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 benefits of glycine for sleep, particularly in conjunction with creatine. It explains how creatine supplementation can sometimes lead to microarousals during sleep by affecting the brain's perception of needing sleep. Glycine, however, is presented as a way to stabilize creatine levels, act as a reserve, and directly impact brain function to improve sleep quality, reduce nighttime awakenings, and even mitigate water retention associated with creatine.

Key takeaways

• Creatine and Sleep Quality: While creatine can help individuals get by on less sleep, studies suggest it might decrease non-REM sleep by reducing the brain's sensation of needing sleep, potentially leading to microarousals.
• Glycine's Role: Glycine is a precursor to creatine and acts as a backup reserve. It helps stabilize creatine levels, preventing dips that can cause microarousals and improving overall sleep quality.
• Mechanism of Action: Glycine impacts sleep by acting on NMDA receptors and the brainstem. It also helps reduce the neurological signaling to the bladder, decreasing the need to wake up and urinate during the night.
• Synergistic Use of Glycine and Creatine: Combining glycine with creatine can enhance sleep benefits and mitigate potential side effects like water retention, as it allows for a lower creatine dose.
• Recommended Usage: A suggested regimen is 5g of creatine in the morning, 5g with dinner, and 3g of glycine an hour before bed to improve sleep onset, reduce nighttime urination, and maintain brain energetics.

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Here's the evidence from the transcript to support the claims made in the tweet:

Claim: "New research shows Glycine is better than Creatine & Melatonin for sleep! 😴"

Transcript Support:

• The video title itself is "3g Works Better than Creatine AND Melatonin for Sleep (crushes cortisol)".
• The speaker states: "We're seeing crazy stuff with creatine and sleep, but the problem is sometimes creatine levels can fluctuate... But now we're starting to see some evidence on glycine." (0:00-0:14)
• The speaker also mentions: "We have strong evidence, objective, subjective, mechanistic, across the board, that glycine impacts sleep and uniquely impacts sleep in that it helps people stay asleep." (4:24-4:34)

Claim: "It stabilizes creatine levels, prevents microarousals, and directly impacts brain function for deeper sleep."

Transcript Support:

• Stabilizes creatine levels: "So combining glycine and creatine could be super super fascinating." (0:20-0:24) and "glycine is your backup reserve that makes it so that even if creatine levels dip, it's going to keep you stable and constantly be making enough." (4:14-4:22)
• Prevents microarousals: The video explains that when creatine levels dip, it can cause "microarousals. It's like we are waking up and not even realizing we're waking up." (0:52-0:58) and later, "it helps prevent the gaps that would cause the microarousals in the brain." (5:47-5:49)
• Directly impacts brain function for deeper sleep: "glycine impacts sleep and uniquely impacts sleep in that it helps people stay asleep." (4:30-4:34) and "it does so by acting directly upon the brain. Glycine impacts what's called the NMDA receptor and also can affect the brain stem itself." (4:34-4:44) and "your brain stays more in those sleep cycles." (6:42-6:45)

Claim: "Plus, it helps reduce nighttime bathroom trips & creatine-related water retention."

Transcript Support:

• Reduces nighttime bathroom trips: "We've also seen with glycine that it impacts the neurological signaling to the bladder and makes it so you don't have to get up and pee as much in the middle of the night." (4:48-4:54) and "You're probably not going to have to pee in the middle of the night." (6:35-6:36)
• Reduces creatine-related water retention: "You can retain water with creatine. Okay? You can mitigate it by micro doing throughout the day for sure, but it's still going to happen. Glycine is going to make it so that you don't have as much water retention because you don't need to take as much." (5:17-5:30)

Claim: "Try 5g creatine AM/PM + 3g glycine 1 hr before bed!"

Transcript Support:

• Recommended timing and dosage: "So it might look something like this. 5 g of creatine in the morning, 5 g of creatine in the evening, and 3 g of glycine an hour before bed." (5:52-6:01)
• The speaker elaborates on timing: "So, you know, if you wanted to, I would say five grams of creatine fasted in the morning, five grams of creatine maybe with dinner, something in there a few hours before bed. And again, the glycine at a minimum of three grams an hour before bed." (6:20-6:31)