Collagen for Sleep: Can This Protein Improve Your Rest?

You’ve tried cutting caffeine, hanging blackout curtains, a noise machine, and even the fancy lavender bed spray. But you’re still wide awake at 2 AM.

Something that might not be on your sleep bingo card? Collagen.

Turns out, this protein gives more than stronger joints and smoother skin. It might help you rest, recover, and wake up feeling less like a zombie.

So let’s explore the science and sleep benefits of sipping collagen before bed to see if it’s the upgrade your routine’s been missing.

🛌 PSA: POOR SLEEP LEADS TO MORE THAN BED ROTTING

Most of us have struggled with falling or staying asleep at some point. And chronic insomnia is the most common sleep disorder.[*]

But missing your recommended 7 to 9 hours of quality sleep doesn’t just tank your energy. It also speeds up cellular aging and increases your risk of:[*][*]

• Depression

• Weight gain and obesity

• Type 2 diabetes

• High blood pressure

• Heart disease

• Memory and focus issues

Worse? Researchers say it can make you look older, too — which might be why they still call it beauty sleep.[*]

🥱 SO, DOES COLLAGEN MAKE YOU SLEEPY?

Not exactly. Collagen isn’t melatonin, so it won’t knock you out or leave you groggy the next morning. But it can help you sleep better, naturally.

It’s loaded with amino acids your body uses for all kinds of priority jobs: immune support, gut health, seasonal allergy relief, and just overall healthy aging.

Some of those amino acids also help you feel calm, relaxed, and bedtime-ready. They may even impact how deeply you snooze. And that’s where it gets interesting!

Unlike habit-forming sleep aids, collagen works with your body to support better sleep and a more balanced sleep-wake cycle, minus the side effects.

🌙 THE SCIENCE OF COLLAGEN FOR SLEEP

In a 2023 study, researchers tracked 13 male athletes who had trouble sleeping. For one week, they took either a placebo or a collagen supplement one hour before bed.

The collagen group? They woke up fewer times during the night and scored higher on cognitive tests the next day.[*]

The researchers weren’t exactly sure why the collagen worked. So… let’s backtrack a bit.

💭 HOW DOES COLLAGEN HELP YOU SLEEP?

Sleep quality isn’t just about clocking 8 hours — it’s how fast you fall asleep, how often you wake up, and whether you actually feel rested in the morning.

Collagen (and its amino acids) supports all of that. Research shows it may:

🧘♀️ EASE ANXIETY SO YOU CAN WIND DOWN

Anxiety is a major driver of insomnia. The less sleep you get, the worse your anxiety and insomnia become.[*] Talk about a vicious cycle.

Glycine is the most abundant amino acid in collagen.[*] It can calm excitatory neurotransmitters, which may lower stress and ease your brain into rest mode.[*][*][*]

Glycine may also elevate serotonin levels. Your body needs this neurotransmitter to make the sleep hormone melatonin.[*] 

So while we don’t have studies on collagen and insomnia just yet, a warm mug of bone broth (a natural source of collagen!) could be a soothing addition to your nighttime routine or self-care rituals.

😴 IMPROVE SLEEP QUALITY

Remember that study we mentioned earlier? The collagen group fell asleep faster and woke up less during the night — both signs of improved sleep quality.[*]

So how does collagen help you sleep better? Most signs point to glycine (again 💁♀️). Studies show it may help lower your core body temperature, allowing you to:[*][*][*][*]

• Fall asleep faster

• Reach deep, slow-wave sleep sooner

• Spend more time in REM sleep

• Stay asleep longer

These collagen sleep benefits don’t just translate to more restorative snooze time; they set the tone for how you feel the next day. 

💡 WAKE UP ON THE RIGHT SIDE OF THE BRAIN

Deeper sleep means your brain has more time to process, repair, and reset — all key for mental clarity, focus, and memory. 

In that 2023 study, bedtime collagen drinkers displayed sharper mental performance the morning after.[*] And our friend glycine may be why.

Researchers say taking it before bed may boost memory and thinking skills, and even described participants as having more “liveliness and peppiness” and “clear-headedness” the following morning.[*][*]

Glycine may even help you rebound after a rough night. In one study where participants’ sleep was restricted by 25% for three nights, those who took glycine before bed reported less daytime sleepiness.[*]

So the glycine in collagen may help you sleep better and skip the groggy hangover some sleep aids can leave behind.

