Make collagen a regular part of your nightly routine for the best results.

Why Peptan® Is the Best Collagen for Sleep

So, what makes Peptan® stand out as the best collagen for sleep? Here are the key takeaways from the study:

1. Reduction in Awakenings: Peptan® reduced awakenings as measured by both polysomnography and sleep diaries.
2. Improved Cognitive Performance: Better sleep led to higher scores on cognitive tests, indicating improved brain function.
3. Optimal Glycine Content: Peptan® provides around 3.5 grams of glycine per 15-gram dose, the optimal amount for enhancing sleep.
4. Safety: Participants reported no adverse effects, highlighting the safety of Peptan® as a sleep aid.

Peptan® is available through CollagenX in Australia and is used in all their products. CollagenX’s Glymax product is particularly noteworthy, boasting the highest glycine content on the market. One heaped scoop provides the optimal 3 grams of glycine, ensuring you get the best possible sleep.

In conclusion, if you're serious about improving your sleep, collagen peptides are a superior choice over glycine alone. They offer a multifaceted approach to enhancing sleep quality, making them an essential part of your nightly routine. Say goodbye to restless nights and hello to the rejuvenating power of collagen peptides.

Beyond potentially improving sleep, collagen offers several other health benefits:

• Skin Health: Promotes elasticity and hydration, reducing the appearance of wrinkles.
• Joint Support: Helps maintain cartilage integrity, reducing joint pain and stiffness.
• Gut Health: Supports the lining of your digestive tract, potentially reducing symptoms of leaky gut syndrome.