3g Works Better than Creatine AND Melatonin for Sleep (crushes cortisol)

About this video

• Video Title: 3g Works Better than Creatine AND Melatonin for Sleep (crushes cortisol)
• Channel: Thomas DeLauer
• Speakers: Thomas DeLauer
• Duration: 00:07:43

Overview

This video discusses the effects of creatine and glycine on sleep quality. It explains how creatine can sometimes disrupt sleep by affecting brain energy levels and how glycine can stabilize creatine levels, leading to better sleep. The video also touches on a promotion for Bubs Naturals collagen.

Key takeaways

• Creatine supplementation can impact sleep by potentially causing microarousals, which are brief awakenings not consciously registered, due to fluctuations in creatine and ATP levels in the brain.
• Glycine is a precursor to creatine and can act as a buffer, stabilizing creatine levels and preventing the brain from sensing a dip that would trigger awakenings.
• Combining glycine with creatine may improve sleep onset, reduce nighttime urination, and enhance overall sleep quality by supporting brain energetics.
• Glycine directly impacts the brain by interacting with NMDA receptors and the brain stem, and can also reduce the neurological signaling to the bladder, leading to fewer bathroom trips during the night.
• A recommended dosage involves taking creatine (e.g., 5g twice daily) and 3g of glycine about an hour before bed, which can help mitigate water retention associated with creatine and improve sleep without causing excessive thirst or nighttime urination.