Supplement
Glycine
An amino acid that lowers your core body temperature — the signal your brain waits for before deep sleep.
What to do
3g about an hour before bed. It comes as a powder and is slightly sweet, so it stirs into herbal tea without tasting like a supplement.
Stir it into the last warm drink of the evening.
On a hard day: Stir it into plain warm water. It still works.
When you might notice
Usually within the first few nights.
Roughly what it costs
about $6 a month
What this is based on
Glycine lowers core body temperature by 1–2°F, which is one of the physical triggers for sleep onset.
Good evidence
Or instead of this
These do a similar job. Pick the one that fits your life — doing all of them is not better.
Worth checking first
- Worth a word with your provider first if you have kidney disease.
What this is for
Also worth knowing about
Magnesium glycinate
The form of magnesium that calms rather than loosens. For nights that will not settle.
Asking about hormone therapy
The most effective treatment there is for hot flashes and night sweats. A conversation with a clinician, not something to start on your own.
Gentle mobility
For the mornings when everything is stiff and strength training is not happening.
Morning light
Free, takes ten minutes, and sets both your mood and that night’s sleep.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
Which of these is for you?
Three questions and Guía puts the ones that fit your symptoms into a plan — in the right order, with the smaller version for the days you cannot. Free, and there is nothing to buy.
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