Bone Broth Before Bed for Better Sleep & Gut Health
It’s no secret that bone broth is a powerhouse of nutrition, it has been a staple in many health-conscious individuals’ daily diets for thousands of years. One of the ways people today use it is by incorporating it into tasty recipes with bone broth for breakfast, lunch, and dinner.
But there’s something special about sipping on a warm cup of bone broth before bed. Not only is it comforting and cozy, but it also provides the perfect opportunity for your body to repair and rebuild while you sleep. So, why not make it a part of your bedtime routine?
Bone Broth Before Bed for Better Sleep & Gut Health
Since our last exploration into the benefits of bone broth before bed, new insights have emerged, shedding light on additional advantages. One notable revelation is the role of the amino acid called glycine in bone broth. Beyond facilitating a good night’s sleep, glycine aids in the relaxation needed to unwind after a long day, creating the perfect prelude to a restful night’s sleep.
Drinking bone broth before bed extends an array of benefits, owing to its rich content of amino acids and minerals. Here’s why this nighttime elixir might be your ticket to improved digestion, joint health, and profound, restful sleep. Buy Ambien Online to treat Insomnia.
Why Drink Bone Broth Before Bed?
Drinking bone broth before bed may be beneficial due to its high content of amino acids and minerals that can aid in digestion, improve joint health, and promote deep, restful sleep. Additionally, consuming bone broth at night can help to balance blood sugar levels, which can help to improve overall health and promote weight loss.
Packed with important nutrients and vitamins
Bone broth is incredibly nutritious and is rich in collagen, amino acids, minerals, and vitamins, and low in calories and fat, which can provide us with many health benefits. Some of which may be better absorbed at night.
For example, our bodies may be better able to absorb certain minerals, such as magnesium, during sleep. Also, the body may be better able to absorb certain amino acids, such as glycine, which can help with the regulation of the body’s circadian rhythm, during the night.
The nutrients in bone broth are also much easier to digest. During simmering, nutrients from the ingredients are released into the water in an easier-to-absorb form. It’s a great way to get many important nutrients and minerals for the day that most people don’t get enough of.
- Animal bones are rich in trace minerals needed to build and strengthen your own bones, like calcium, magnesium, potassium, copper, and more.
- Marrow provides even more minerals and vitamins, as well as fatty acids like vitamin A, zinc, iron, omega-3, and again – so much more
- Connective tissue provides glucosamine and chondroitin, which are known to support arthritis and joint pain.
- All of these also contain the protein collagen, which turns into gelatin when cooked and yields many important amino acids.
- You can even add some fish bones into the mix for added iodine, which is needed for healthy thyroid function and metabolism.
It’s worth noting that the nutrient content of bone broth can vary from batch to batch, depending on the ingredients and quality of the bones used to make it.
Offers better sleep and brain function
Sipping on bone broth before bed can also promote deep, restful sleep.
It contains glycine, an amino acid that helps regulate the body’s circadian rhythm. It’s also known to promote better sleep and has even been found to be beneficial for brain health. Consuming glycine before bedtime seems to improve sleep quality, reduce the time it takes to fall asleep, and decrease the number of nighttime awakenings.5
Improves digestion
Drinking bone broth before bed can aid in digestion. It helps your body break down food more efficiently and reduce discomfort. Bone broth is also a rich source of collagen and other nutrients that help support general gut health.
Gelatin and Glutamine, for example, both help heal and seal the gut lining. Also, bone broth is full of amino acids like glycine, proline, and arginine, which are important for healthy mucus production in the gut and maintaining healthy levels of acidity in the digestive tract.
Enhances joint health
It’s also wonderful for improving joint health, helping to reduce inflammation, and easing pain before bed.
Bone broth gives our bodies the structural support it needs to repair and maintain connective tissues like joints, tendons, ligaments, and cartilage.2 The high levels of collagen and amino acids in bone broth help keep these connective tissues strong and flexible.
Boosts immunity
Bone broth contains high amounts of vitamins, minerals, and amino acids that work incredibly well together to support the body’s overall immune system.3 Some of these nutrients are Glutamine, Glycine, Zinc, Vitamin A, and Vitamin C.
Decreases hunger before bed
Though bone broth won’t magically make you lose weight, it can help you feel full and satisfied for longer due to its high protein content6 and help balance blood sugar levels, which can lead to weight loss and improved overall health.
So it may help you kick that nighttime snack craving to the curb! Not only that, but it may also boost your metabolism since it contains a variety of nutrients that are known to support a healthy metabolism.
You can even spice up your bone broth and make it a healthy treat before bed. Try my favorite recipe for a gut-healing bone broth hot chocolate! Enjoy a decadent creamy treat with healthy ingredients and all the benefits bone broth has to offer.
Anti-inflammatory and antioxidant effects
Minerals and amino acids in bone broth have fantastic anti-inflammatory and antioxidant properties that help reduce inflammation and protect the body from chronic inflammation and free radical damage.7 These free radicals are compounds that threaten our healthy cells.
Improves skin, hair, and nails
Bone broth is full of collagen, gelatin, and other amazing things that are essential to the health of the skin. For example, collagen is known to help improve skin elasticity, reduce wrinkles and fine lines, and promote hydration in the skin. 8 It can also help improve the strength and health of hair and nails.
Enhances nutrient absorption
Bone broth contains minerals like calcium, magnesium, and phosphorus, which are amazing for bone health and can help the body more effectively absorb other nutrients.
Provides hydration
A single serving of bone broth can give you up to 10% of your daily potassium needs, with added bonuses of phosphorus, chloride, magnesium, and sodium that can help cover your daily electrolyte requirements.
The benefits of bone broth are still being studied and research is ongoing. Many studies have been conducted that support these claims (some are linked). However, more scientific evidence is needed to fully confirm these benefits.
