Glycine
What is this known for?
Glycine is a precursor to proteins and an inhibitory neurotransmitter. Recent reviews (from 2014) suggest that glycine can improve sleep quality
Why are we using it in Power Off?
Function #1: Improves cognitive and memory function after waking up
This improvement in cognitive functions can be noticed the day after taking glycine (so there are improvements after taking glycine the night before and then waking up in the morning). For example, a Japanese study looked at the effects of glycine the day after taking it, and this study revealed that glycine lessened daytime sleepiness and improved performance of memory recognition tasks.
Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. 2007;5(2):126-131. doi:10.1111/j.1479-8425.2007.00262.x.
Function 2: Improves sleep quality by reducing the amount of time to fall asleep
In persons undergoing mild sleep deprivation, 3g of glycine an hour prior to sleep was able to increase sleep quality and improve self-reports of fatigue and well being the next day due to better sleep. In a separate Japanese study, Glycine has also been shown to improve subjective sleep.
Halson SL. Sleep in Elite Athletes and Nutritional Interventions to Enhance Sleep. Sports Medicine (Auckland, N.z). 2014;44(Suppl 1):13-23. doi:10.1007/s40279-014-0147-0.
Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. 2007;5(2):126-131. doi:10.1111/j.1479-8425.2007.00262.x.
Why this form?
Glycine improves both sleep quality and cognitive daytime function, meaning it can help people function optimally during both daytime and nighttime. There also does not appear to be any side-effects with taking Glycine (especially since supplements tend to be around the 1-3g range, and doses of up to 45g have been used without apparent side effects).
Can be found in
High protein products, meat products, fish, legumes, and dairy products