Feeling a sudden wave of calm and sleepiness after enjoying a warm cup of bone broth is a surprisingly common experience. Far from being a negative side effect, this drowsiness is often a sign that the beneficial nutrients in the broth are at work. The combination of specific amino acids, essential minerals, and gut-supportive compounds contributes to a state of deep relaxation, preparing your body for rest. Understanding the nutritional science behind this feeling can help you harness the power of bone broth as a natural aid for better sleep.
The Calming Amino Acid: Glycine
One of the most potent sleep-promoting components in bone broth is the amino acid glycine. As an inhibitory neurotransmitter, glycine helps to quiet the nervous system and calm the brain, acting as a natural sedative. Research has shown that supplementing with glycine can lead to several improvements in sleep quality:
- Reduces time to fall asleep: Glycine can help you drift off more quickly by promoting a relaxed state.
- Improves sleep quality: Studies suggest it may increase the time spent in deep, restorative sleep.
- Lessens daytime sleepiness: By enhancing the quality of your nighttime rest, glycine can lead to feeling more alert and focused the next day.
- Signals rest: Glycine may help lower core body temperature, which is a natural physiological process that occurs when preparing for sleep.
Bone broth's high concentration of glycine, derived from the breakdown of collagen, means that sipping a mug can deliver a dose of this calming amino acid directly to your system.
The Relaxation Mineral: Magnesium
Magnesium, often called the “relaxation mineral,” is required for over 300 enzymatic processes in the body, many of which are crucial for sleep and relaxation. While the total amount in a serving of bone broth can vary, it contributes to the overall relaxing effect. Magnesium works to:
- Calm the nervous system: It helps regulate neurotransmitters that are directly involved in sleep.
- Relax muscles: Magnesium aids in muscle relaxation, which can help reduce tension and discomfort that might interfere with sleep.
- Regulate sleep patterns: By calming both the nervous system and muscles, magnesium helps to regulate your natural sleep-wake cycle.
Gut Health and the Brain-Gut Axis
Beyond specific nutrients, bone broth's ability to support gut health can indirectly promote better sleep. The gut-brain axis is the direct communication pathway between your gut and your brain, meaning that gut health has a significant impact on your overall well-being, including sleep quality.
- Bone broth is rich in gelatin, the cooked form of collagen, which may help protect and heal the lining of the digestive tract.
- An amino acid called glutamine, also present in bone broth, helps maintain the integrity of the intestinal wall.
- A healthier gut environment allows for better nutrient absorption and reduced inflammation, both of which can positively influence brain function and improve rest.
Potential Intolerance: Histamines and Glutamates
While most people experience a positive, calming effect, a small percentage of individuals may have an intolerance to certain compounds found in bone broth. This can sometimes lead to fatigue or other symptoms, though it is less common.
- Histamine Intolerance: As a simmered product, bone broth is naturally high in histamines. For those who struggle to metabolize histamines, consuming bone broth can lead to fatigue, headaches, or other symptoms. Cooking for a shorter duration can reduce the histamine content.
- Glutamate Sensitivity: Bone broth contains glutamate, an excitatory neurotransmitter. While most people can easily convert glutamate to the calming neurotransmitter GABA, a small number of sensitive individuals may experience agitation, insomnia, or neurological symptoms instead of relaxation. Shortening the cooking time may be helpful in these cases.
A Comparison of Broth Types and Sleep Effects
Not all broths are created equal when it comes to their impact on sleep. The preparation method and ingredients significantly affect the final nutrient profile and potential side effects.
| Feature | Homemade Long-Simmered Bone Broth | Store-Bought Broth | Short-Cooked Meat Broth |
|---|---|---|---|
| Glycine Content | High; concentrated due to long extraction | Variable; check nutrition labels | Lower; less time for collagen breakdown |
| Histamine Levels | High; prolonged cooking increases content | Variable; can be high depending on process | Low; suitable for histamine-sensitive people |
| Magnesium Content | Variable; dependent on bones used | Variable; dependent on ingredients | Variable; dependent on meat cuts |
| Best For | General relaxation and sleep support for most people | Convenience; label provides specific content | Individuals with histamine or glutamate sensitivity |
The Comforting Effect and Hydration
Beyond the specific amino acids and minerals, the act of drinking a warm, savory mug of bone broth can be a comforting ritual that signals to your body that it's time to unwind. Staying properly hydrated is also vital for good sleep, and bone broth provides both fluids and electrolytes to help maintain fluid balance. Electrolytes like potassium and magnesium help replenish lost fluids and can aid in muscle relaxation, further contributing to the overall restful feeling.
Conclusion
To feel sleepy after drinking bone broth is a normal, and often desired, effect for most people. The science points to a powerful combination of nutrients, primarily the calming amino acid glycine, the muscle-relaxing mineral magnesium, and the gut-supporting compounds derived from collagen. This nutritional synergy helps calm the nervous system, promote relaxation, and signal your body for rest. For the vast majority, this is a positive indication of the broth's beneficial properties. However, for those with sensitivities to histamines or glutamates, alternative preparation methods or broths may be needed to avoid fatigue or agitation. Ultimately, whether enjoyed as a warming nightcap or a nutrient-dense soup base, bone broth offers a natural and nourishing way to support a more restful state.