🦠 GET YOUR GUT IN THE SLEEP GAME

Fun fact: your gut doesn’t just handle digestion. Thanks to the gut-brain connection, the state of your microbiome can influence your sleep.[*] Here’s why:

⏳ Your gut has its own circadian rhythm. A healthy, balanced microbiome helps that clock stay in sync with the one controlling your sleep–wake cycle, so you get consistent, restorative rest.[*][*]

Collagen supports gut health by strengthening your gut lining and reducing inflammation — two big wins for keeping this clock on time.[*][*]

🧠 Your gut also makes calming neurotransmitters. Healthy bacteria in your gut produce feel-good chemicals like dopamine, serotonin, and GABA — all linked to more chill vibes and better sleep quality.[*][*][*] Collagen’s amino acids help fuel the growth of those bacteria.[*][*]

🫶 And if you pair collagen with prebiotics and probiotics? Even better — you’re building an environment primed for sweet dreams and brighter mornings.

📞 Your gut called. It wants a bone broth cleanse — a collagen-rich reset to nourish your microbiome and keep your sleep-wake cycle humming.

So now that we’ve answered the question “Does collagen help with sleep?” let’s talk about:

✅ HOW TO USE COLLAGEN BEFORE BED FOR BETTER SLEEP

Having a few calming rituals can make winding down easier — and even something you’ll look forward to. Try this simple evening routine:

🍲 START WITH DINNER (AND DESSERT!)

Bone broth is one of the best — and tastiest! — ways to sneak collagen into your meals and snacks. 

It’s cleaner than sketchy bouillon, richer than regular broth or stock, and instantly boosts the nutritional profile of whatever you’ve got cooking.

👉 Check out our guide on 20+ Ways To Incorporate Bone Broth Into Everyday Meals, Snacks, and More! 👈

Feeling adventurous? Try it chilled or dressed up with your favorite add-ins for a collagen-infused “dessert” that’s both satisfying and sleep-friendly. 

📵 DITCH THE BLUE LIGHT

Need another reason to avoid the infinite TikTok scroll before bed? Blue light from phones, tablets, and TVs can mess with melatonin production, making it harder to fall asleep.[*] 

Try powering down those screens 2 to 3 hours before bed, and switch to dim red night lights — they’re far less likely to throw off your circadian rhythm.

🕯️ SIP AND SLOW DOWN

Habits stick when they feel good. So pair your nighttime collagen drink with a relaxing, screen-free activity that tells your brain (and body) it’s time to unwind.

Some of our faves include:

• Meditation

• Journaling

• Light stretching

• Listening to calming music

• Reading

• Practicing gratitude

• Taking a warm bath

• Indulging in a nighttime skincare routine (bonus points for a collagen face mask!)

Find a rhythm that makes “going to bed” feel cozy and intentional — not like a crash landing. Sip slowly, breathe deeply, and help your body ease into pure relaxation.

✨ CHOOSE YOUR COLLAGEN ADVENTURE WITH BARE BONES

Warm and savory? Cool and fruity? Why not both? Bare Bones has your collagen covered.

☕ Instant Bone Broth is the gold standard. Packed with collagen and 10 grams of protein per serving, you can sip it straight or stir it into your favorite recipes.

Our Chicken, Beef, Ramen, and Lemon Ginger flavors would love to spend the night.

🍹 Elevated Drink Mix blends collagen with prebiotics and real fruit juice. Naturally sweetened with agave and stevia, our Lemonade, Passion Fruit, and Fruit Punch flavors are the perfect treat after a long day.

Just rip, mix, and sip your way to a daily collagen habit that helps you rest deeper and rise brighter!

💤 YOUR BEST SLEEP ERA STARTS NOW

From supporting a calmer mind and healthy gut to improving sleep quality and next-day focus, collagen offers so much more than its famous beauty benefits.

So ditch the late-night doomscroll, grab your favorite Bare Bones flavor, and let collagen do its thing while you sleep. You’ll wake up wondering why you didn’t start sooner.

💫 Ready to tuck yourself in with Bare Bones? Explore Instant Bone Broth and Elevated Drink Mix to find your dream match!