When it comes to your overall health and well-being, the quality of your sleep plays an important role. Sleep impacts everything from your cognitive function to your energy levels and even your skin’s elasticity.
We know firsthand how frustrating it can be to struggle with sleep. Both of us have gone through periods where getting deep, restful sleep felt impossible. But through trial, error, and a commitment to foundational health, we discovered that the key to better sleep isn’t just about finding the right supplement or sleeping aid—it’s about strengthening the body’s natural rhythms.
For us, this meant prioritizing morning and evening light exposure to support our circadian rhythm, turning down bright lights at night, using circadian light bulbs and incorporating key nutrients like magnesium and collagen into our daily routine. Collagen, your body’s most abundant protein, doesn’t just support skin and joints—it plays an important role in relaxation and recovery, helping to promote deeper, more restorative sleep.
The good news? You don’t need pharmaceuticals to achieve high-quality sleep. With the right habits and the right support, your body has everything it needs to reset and restore its natural sleep patterns. Here’s how collagen can help.
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Hi, we're Sheri and Gina, the dynamic duo behind Yonder. As passionate health enthusiasts, we are dedicated to promoting natural wellness rooted in our faith. We believe that our bodies are beautifully designed by God, and by nurturing them with the best nature has to offer, we can honor His creation. We created Yonder to provide top-quality collagen products that support vibrant, youthful living. Our mission is to help others achieve radiant health from the inside out.9 Benefits of Collagen for Better Sleep
How does collagen support your body in achieving restful, rejuvenating sleep?
Here are 9 ways this powerful protein can help improve your sleep quality naturally.
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Improves sleep quality: Collagen peptides, rich in glycine, help regulate sleep-wake cycles and support restorative deep sleep. [1]
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Reduces sleep fragmentation: Glycine calms the nervous system, leading to fewer nighttime awakenings and longer periods of undisturbed sleep. [2]
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Supports relaxation: Glycine acts as an inhibitory neurotransmitter, reducing stress and promoting a calming effect essential for falling asleep. [3]
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Regulates core body temperature: Collagen helps control your body’s temperature for optimal sleep conditions.
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Relieves self-reported sleep complaints: Many users notice decreased signs of sleep deprivation, including improved daytime energy and reduced fatigue.
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Enhances circadian rhythms: Collagen supplementation aligns with natural sleep-wake cycles to support a more consistent sleep pattern.
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Non-drowsy benefits: While improving nighttime sleep quality, collagen does not cause daytime sleepiness, helping you wake up refreshed.
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Promotes overall health: Better sleep aids recovery, boosts cognitive function, and supports the body’s natural repair processes, enhancing joint health and skin elasticity. [4]
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Natural solution for sleep issues: Collagen offers a non-pharmacological strategy for improving sleep without adverse side effects.
Now, let's dive deeper into how incorporating collagen into your daily routine can help you sleep better.
How Does Collagen Impact Your Sleep?
Collagen peptides are packed with amino acids, including glycine, which plays a starring role in improving sleep quality.
Glycine supports sleep-wake cycles by acting as an inhibitory neurotransmitter in the brain, helping to calm the nervous system. It also regulates your core body temperature, a critical factor for entering restorative deep sleep.
Studies even show that glycine ingestion can reduce sleep fragmentation and self-reported sleep complaints, leading to fewer nighttime awakenings and longer periods of high-quality sleep.
Collagen’s effects on your circadian rhythms extend beyond better sleep. Improving your body’s ability to recover overnight contributes to greater daytime energy, healthier cognitive performance, and improved overall health.
What Type of Collagen is Best for Sleep?
Not all collagen is created equal.
For sleep benefits, it’s essential to choose a high-quality collagen hydrolysate, which is broken down into smaller peptides for better absorption. Types I and III collagen are particularly effective for skin, joints, and connective tissue, making them a versatile choice for improving your body’s repair processes.
Read this blog to learn more about collagen peptides: Collagen vs Collagen Peptides: Differences and Benefits
Yonder grass-fed collagen peptides stand out for their quality and integrity.
Sourced ethically from pasture-raised cows and free from glyphosate, they offer a supplement you can trust. With a strong commitment to sustainability and premium ingredients, Yonder sets the standard for collagen supplementation.
Related Post: How We Source and Make Our Collagen: Our Commitment to Quality
How Much Collagen Should I Take?
