How Much Bone Broth Should I Drink at Night for Better Sleep?

November 18, 2025 •

4 min read

The amino acid glycine, found abundantly in bone broth, has been shown to improve sleep quality and reduce daytime sleepiness in studies. Many people are curious about how much bone broth they should drink at night to reap these relaxing benefits and support their overall wellness.

Quick Summary

Experts generally recommend one to two cups of bone broth at night for relaxation and sleep support. Consistency is often more important than a large dose, with the potential need for more to achieve the glycine levels used in some studies.

Key Points

Start with 1-2 Cups: A single 8-ounce cup of bone broth in the evening is a good starting point for most people seeking relaxation and improved sleep.
Glycine is the Key: The amino acid glycine in bone broth helps lower core body temperature and calms the brain, aiding sleep.
Consistency Over Quantity: Regular, moderate intake is often more beneficial for sustained wellness results than a single large dose.
Consider the Source: For better quality and reduced heavy metal risk, choose bone broth made from organic, grass-fed bones.
Watch the Sodium: Be mindful of sodium content, especially in store-bought varieties, particularly if you have high blood pressure.
Easy on the Digestion: As a light beverage, bone broth is easy to digest before bed, unlike heavier foods that can cause discomfort.
Electrolyte Support: Natural electrolytes like magnesium and potassium in bone broth contribute to muscle relaxation and hydration.

Understanding the 'Why': Benefits of Bone Broth at Night

Drinking a warm cup of bone broth before bed is not just a comforting ritual; it offers several science-backed benefits that can contribute to a more restful night. The key components extracted from simmering bones and connective tissue play a crucial role in promoting relaxation and supporting overnight bodily functions.

The Role of Glycine in Sleep

One of the primary reasons bone broth is associated with better sleep is its high concentration of the amino acid glycine. Studies have shown that consuming glycine can lower core body temperature and have a calming effect on the brain, helping individuals fall asleep faster and improve sleep quality. The amount of glycine can vary depending on the preparation and type of bones used, but it's a consistent feature in a quality broth.

Supporting Gut Health and Digestion

Bone broth contains gelatin, which is derived from the collagen in bones and ligaments. Gelatin helps soothe and protect the lining of the digestive tract. For some, a light, easily digestible beverage like bone broth before bed is preferable to a heavy snack that could cause indigestion and disrupt sleep. A healthy gut microbiome also contributes to overall well-being and can indirectly influence sleep quality.

Replenishing Nutrients and Hydration

Bone broth is a source of electrolytes like potassium and magnesium, which are essential for regulating sleep patterns and reducing muscle tension. It is also highly hydrating, helping to maintain fluid balance overnight. After a long day, a mug of broth can help replenish nutrients and fluids lost throughout the day.

The Optimal Serving Size for Nighttime

While there is no official recommended daily allowance for bone broth, a serving of 1-2 cups (8-16 ounces) is a common suggestion for those looking for nighttime benefits. However, the exact amount can depend on your specific goals.

For General Relaxation: A single 8-ounce mug of warm bone broth can be a soothing, hydrating part of a wind-down routine.
For Targeting Sleep-Specific Effects: The 3-gram dose of glycine used in some studies to improve sleep may require drinking more broth. Since a cup can contain anywhere from 0.5 to 1.7 grams of glycine, you might need 2-6 cups to match the studied dosage, though many people experience benefits from less.

Consistency is Key

For many health benefits, including sleep support, consistency is more important than consuming a large, one-off serving. Regular intake allows your body to build up beneficial compounds like collagen and amino acids over time. Starting with one cup and observing how your body responds is a good approach.

A Guide to Nightly Bone Broth Consumption

Tips for incorporating bone broth:

Timing: Sip your bone broth about 30-60 minutes before bed. This allows time for your body to process the nutrients without causing you to get up for a bathroom trip during the night.
Enhancements: Personalize your broth by adding ingredients that also promote relaxation, such as a pinch of black pepper, a twist of lemon, or fresh herbs like ginger or thyme.
Quality Matters: Opt for bone broth made from organic, grass-fed, or pasture-raised bones to minimize the risk of heavy metal contamination and ensure a more nutritious product.

Bone Broth Comparison: Homemade vs. Store-Bought


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Control over Ingredients	Complete control over salt content and quality of bones/vegetables.	Sodium levels can be high in some commercial brands; additives may be present.
Nutrient Density	Can be highly concentrated depending on cooking time and bone quality.	Varies significantly between brands and cooking methods.
Cost	Generally more cost-effective, especially if using leftover bones.	Typically more expensive per serving, but convenient.
Convenience	Requires significant time for simmering (12-48 hours).	Ready to heat and drink, or use in recipes.
Customization	Easy to add specific herbs and spices for personalized flavor.	Limited to the flavor profile of the pre-made product.

Potential Concerns and Safety

While bone broth is generally considered safe for most people, some considerations are important.

Sodium Content

Many store-bought bone broths contain high levels of sodium. Individuals with high blood pressure or heart disease should read labels carefully or opt for a low-sodium or homemade version.

Heavy Metals

There is a low risk of heavy metals like lead leaching from bones during the long cooking process. Research suggests this risk is minimal, but sourcing quality bones from healthy animals can further mitigate any potential concern.

Consult a Doctor

It is always wise to consult a healthcare provider or a registered dietitian before making significant dietary changes, especially if you have underlying health conditions like kidney disease or gout.

Conclusion: Finding the Right Balance

For those wondering how much bone broth they should drink at night, the answer lies in a balance of personal needs and consistent, moderate consumption. Starting with a single 8-ounce cup is a great way to introduce this nutrient-rich liquid into your nightly routine. As a source of calming glycine, gut-supporting gelatin, and hydrating electrolytes, a warm mug of bone broth is a simple and effective addition to a wellness-focused lifestyle. Whether homemade or a high-quality store-bought option, its regular consumption can contribute to better sleep and overall health.

For more information on the power of glycine, consult this study on its effects on sleep: The Sleep-Promoting and Hypothermic Effects of Glycine.

Frequently Asked Questions

For most healthy people, drinking bone broth every night is safe. It's generally well-tolerated. However, individuals with high blood pressure should monitor sodium intake, and those with certain conditions like kidney disease should consult a doctor.

It's best to enjoy your bone broth 30 to 60 minutes before you plan to go to sleep. This gives your body enough time to relax and process the nutrients without causing a bathroom trip late in the night.

Yes, bone broth contains the amino acid glycine, which has been studied for its sleep-promoting effects. Glycine can help people fall asleep faster and improve the overall quality of their sleep.

While it can be consumed cold, many find that a warm mug of bone broth is more soothing and comforting, making it a better choice for a relaxing pre-bedtime ritual.

Homemade bone broth gives you complete control over sodium content and ingredient quality. Store-bought options offer convenience but can have higher sodium and varying nutrient levels. For sleep, a homemade or low-sodium option is best.

Yes, adding calming ingredients can enhance the effect. A pinch of black pepper, ginger, or turmeric can add flavor and additional health benefits. A spoonful of apple cider vinegar during cooking can also help extract minerals.

The 'best' time to drink bone broth depends on your goals. At night, it can promote relaxation and better sleep due to glycine. In the morning, it can aid gut health and boost energy. Many experts suggest consuming it both in the morning and at night for different benefits.