How Bone Broth Acts as a Natural Sleep Aid
For centuries, a warm beverage has been a part of winding down for the night. Bone broth, in particular, offers a nutritional profile that aligns well with promoting rest. The key lies in the amino acid glycine, which is released during the long simmering process. Glycine functions as an inhibitory neurotransmitter, meaning it can calm the central nervous system. Research suggests that supplementing with glycine can improve sleep quality, reduce the time it takes to fall asleep, and decrease daytime fatigue, though these studies often use concentrated doses. Drinking a cup of bone broth provides a more moderate, food-based source of this calming compound.
The calming effect of glycine
The amino acid glycine plays a crucial role in preparing the body for sleep. It helps to lower core body temperature, a natural process that signals to the brain that it is time for rest. By promoting a decrease in body temperature, glycine can facilitate a quicker onset of sleep and enhance the overall quality and depth of your slumber. The presence of this natural sleep promoter in a warm, comforting cup of bone broth makes it an excellent addition to a relaxing bedtime routine.
Supporting the nervous system
Beyond its effect on body temperature, glycine also has a positive impact on the nervous system. It promotes a state of relaxation by activating the parasympathetic nervous system—the body's 'rest and digest' response. This can help counteract the effects of daily stress and anxiety that might be keeping you awake.
The Role of Gut Health and Hydration
The gut-brain axis is a complex network of communication that links your intestinal function with your brain health, including sleep patterns. A healthy gut can lead to better sleep, and bone broth is known for its gut-supportive properties. The gelatin derived from the cooking of bones and connective tissues can help heal and seal the intestinal lining, which may reduce inflammation and improve overall digestion. By soothing the digestive system, a cup of bone broth before bed can prevent the discomfort and indigestion that might otherwise disrupt sleep.
Additionally, proper hydration is essential for a good night's rest, and bone broth contributes to this by supplying both water and electrolytes. Dehydration can lead to nighttime awakenings and restless sleep, so sipping on a nutrient-rich and hydrating liquid before bed can be beneficial.
Potential Downsides and Considerations
While bone broth offers several benefits, there are potential drawbacks to consider, especially when consuming it before bed. It's not a universal miracle cure and may not be suitable for everyone.
- Histamine intolerance: Some individuals have an intolerance to histamines, which are present in aged and fermented foods, including bone broth. High histamine levels can cause adverse reactions like headaches, bloating, skin issues, or even insomnia in sensitive people.
- High sodium content: Many store-bought bone broths contain significant amounts of sodium. High sodium intake, particularly close to bedtime, can lead to increased thirst and frequent trips to the bathroom, disrupting sleep. Choosing a low-sodium or unsalted version, or making your own, is a good way to mitigate this risk.
- Glutamate sensitivity: The long cooking process can release glutamate from the animal bones. While not scientifically proven, some believe that high levels of free glutamate can cause adverse effects like anxiety, restlessness, and insomnia in sensitive individuals.
- Lead contamination: There is a potential, though not widely proven, risk of lead contamination from bones, as lead can be stored in animal bones. It is advisable not to consume large, excessive amounts of bone broth daily to reduce this potential risk.
| Aspect | Bone Broth Before Bed | Other Bedtime Beverages (e.g., Herbal Tea) |
|---|---|---|
| Key Active Ingredient | Glycine for nervous system calming and temperature regulation | Herbal compounds (e.g., chamomile, valerian) for sedative effects |
| Nutritional Value | Rich in amino acids, minerals, and collagen | Often provides specific herbal benefits but less broad nutritional content |
| Digestion Impact | Can be soothing and healing for the gut lining | Generally easy on the digestive system; some herbs may aid digestion |
| Hydration | Excellent for hydration with electrolytes | Primarily provides water; herbal teas do not contain significant electrolytes |
| Potential Downsides | Possible histamine or glutamate sensitivity, high sodium in some products | Some individuals may be sensitive to certain herbs; limited nutritional profile |
| How to Prepare | Simple to warm up or add to a light meal | Requires steeping herbs in hot water for a period of time |
Conclusion
So, is it good to drink bone broth before bed? For many, a warm cup can be a beneficial and soothing nightly ritual. The amino acid glycine promotes relaxation and improves sleep quality, while its collagen and gelatin content support gut health and digestion. Furthermore, its hydrating properties help maintain proper fluid balance during the night. However, it is important to be aware of potential sensitivities to histamines or glutamates and to monitor sodium intake, especially with commercial products. Choosing a high-quality, preferably low-sodium bone broth and listening to your body's response are key to integrating it effectively into your evening routine for better sleep.
How to incorporate bone broth into your sleep routine
To maximize the benefits of drinking bone broth before bed, consider making a simple ritual of it. About 30 minutes to an hour before you plan to go to sleep, warm a cup of bone broth. You can simply heat it up on the stove or in the microwave. For added flavor and benefits, consider adding a twist of lemon, a pinch of sea salt, or some fresh minced ginger. Alternatively, use it as a base for a very light evening soup. This can be a nourishing way to curb late-night hunger without the heavy digestion of a full meal, which can interfere with sleep. Always start with a small amount to see how your body reacts, and prioritize high-quality ingredients.
Note: Always consult a healthcare professional before making significant dietary changes, especially if you have underlying health conditions or take medication.
Making Your Own Bone Broth for Better Sleep
Making bone broth at home allows you to control the ingredients and simmer time, which is especially helpful for those sensitive to high histamines or sodium. The basic ingredients are bones (chicken or beef), apple cider vinegar (to draw out minerals), water, and optional vegetables like carrots, onions, and celery.
Simple DIY Bone Broth Steps:
- Roast bones at 400°F for about 30 minutes for a deeper flavor.
- Place bones in a large pot or slow cooker.
- Add chopped vegetables, a tablespoon of apple cider vinegar, and cold water to cover.
- Bring to a boil, then reduce heat and simmer for 12-24 hours for chicken or 24-48 hours for beef.
- Strain and store the cooled broth in the refrigerator for up to a week, or freeze for longer storage.
This homemade version is a flavorful and nutrient-dense way to enjoy the benefits of bone broth without added sodium or other ingredients that may interfere with your sleep.