The amount of collagen you need varies depending on several factors, including age, stress levels, and overall lifestyle.
As we age, the body's natural collagen production decreases, making supplementation more crucial for maintaining skin elasticity and joint health.* [5]
High-stress levels can also impact collagen production, indicating the need for higher intake. [6]
Here is a recommended daily serving based on desired effects:
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5-10 grams of collagen each day: Increases glycine and proline production, which supports your body in making collagen.*
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10-20 grams per day: Boosts energy, promotes weight management, supports gut health and digestion, and enhances skin, hair, joint, and nail health.* [7]
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20-40 grams per day: Supports overall health, more comfortable movement, cellular rejuvenation, digestive system support, weight loss, and muscle building.*
Get the most out of your collagen supplements: 5 Expert Tips to Maximize Your Collagen Peptide Benefits
Can I Take Collagen and Magnesium Together?
Yes! Magnesium is a powerhouse mineral that works beautifully alongside collagen peptides to promote restful sleep.
While the amino acids in collagen support natural sleep aids like glycine, magnesium works on NMDA receptors in the brain, calming your mind and regulating serotonin levels.* [8]
Together, they can help you achieve longer periods of deep sleep.
Want to try both? A warm mug of collagen-infused tea with a sprinkle of magnesium-rich cacao can make for a soothing bedtime treat.
Combining these two supplements can enhance your sleep-wake cycles while supporting your skin’s collagen renewal and connective tissue.* [9]
Will Collagen Make You Sleepy During the Day?
Many wonder if taking collagen could lead to daytime sleepiness. On the contrary, collagen supplementation helps regulate sleep-wake cycles, ensuring you wake up refreshed and alert rather than groggy.
Glycine acts as a natural sleep enhancer, improving circadian rhythms without causing drowsiness.
By improving the quality of high-quality sleep at night, collagen peptides can actually boost your cognitive performance during the day.
You’re likely to notice reduced dark circles, better energy levels, and fewer signs of sleep deprivation, leaving you ready to tackle your daily routine.
What To Do and Avoid When Taking Collagen
To maximize the benefits of collagen supplementation, consider avoiding certain habits that might interfere with absorption or effectiveness.
Overconsumption of caffeine, especially later in the day, can disrupt your circadian rhythms, negating the sleep-promoting effects of collagen.
Similarly, a diet lacking vitamin C may reduce your body’s natural collagen production. We drink water with lemon first thing when we wake up. Lemons are an excellent source of Vitamin C.
Eating vitamin C-rich foods like citrus fruits supports collagen repair and connective tissue health. While vitamin C plays a key role in collagen synthesis, you don’t need to take it simultaneously with your collagen supplement.
We intentionally leave vitamin C out of our formulas to preserve bioavailability—adding vitamin C and hyaluronic acid can act as pro-oxidants, potentially oxidizing collagen’s amino acids during storage and reducing their effectiveness.
Most people get enough vitamin C from their diet, as just one orange provides the recommended 90 mg per day. The best way to support collagen production is through whole foods rich in vitamin C, hyaluronic acid, and other essential nutrients. Bone broth, oranges, and sweet potatoes are excellent options to naturally enhance collagen synthesis and overall health.
How Can You Incorporate Collagen Into Your Diet?
Adding collagen peptides to your diet is easier than you think.
Start your day by stirring it into your morning coffee or add it to a post-workout smoothie.
At night, try a calming cup of golden milk infused with collagen for a warm, restorative beverage.
Related Post: 9 Ways to Use Yonder Collagen
For more health benefits, pair collagen supplementation with other sleep-friendly habits like reducing screen time before bed or practicing mindfulness.
You’ll find that collagen can be a simple yet effective addition to your bedtime routine, promoting restful sleep and helping you wake up feeling renewed.
The Science Behind Collagen and Sleep Quality
Recent studies highlight glycine’s important role in reducing sleep disorders and improving sleep quality for the general population. [10]
The primary aim of these studies is often to explore non-pharmacological strategies for improving restorative sleep without side effects.
Results consistently show that collagen peptide supplementation can help alleviate sleep deprivation, extend periods of deep sleep, and reduce sleep fragmentation.
Glycine supports a calmer nervous system, while collagen supplementation contributes to the building blocks your body needs to repair itself overnight.
For those with ongoing sleep issues, integrating collagen into their diet may serve as a practical and effective solution.
