April 09, 2025
Medically Reviewed By Elizabeth A. Swick, MS, RDN

The Collagen-Sleep Connection: How Collagen Supports Deep Rest and Overnight Recovery

Magnesium, melatonin, chamomile… are all natural sleep supplements that are associated with relaxation and better rest. But there's another natural supplement that’s thought to promote better sleep - it may not immediately come to mind, though. It may just be… collagen.

Collagen is the body's most abundant protein, and can be found in the skin, joints, bones, blood vessels, and other connective tissues. Although supplemental collagen peptides are most renowned for potential benefits related to joint support, skin health, and skin appearance, they may help you rest easier too. The reason for this is due to its glycine content, an amino acid which commonly plays a crucial role in restful sleep and overnight recovery.

Let's review the surprising relationship between collagen supplements and better sleep, and why collagen may be a powerful addition to your evening routine.

Key Benefits of Collagen for Better Sleep Quality

Does collagen help you sleep? Scientific research on the benefits of collagen for better sleep is extremely limited.

However, the research that is available does suggest a link between collagen supplementation and sleep quality. Additionally, some research also suggests that better sleep can enhance the effects of collagen supplements - so there may be a bidirectional relationship between the two.^1,2

There's also a larger body of research to support the effects of glycine, one of the key constituents of collagen, on sleep and relaxation. So yes, collagen can help with sleep - at least, there's a fair bit of research to suggest that it does.

How Collagen Supports Restorative Sleep Cycles

Collagen is a protein, so it's made up of smaller units called amino acids. Since it's particularly rich in the amino acid glycine which may support full body recovery and restful sleep that offers collagen its nighttime accolades for better sleep. Some benefits of taking collagen at night may include:

Lowering body temperature: A slightly lower body temperature at night can make for better quality sleep, and supplemental glycine may help lower your core body temperature.³
Supporting Circadian rhythm: Taken in the evening, the glycine in collagen may also help to support the body's natural sleep-wake rhythms.⁴
Improving sleep efficiency: Additionally, collagen and glycine may help you fall asleep faster and have fewer interruptions at night.³
Calming the nervous system: Finally, glycine may also help calm the nervous system - making it easier to switch off your "fight or flight" defenses so that you can fully rest and recover.⁵

The Role of Collagen in Overnight Recovery

Sleep isn't just a way to alleviate fatigue, it's thought to be an essential and restorative recovery process for every system in the body. Collagen supplementation can also play a role in muscle recovery and healing. Here are a few ways that collagen may support overnight recovery and restorative sleep:

Tissue repair: While we sleep, our bodies actively and typically repair damaged tissues and build new cells. Collagen can provide the building blocks that we need for this regeneration process.⁶
Skin health: During the overnight hours, our skin cells are commonly active in the regeneration process. Having adequate collagen to support this renewal process could help lead to better skin appearance upon waking.⁶
Muscle recovery: Athletes and people who exercise regularly may also benefit from collagen supplementation, since it appears to help support muscle repair and recovery during sleep.⁷

Other Benefits of Collagen

Collagen has numerous other benefits, too. Since it's a protein, it has been found to help support satiety (feelings of fullness) as well as the maintenance of muscle mass. It may also help with:

Digestive health: Collagen peptides and their constituent amino acids may help repair and strengthen the gut lining, reducing gut permeability. This can improve your gut microbiome and may help strengthen the immune system as well.⁸
Joint support: Collagen is important for joint health, and there is some compelling evidence to support the use of supplemental collagen to reduce joint discomfort.⁹
Skin health and appearance: Collagen is also well-known for its potential to improve the appearance of skin. It can help the skin appear more youthful and hydrated, reducing wrinkles.⁶
Metabolism: Proteins, including collagen, may help stabilize blood sugar levels. This can help reduce extreme hunger and improve metabolic health.¹⁰

Will Collagen Make Me Sleepy During the Day?

Does collagen make you sleepy? For most people, collagen doesn't typically cause fatigue or sleepiness.

However, because of its glycine content, collagen is often used as a nighttime sleep aid. Some people report that collagen can make them feel drowsy.

If this is the case for you, it may be best to take your collagen before bed rather than in the morning. You can commonly take collagen at night with zero issues. If you take it mixed with liquids, however, be sure to account for proper timing so your sleep isn’t interrupted due to bathroom breaks.

You may also find it helpful to split your collagen into a morning and evening dose.

How to Incorporate Collagen for Enhanced Rest

Interested in trying collagen for sleep?

Collagen is surprisingly easy to incorporate into your nightly routine as a natural sleep aid supplement.

About 30 minutes to one hour before bed, it’s recommended to take your collagen supplement - following the directions on the label. Taking it at this time may help glycine levels to reach their peak right as you're preparing to go to sleep.

Some people like to take their collagen mixed into tart cherry juice, an antioxidant-rich juice that may work synergistically with glycine to support restful sleep. Some other complementary compounds that may work well in conjunction with collagen include:

Magnesium: supports sleep by working in tandem with glycine¹¹
Lavender: enhances relaxation and stress relief¹²
Chamomile: promotes restfulness and tension relief¹²
Vitamin C: supports natural collagen production¹³

However, collagen benefits are compounding - it may not necessarily work well as a once-in-a-while sleep aid when you're feeling restless. Instead, you'll most likely get the most benefits for sleep, as well as skin and joint health, by taking collagen consistently over several weeks or months.

Speak to Your Doctor Before Taking Collagen

Collagen is considered to be safe with very few known side effects. It may cause minor side effects, such as nausea or stomach upset.

However, collagen supplements may also contribute to histamine production, so people who are sensitive to high histamine levels may want to limit their use of collagen supplements.¹⁴

Finally, you should speak to your doctor before taking collagen if you have any health concerns or if you're taking any prescription medications since your doctor can typically guide you in the right direction.

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