Glycine causes Insomnia-Paradox(CHEAT SHEET)

CALMING EFFECTS OF GLYCINE (The Sleep-Supporting Pathway)

Overview

For most individuals (85–95%), glycine produces a calming, sleep-supporting effect when taken at night.This effect is driven by its influence on body temperature regulation, circadian signaling, and inhibitory neurotransmission.

✔️ 1. Lowers Core Body Temperature (CBT)

Glycine activates NMDA receptors in the suprachiasmatic nucleus (SCN).
SCN sends signals to increase skin blood flow, causing heat to leave the core.
This drop in temperature is a primary biological trigger for sleep onset.Outcome: Faster falling asleep, easier sleep transitions.

✔️ 2. Strengthens Circadian Output

Glycine increases SCN neuropeptides: AVP and VIP.
These reinforce nighttime signaling without shifting the circadian clock.Outcome: More stable sleep cycles and fewer awakenings.

✔️ 3. Enhances Inhibitory Tone

Glycine acts as an inhibitory neurotransmitter in the spinal cord and brainstem.
Promotes muscle relaxation and reduces physiological arousal.Outcome: A “calm body” sensation conducive to sleep.

✔️ 4. Improves Glutathione Production (Long-Term Effect)

Glycine is essential for glutathione synthesis, often the rate-limiting component.
Higher glutathione → lower oxidative stress → healthier hypothalamic and brainstem sleep circuits.Outcome: More restorative sleep and higher morning alertness.

✔️ 5. Clinical Results (3 g before bed)

Peer-reviewed trials show:

↓ Sleep latency (fall asleep faster)
↑ Sleep efficiency
↓ Fatigue & daytime sleepiness
↑ Morning alertness, energy, and cognition
No major adverse effects at studied doses

Ideal Candidates for Calming Effects

People with nighttime overheating
Trouble falling asleep
Light sleep or early awakening
Age-related sleep decline
Stress-induced shallow sleep

Overall:Glycine supports sleep by working with the body's natural nighttime biology, rather than sedating the brain—making it one of the safest and most physiologically aligned sleep nutrients.

🔥 EXCITATION EFFECTS OF GLYCINE (The Paradoxical Responder Pathway)

Overview

A minority (≈5–15%) experience alertness, stimulation, or insomnia after taking glycine.This paradox stems from glycine’s role not only as an inhibitory molecule, but also as a mandatory co-agonist at excitatory NMDA receptors.

❗ 1. Glycine Enhances NMDA Activity (Excitatory Pathway)

NMDA receptors require both glutamate and glycine to activate.
Individuals with already high glutamate tone, anxiety, or sensitized NMDA receptors may experience overactivation.Outcome: Mental alertness, racing thoughts, difficulty falling asleep.

❗ 2. Genetic or Transporter Variants

Possible contributors:

GlyT1 (SLC6A9) or GlyT2 (SLC6A5) transporter differences
Variants in glycine receptor genes (GLRA1, GLRB)
Variants in NMDA receptor subunits (GRIN genes)These may tip glycine’s balance toward excitatory signaling.Outcome: Wired or restless feeling after supplementation.

❗ 3. High Dose Sensitivity

Doses above the standard 3 g can impair cognitive gating in healthy people.
“Too much” glycine at once may destabilize signaling networks.Outcome: Vivid dreams, fragmented sleep, agitation.

❗ 4. Interaction With Stress & Neurochemistry

High cortisol or chronic stress increases glutamatergic tone.
Glycine taken at night may amplify an already hyperexcitable system.Outcome: Feeling “tired but wired.”

❗ 5. Timing & Stacking Issues

Glycine taken too early in evening → alertness peak misaligned with bedtime
Combined with stimulants (caffeine, theanine, nootropics) → amplified excitatory effect
Outcome: Difficulty winding down.

Signs You Are a Paradoxical Responder

Glycine makes you more awake, not sleepy
You feel mentally “sharp” or stimulated after taking it
Increased heart awareness or restlessness
Vivid or intense dreams
Trouble staying asleep

Evidence-Based Solutions

Reduce dose → 500 mg – 1 g
Move earlier → take with dinner, not before bed
Avoid stimulants in the afternoon/evening
Try every-other-night dosing
If insomnia persists → discontinue (glycine isn’t appropriate for your neurochemistry)

Overall: Paradoxical alertness from glycine does not mean something is wrong—only that your NMDA/inhibitory balance is different.These individuals respond better to sleep supports that do not influence glutamate or NMDA pathways.

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