What to look for in a bone broth
When looking for a bone broth to drink before bed, there are a few things to consider to ensure you’re getting the most out of the broth:
- Quality of Ingredients
Look for bone broth that is made from high-quality, grass-fed, organic bones and vegetables. This will ensure that the broth is rich in nutrients and free of any harmful chemicals or pesticides.
- Cooking time
Ideally, the bone broth should be simmered for a minimum of 8 hours to ensure that the bones have released all of their nutrients into the broth.
- Lack of added preservatives
Avoid bone broths that contain added preservatives, MSG, or other artificial ingredients.
- Taste and Texture
Look for a broth that has a rich, savory flavor, and is not too salty. Consuming a broth that is high in salt before bedtime may interfere with sleep quality.
Ultimately, the best bone broth is one that is made from high-quality ingredients, cooked for an adequate amount of time, not too high in salt and is free of any toxins, added preservatives, or artificial ingredients.
Packed with Important Nutrients and Vitamins:
Bone broth, a nutritional treasure trove, is brimming with collagen, amino acids, minerals, and vitamins. The low calorie and fat content make it an ideal source of health benefits. The nighttime absorption potential enhances the effectiveness of certain minerals, such as magnesium, and amino acids like glycine, crucial for regulating the body’s circadian rhythm.
Enhancing Sleep Quality and Brain Function:
The presence of glycine in bone broth plays a key role in regulating the body’s circadian rhythm, promoting better sleep. Studies suggest that glycine intake before bedtime can improve sleep quality, reduce sleep onset time, and minimize nighttime awakenings.
Improving Digestion:
Consuming bone broth before bed aids in efficient digestion, breaking down food more effectively and reducing discomfort. Rich in collagen and other gut-nurturing nutrients, bone broth supports overall digestive health. Gelatin and glutamine in bone broth contribute to gut lining healing and sealing.
Joint Health and Inflammation Reduction:
Bone broth is a boon for joints, providing structural support to repair and maintain connective tissues. The high levels of collagen and amino acids contribute to the strength and flexibility of joints, alleviating inflammation and easing pain before bedtime.
Boosting Immunity and Decreasing Hunger:
Loaded with immune-supporting nutrients like glutamine, glycine, zinc, vitamin A, and vitamin C, bone broth contributes to overall immune system health. Its high protein content helps curb hunger, potentially aiding in weight loss and metabolic support.
Anti-Inflammatory and Antioxidant Effects:
The minerals and amino acids in bone broth exhibit powerful anti-inflammatory and antioxidant properties. These elements help reduce inflammation and protect the body from chronic inflammation and free radical damage, safeguarding healthy cells.
Enhancing Skin, Hair, and Nails:
Collagen-rich bone broth contributes to skin health, improving elasticity, reducing wrinkles, and promoting hydration. Its benefits extend to the strengthening and nourishing of hair and nails.
Nutrient Absorption and Hydration:
Bone broth contains minerals like calcium, magnesium, and phosphorus, facilitating effective nutrient absorption. Additionally, a serving of bone broth can provide up to 10% of your daily potassium needs, contributing to overall hydration and electrolyte balance.
Make It A Part of Your Nightly Ritual:
Make your night time routine cozy, comforting and healthy by adding a bone broth ritual, consider incorporating variations like a mug of bone broth hot chocolate. Indulge in this creamy, healthy concoction – ensuring a good night’s sleep and a treat for your taste buds.
Choosing the Right Bone Broth:
When selecting a bone broth for your nighttime ritual, consider factors such as the quality of ingredients, cooking time, absence of added preservatives, and taste. Opt for high-quality broth – specifically from grass fed beef. You’ll want it made with organic bones and vegetables, simmered for a minimum of 8 hours. Ensure the broth is free of added preservatives, MSG, and artificial ingredients, striking a balance in flavor without excessive saltiness.
Which Bone Broth Is Healthier?
Whether it’s chicken, beef, fish, lamb, pork, or turkey bone broth, the health benefits remain consistent. Chicken bone broth is the most popular, but grass fed beef might have more nutrients. The key lies in choosing a broth made from high-quality, grass-fed, organic bones and vegetables. For example, make sure you are getting “bone broth” not just chicken broth. Experimenting with different broths can help identify personal preferences while ensuring optimal health benefits. The amino acid called MSG found in bone broth is the key ingredient.
To maximize the benefits, consume 1-2 cups (240-470ml) of bone broth 30 minutes to 1 hour before bedtime. This timeframe allows for efficient digestion and nutrient absorption. Begin with ½ cup to 1 cup if not already a daily consumer of bone broth, and avoid exceeding 2-3 cups (470-710ml) per day.
Considerations and Disclaimers:
While bone broth offers a plethora of benefits, certain individuals, such as those with kidney disease, on low-salt diets, pregnant or breastfeeding women, individuals with acid reflux or GERD, those with osteoporosis, and babies under 2 years of age, should exercise caution or seek medical advice.
Realizing the full spectrum of bone broth benefits may take time, with some benefits becoming apparent after 8 weeks, especially in terms of collagen consumption. Bone broth consumption for bone health may require up to 12 months for noticeable results.
Conclusion: As you embrace the soothing warmth of bone broth before bed, you’re not just sipping a comforting elixir; you’re unlocking a realm of health benefits. From promoting restful sleep to supporting gut health and beyond, this nightly ritual may be the missing piece in your wellness journey. Embrace the goodness of bone broth, and let your nights become a sanctuary of rejuvenation.
DISCLAIMER: This information is not a substitute for professional medical advice. Consult a healthcare professional before making changes to your diet. Individual results may vary, and the mentioned benefits are based on existing studies with ongoing research.
