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. Learn here 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 one-fifth of the human body is made up of amino acids and proteins. Amino acids are the basic building blocks of proteins and, in every living being, form the natural basis for physical tissue, cell structures, muscles, and skin. Furthermore, amino acids are involved in almost all biological processes and are crucial for the healthy functioning of our bodies. 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?

To remain healthy and productive, and for all biological processes in our body to function properly, an adequate supply of amino acids is vital. Some amino acids cannot be produced by our bodies and must therefore be obtained through our daily diet to prevent deficiencies. The diverse symptoms of deficiency include, among others, reduced performance and muscle strength, hair loss, but also mood swings, fatigue, and disturbed sleep.

2. Amino acids & sleep

Sleep patterns, sleep quality, and the sleep-wake cycle can all be impaired by a deficiency in amino acids. They affect important functions of the body that regulate sleep, and our organism relies on these important protein building blocks, especially during the night, for adequate regeneration. 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 influences the sleep-wake cycle. Towards evening and with increasing darkness, serotonin is converted into the Sleep hormone melatonin which significantly regulates sleep and ensures that we feel tired and fall asleep in the evening. As a basic building block in the biosynthesis of serotonin and its 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 in the test subjects.

Occurrence and intake of tryptophan
Our body is not able to produce L-tryptophan and must absorb the amino acid entirely from food.Particularly high levels are found in foods such as soybeans, cashews, lentils, and animal products such as veal and chicken, eggs, and milk and dairy products. The recommended daily intake 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 impulses, as these prevent a relaxed body state and disrupt the process of falling asleep or staying asleep. Glycine functions as a messenger substance in the central nervous system and is able to weaken signals and inhibit nerve impulses, thereby improving physical and mental relaxation and reduces inner restlessness. A sufficient supply of glycine supports restful sleep by reducing disruptive stimuli and optimally preparing the body for rest and regeneration. This has also been confirmed in scientific studies. It has been observed that, through its involvement in numerous brain and nerve functions, glycine can ultimately improve both sleep quality and the time it takes to fall asleep, as well as reduce the subjective perception of daytime fatigue.

Occurrence & intake of glycine
Glycine is a non-essential amino acid that is produced naturally in the body and also absorbed through food. A healthy adult needs approximately 1 to 10 grams per day, but even higher doses of glycine are generally safe. In addition to its natural 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 a key building block for the body's 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 contributes to the production of the energy carrier Creatine and plays a key role in the formation of collagen, enzymes, connective tissue, and skin. It therefore has a positive effect on muscle development, wound healing, and the immune system.

L-arginine can positively influence sleep primarily by stimulating liver function and promoting the associated detoxification processes. Ammonia, a protein breakdown product, is a cellular toxin that impairs cellular respiration and blocks energy production in our body. High ammonia levels disrupt healthy bodily functions and lead to insomnia. L-arginine, on the other hand, stimulates detoxification processes and helps bind the harmful substance more quickly, thus maintaining cellular health and ensuring 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 daily intake of approximately 2 to 6 grams through food is therefore essential and particularly important for health and growth during stressful phases of life, during pregnancy, in cases of injury, and for children and adolescents. L-arginine is found in many protein-rich foods, especially pumpkin seeds, meat, legumes, and nuts.

4. Amino acids against sleep disorders

As vital protein building blocks, amino acids fulfill countless functions that are fundamental to all biological processes in our body, including our sleep. A deficiency in amino acids promotes Sleep disorders and stands in the way of a restful night. A good supply of amino acids is therefore essential 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 worthwhile to ensure a balanced amino acid ratio and improve sleep through a targeted intake of L-tryptophan, L-arginine, or glycine.

You will learn 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 through dietary supplements, you should always ensure 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 overall healthy functioning throughout the day and 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 having a relaxing effect and positively affecting 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 breakdown products, which promotes restful and undisturbed sleep.

Best wishes and see you soon!