The Ancient Sleep Secret Making a Modern Comeback
If you're struggling with sleep; whether it's falling asleep, staying asleep, or waking up feeling unrested, the solution might be simpler (and more delicious) than you think.
Bone broth before bed isn't just a wellness trend. It's a time-tested practice backed by modern science, and it might be the missing piece in your sleep routine.
The Science: Why Bone Broth Helps You Sleep
1. Glycine: Nature's Sleep Aid
Bone broth is rich in glycine, an amino acid that acts as an inhibitory neurotransmitter in your brain. Research shows that glycine:
- Lowers core body temperature, signaling to your body that it's time to sleep
- Increases serotonin levels without affecting dopamine, promoting calm without drowsiness
- Improves sleep quality and reduces the time it takes to fall asleep
- Helps you reach deeper, more restorative sleep stages
Studies have shown that just 3 grams of glycine before bed can significantly improve sleep quality—and a cup of quality bone broth delivers that and more.
2. Magnesium for Muscle Relaxation
Many people are deficient in magnesium, a mineral crucial for:
- Relaxing muscles and releasing physical tension
- Regulating neurotransmitters that calm the nervous system
- Supporting melatonin production
Bone broth provides bioavailable magnesium that your body can actually absorb and use.
3. Collagen for Gut Health = Better Sleep
Here's something most people don't realize: your gut health directly impacts your sleep quality. About 90% of your body's serotonin (which converts to melatonin) is produced in your gut.
The collagen and gelatin in bone broth:
- Heal and seal the gut lining
- Reduce inflammation that can disrupt sleep
- Support the gut microbiome that regulates sleep hormones
The Ritual: Why Timing Matters
Drinking bone broth 1-2 hours before bed creates a powerful wind-down signal for your body. It's warm, comforting, and tells your nervous system: it's time to shift gears.
This ritual aspect is just as important as the nutrients. In our always-on world, we need clear signals that the day is ending.
What You'll Notice
People who add evening bone broth to their routine typically report:
- Week 1: Falling asleep faster, feeling more relaxed at bedtime
- Week 2-3: Deeper sleep, fewer middle-of-the-night wake-ups
- Week 4+: Waking up more refreshed, better energy throughout the day
How to Make It Part of Your Routine
The Simple Version:
- Warm 1 cup of bone broth (don't boil—you'll damage the proteins)
- Add a pinch of sea salt or your favorite herbs
- Sip slowly 1-2 hours before bed
- Pair with your other wind-down rituals (reading, stretching, dimming lights)
Pro Tips:
- Keep it warm, not hot,you want to sip it slowly
- Avoid adding stimulating spices like cayenne in the evening
- Make it a non-negotiable part of your routine for at least 2 weeks
- Pair it with other sleep hygiene practices for best results
Not All Bone Broth Is Created Equal
For sleep benefits, you need real bone broth; not bouillon or stock. Look for:
- Long-simmered (12-24+ hours) for maximum glycine and collagen
- Grass-fed, organic bones for nutrient density
- Minimal ingredients (bones, water, vegetables, apple cider vinegar)
- Gelatinous texture when cold (this means it's rich in collagen)
The Bottom Line
If you've tried everything for better sleep; melatonin, magnesium supplements, sleep apps, but haven't tried bone broth, you're missing out on one of nature's most effective (and nourishing) sleep aids.
Give it 2 weeks. Your sleep; and your mornings, will never be the same.
Ready to sleep better tonight? Explore our bone broth collection and start your evening ritual.
