Amino acids and sleep

As the basic building blocks of proteins, amino acids are involved in almost all biological processes in our body and can also have a decisive influence on our sleep. Here you can find out why and how L-tryptophan, glycine or arginine can improve our sleep quality and make it easier to fall asleep.

Table of contents

1. What are amino acids?
2. Amino Acids & Sleep
3. The three amino acids for good sleep
1. L-tryptophan
2. Glycine
3. arginine
4. Amino acids against sleep disorders
5. Conclusion

1. What are amino acids?

About a fifth of the human body consists of amino acids and proteins. Amino acids are the basic building blocks of proteins and form the natural basis for physical tissue, cell structures, muscles and skin in every living being. In addition, amino acids are involved in almost all biological processes and are crucial for the healthy functioning of our body. Among other things, they regulate the transport and storage of nutrients, conduct nerve signals, influence important organ, metabolic and hormonal functions and are crucial for the repair, healing and regeneration of all bone and cell structures. Quite a lot of tasks, isn't it?

In order to remain healthy and productive and for all biological processes in our body to run smoothly, a sufficient supply of amino acids is vital. Some amino acids cannot be produced by our body itself and must therefore be consumed through our daily diet to prevent a deficiency. The diverse symptoms of deficiency include poor performance and muscle weakness, hair loss, but also mood swings, tiredness and a disturbed sleep.

2. Amino Acids & Sleep

Sleep behavior, sleep quality, and sleep-wake rhythm can be affected by a lack of amino acids. They affect important functions of the body that regulate sleep, and our organism is particularly dependent on the important protein building blocks during the night in order to regenerate sufficiently. But which amino acids are most important for good, restful sleep, and can they be used specifically to promote sleep?

3. The three amino acids for good sleep

#1 L-tryptophan

Effect
Tryptophan is one of the essential amino acids. It is converted in our body into the well-known neurotransmitter serotonin. The “happiness hormone” serotonin promotes relaxation, has a mood-enhancing and calming effect on the mind and also has an influence on the sleep-wake rhythm. Towards the evening and as darkness increases, serotonin is converted into the sleep hormone melatonin which regulates sleep significantly and ensures that we get tired in the evening and fall asleep. As a basic building block in the biosynthesis of serotonin and the subsequent conversion into melatonin A sufficient supply of the amino acid L-tryptophan is therefore of great importance for a healthy sleep-wake rhythm.

This positive effect on sleep has also been proven in scientific studies in which the additional intake of the amino acid was able to shorten the time it took to fall asleep and improve the quality of sleep of the test subjects.

Occurrence and intake of tryptophan
Our body is not able to produce L-tryptophan and must obtain the amino acid entirely from food.A particularly high content can be found in soybeans, cashews, lentils or animal products such as veal and chicken, eggs or milk and milk products. The recommended daily dose of L-tryptophan is between 250 mg and 1500 mg and can usually be achieved through a balanced and healthy diet.

To promote sleep, it is recommended to take tryptophan in combination with carbohydrates and important B vitamins. Carbohydrates stimulate insulin production and facilitate the transport of amino acids to the brain, while B vitamins support the biosynthesis of L-tryptophan into serotonin and the sleep hormone melatonin.

#2 Glycine

Effect
The smallest amino acid, glycine, is involved in numerous biological processes in the body and is not only an important building block of our DNA, but also fundamental for our memory and learning performance, the body's detoxification function and the transmission of nerve impulses in the brain.

Our sleep is particularly disturbed by persistent stress and an excess of nerve stimuli, as these prevent a relaxed body state and disrupt the process of falling asleep or sleeping. Glycine functions as a messenger substance in the central nervous system and is able to weaken signals and inhibit nerve stimuli, thereby improving physical and mental relaxation and reduces inner restlessness. A sufficient supply of glycine supports restful sleep by reducing disturbing stimuli and preparing the body for optimal rest and regeneration. This has also been confirmed in scientific studies. It has been observed that glycine, through its involvement in numerous brain and nerve functions, can ultimately improve both the quality of sleep and the time it takes to fall asleep, and reduce the subjective feeling of daytime tiredness.

Occurrence & Intake of Glycine
Glycine is a non-essential amino acid that is produced in the body itself and also absorbed through food. A healthy adult needs around 1 to 10 grams per day, but even higher doses of glycine are generally safe. In addition to the body's own production, the amino acid is found in almost all protein-containing foods, especially meat, legumes and nuts.

#3 L-Arginine

Effect
Arginine is involved in numerous important regulatory and detoxification processes. As an important building block for the body's own production of nitric oxide, it has a positive effect on blood circulation and lowers blood pressure. It also stimulates the release of growth hormones and is involved in the production of the energy carrier creatine and plays a key role in the formation of collagen, enzymes, connective tissue and skin. It has a positive effect on muscle development, wound healing and the immune system.

L-arginine can have a positive effect on sleep, particularly by stimulating liver function and promoting the associated detoxification processes. The protein breakdown product ammonia is a cell poison that hinders cell respiration and blocks energy production in our body. A high ammonia level disrupts healthy body functions and leads to insomnia. L-arginine, on the other hand, stimulates the detoxification processes and helps to bind the harmful substance more quickly, so that cell health is maintained and nothing stands in the way of a restful sleep.

Occurrence and intake of L-arginine
L-arginine is a so-called semi-essential amino acid that our body can produce itself, but not in sufficient quantities. An additional supply of around 2 to 6 grams per day through food is therefore essential and is particularly important for health and growth during stressful phases of life, during pregnancy, in the event of injuries, and for children and young people. L-arginine is found in many protein-rich foods, particularly pumpkin seeds, meat, legumes and nuts.

4. Amino acids against sleep disorders

Amino acids are vital protein building blocks that fulfil countless functions that are fundamental to all biological processes in our body and also to our sleep. A lack of amino acids promotes sleep disorders and stands in the way of a restful night. A good supply of amino acids is therefore an essential prerequisite for a healthy organism and restful sleep. While L-tryptophan has a particular effect on the sleep-wake rhythm and mood, glycine promotes relaxation and falling asleep and, like L-arginine, protects our body and brain from stress, harmful substances and other disruptive factors. It is therefore always worth paying attention to a balanced amino acid ratio and improving sleep through a targeted intake of L-tryptophan, L-arginine or glycine.

You can find out how not only the intake of amino acids, but also the general diet influences sleep in this Article.

Watch out! If you want to support your sleep by taking additional amino acids via dietary supplements, you should always make sure that the nutrients contained are of high quality and of natural origin. This will provide you with natural support for your sleep and provide your body with important nutrients for all-round healthy functioning during the day and at night.

5. Conclusion

• As the basic building blocks of proteins, amino acids are involved in almost all biological processes and are crucial for the healthy functioning of our body and undisturbed sleep.

• L-tryptophan is important for the production of the hormones serotonin and melatonin, thus has a relaxing effect and a positive effect on a healthy sleep-wake rhythm, which supports falling asleep and promotes sleep.

• Glycine calms the nervous system, reduces stress and promotes relaxation, which can improve sleep quality, time to fall asleep and daytime fatigue.

• L-arginine detoxifies and protects cells from harmful degradation products, which promotes peaceful and undisturbed sleep.

Best regards and see you soon!