Bone broth is a liquid derived from simmering animal bones and connective tissues, extracting beneficial compounds like collagen, amino acids, and minerals. Consuming this warm beverage before sleep has gained popularity based on its potential to offer neurological and digestive support. Evaluating the practice requires a closer look at the specific components in the broth and the practical realities of nighttime consumption.
Glycine Content and Sleep Quality
The most significant benefit of consuming bone broth before bed relates to its high concentration of the non-essential amino acid, glycine. Glycine functions in the central nervous system as an inhibitory neurotransmitter, promoting a calming effect on the brain. This action helps the body transition toward a restful state.
Research suggests that glycine supports sleep quality through core body temperature regulation. Falling asleep requires a slight drop in the body’s internal temperature. Glycine facilitates this cooling by promoting increased blood flow to the extremities, which helps dissipate heat.
Studies using supplemental glycine (often in doses of three grams) have shown improvements in subjective sleep quality, reduced time to fall asleep, and decreased daytime sleepiness. While a typical one-cup serving of beef bone broth may contain less than a gram of glycine, it still provides a meaningful contribution toward these sleep-promoting effects.
Overnight Digestive and Gut Support
A warm cup of bone broth before sleep offers structural support to the digestive tract. The slow simmering process converts collagen into gelatin, a highly digestible protein rich in amino acids like proline and glutamine. Consuming this liquid allows the gut lining to utilize these components during the body’s extended rest and repair phase.
Gelatin helps soothe the digestive tract and supports the integrity of the mucosal barrier. Glutamine, a prominent amino acid in the broth, is a preferred fuel source for the cells lining the small intestine, which maintain gut barrier function. By providing this easily absorbed source of protein and amino acids, the broth assists the body in its natural overnight maintenance and repair processes.
Practical Considerations for Bedtime
While bone broth offers clear benefits, consuming it before bed requires practical consideration to avoid disrupting sleep. One factor is the sodium content, which can vary dramatically between brands (100 to nearly 600 milligrams per cup).
High sodium intake late in the evening can affect fluid balance and lead to disrupted sleep due to increased thirst or the need for nighttime urination. Consumers should opt for low-sodium or unsalted varieties to maximize the benefit without the risk of excess salt.
Another potential issue is the risk of acid reflux or heartburn, especially for individuals prone to these symptoms. Warm liquids can increase stomach volume and may encourage the relaxation of the lower esophageal sphincter. To mitigate this, the broth should be consumed at least 30 to 60 minutes before lying down.
Drinking a large volume of any liquid close to bedtime also increases the likelihood of nocturia (the need to wake up and urinate). It is advisable to limit the serving size to a single cup to gain the nutritional benefits while minimizing the chance of an interrupted night of sleep.