Glycine, a naturally occurring amino acid produced by the human body, has recently drawn interest for its potential benefits on sleep and overall health. A study published in Springer Nature found that individuals who took 3 grams of glycine before bedtime experienced faster sleep onset, better sleep quality, longer sleep duration, reduced fatigue, and improved memory the following day. Glycine's effects on sleep are believed to stem from its role as an inhibitory neurotransmitter, which helps calm the central nervous system and promote relaxation. It may also lower core body temperature, which could reduce nighttime awakenings, particularly in individuals experiencing hot flashes during menopause. Glycine supports the body's natural circadian rhythm, helping to achieve deeper sleep without causing grogginess or dizziness the next day. In addition to its sleep benefits, glycine is involved in the production of glutathione, a powerful antioxidant that helps protect cells from damage caused by oxidative stress. It also contributes to the creation of creatine, a compound that supports muscle growth and brain function. Glycine is a key component of collagen, which is vital for maintaining the health of skin, muscles, bones, and blood vessels. It functions as a neurotransmitter, helping to regulate mood and potentially reducing symptoms of anxiety and irritability. Some early research suggests it might be linked to a lower risk of diabetes and heart disease, although more studies are needed to confirm these findings. Glycine has anti-inflammatory properties and may aid in muscle recovery after physical activity. It can be found in various foods, particularly animal-based proteins. Rich sources include beef and pork bone broth, chicken and turkey (especially when consumed with skin and cartilage), fish like cod (especially with the skin), shellfish such as squid and octopus, gelatin, spirulina, soy, legumes like chickpeas, lentils, and black beans, pumpkin seeds, almonds, and hazelnuts. For sleep improvement, a commonly recommended dose is 3 to 5 grams per day, taken 30 to 60 minutes before bedtime. Glycine is available as a dietary supplement in various forms, including capsules, tablets, and powder. The powder form is particularly versatile, as it can be easily added to smoothies, protein shakes, yogurts, soups, teas, coffee, or matcha. As with any supplement, it is advisable to consult a healthcare provider before beginning a new regimen to ensure it is appropriate for individual health needs.