Glycine for Sleep: How I Use It at 71

At 71 years old, pushing toward my outrageous goal of living to 200 with The 200 Year Life Project, sleep is the foundation of everything—repair, recovery, and resilience. That's why glycine, the simplest amino acid, has earned a permanent spot in my evening routine. I take a solid dose before bed for its remarkable ability to deepen sleep, calm the mind, and even support anti-aging pathways. Glycine isn't flashy, but the science is stacking up: better rest tonight, healthier years ahead.

What Is Glycine and How Does It Work?

Glycine is a non-essential amino acid—your body makes some, but we often don't get enough from diet alone (rich in collagen/bone broth). It's inhibitory in the brain, acting like GABA to promote calm, and uniquely lowers core body temperature—a key sleep trigger.

The Standout Benefit: Superior Sleep Support

Human trials are impressive: 3 grams of glycine before bed shortens time to fall asleep, enhances sleep quality, reduces daytime fatigue, and improves cognitive performance the next day. It increases serotonin (melatonin precursor), promotes deeper slow-wave sleep, and cools the body via vasodilation—mimicking the natural pre-sleep drop.

Studies in poor sleepers show fewer wake-ups and refreshed mornings without grogginess. For seniors like me, where sleep efficiency often declines, glycine is a gentle, natural optimizer—pairing perfectly with my hot shower, blackout mask, and grounding sheets.

Broader Longevity Perks

Glycine isn't just for sleep:

Collagen Synthesis: About 1/3 of collagen—key for skin, joints, and vascular health.

Anti-Inflammatory and Antioxidant: Reduces oxidative stress, supports glutathione (master antioxidant).

Metabolic Health: Improves insulin sensitivity; animal models show lifespan extension via mTOR/insulin pathways.

Brain Protection: Potential against cognitive decline and mood issues.

Emerging research links higher glycine to healthier aging markers.

How I Use Glycine in My 200-Year Protocol

I take 1500 mg about 30-60 minutes before bed. It's in my transparent stack at garyleland.com/my-protocols/.

Disclaimer: Extremely well-tolerated, but consult your doctor—especially with conditions or meds. This is my personal approach, not advice.

Glycine turns good sleep into great sleep, while quietly supporting the systems that keep us thriving longer. Simple, evidence-based, and effective—exactly what radical longevity needs.

Do you take glycine? For sleep or collagen? Share your dose or results below—let's sleep our way to centuries!

There is more on this in how I finally got sleep right at 71.

If you want the rest of what I do, my full daily regimen is in my protocols, the training side is under fitness, and every number I track is in test and stats.

Stay sovereign, stay healthy,
Gary

A note from Gary: I am not a doctor, and I am definitely not your doctor. I am a 71-year-old man running a 129-year experiment on himself in public. Nothing here is medical advice. Talk to your physician before changing anything.

Applications Are Open

The 200 Year Life Mastermind

If you would rather do this alongside other people than alone, I am opening a small group. One year, live on Zoom, working through the protocols together.

See the Details →