Read more about the amazing benefits of glycine: Glycine Benefits: The Anti-Aging Amino Acid for Longevity
Key Benefits of Yonder’s Collagen Peptides
Yonder grass-fed collagen peptides stand out for their purity, quality, and effectiveness.
With benefits spanning from improved joint health and skin restoration to fewer nighttime awakenings, Yonder delivers a scientifically backed way to improve your overall health and daily energy.
Their ethically sourced, high-quality collagen supports your skin’s collagen renewal, cognitive performance, and restorative sleep, all while aligning with your wellness goals.* [11]
Related Post: Raising the Bar: What Sets Yonder Collagen Apart
Other Benefits of Collagen Supplements
Aside from the sleep benefits discussed above, collagen supplementation offers a wide range of advantages for your overall health. Incorporating collagen peptides into your routine can help:
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Reduce joint pain and stiffness: Collagen’s role in connective tissue health makes it essential in promoting joint flexibility and reducing inflammation.* [12]
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Improve gut health: The amino acids found in collagen work to heal and seal the gut lining, promoting better digestion and nutrient absorption.* [13]
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Strengthen hair, skin, and nails: Collagen is a primary component of these areas, so supplementing with it can improve their strength, elasticity, and appearance.* [14]
Related Post: 10 Proven Benefits of Collagen Peptides for Women
Take the First Step to Better Sleep
Transforming your sleep starts with small, consistent steps.
By incorporating Yonder collagen supplements into your routine, you’re supporting high-quality sleep and your skin, joints, and overall vitality.
Invest in better sleep today and discover how Yonder clean collagen can promote your best rest—and your best self.
Shop Yonder Clean Collagen:
Bonus Tips: Research-Backed Strategies to Support Healthy Sleep (Beyond Collagen)
Prioritize Morning and Evening Light Exposure: Natural sunlight in the morning helps regulate your circadian rhythm, while dimming lights in the evening signals your body that it’s time to wind down.
Grounding and Earthing: Connecting with the earth, whether by walking barefoot outside or using grounding mats, helps regulate cortisol levels and reduce stress.
Support Your Nervous System with Magnesium: Magnesium is essential for muscle relaxation, neurotransmitter balance, and deep, restorative sleep. Magnesium glycinate is especially effective for calming the nervous system before bed.
Regulate Stress and Cortisol Levels: High stress and excess cortisol can keep you wired at night. Prioritizing stress management through prayer, deep breathing, or mindfulness can help restore natural sleep patterns.
Avoid Blue Light at Night: The artificial blue light from screens suppresses melatonin production. We LOVE Circadian Light Bulbs! We have them in the lamps on our bed stands and a light in the main part of our homes that we use at night when winding down for bed. They are amazing! You can also try wearing blue-light-blocking glasses or reducing screen exposure an hour before bed.
Create a Cool, Dark Sleep Environment: Sleeping in a slightly cool, completely dark room helps optimize melatonin release and promotes deeper sleep.
Establish a Wind-Down Routine: A consistent bedtime ritual, like reading, stretching, or taking a warm bath, signals to your body that it’s time to relax.
Ensure You’re Getting Enough Protein: Balanced blood sugar levels are crucial for uninterrupted sleep. Including quality protein (such as collagen) in your diet helps stabilize glucose and prevent nighttime wake-ups.
Get Sufficient Electrolytes: Proper hydration and mineral balance (including potassium, sodium, and magnesium) prevent muscle cramps and nighttime dehydration, both of which can disrupt sleep.
Incorporate Collagen Peptides: Collagen, particularly its glycine content, promotes relaxation, regulates body temperature, and enhances overall sleep quality.
By addressing these foundational sleep factors, you create an environment where deep, restorative sleep becomes the norm rather than the exception. But if you’re looking for an extra edge in optimizing your sleep, collagen might be the missing piece—working behind the scenes to calm your nervous system, regulate body temperature, and enhance muscle relaxation for a truly rejuvenating night’s rest.
We're Sheri and Gina, the founders of Yonder, a clean collagen company born from our childhood friendship and shared health struggles. Through our faith and dedication to natural wellness, we discovered the transformative power of clean nutritional ingredients, including pure collagen peptides. Now, we want to share this with you. Trust in our firsthand experience and join us on the path to optimal wellness with Yonder - pure, clean, and potent. To learn more about our story and mission, visit our 'Our Story' page.
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