🌿 Deeper Sleep, Calmer Evenings

A Simple Nightly Ritual

November 13, 2025 • Estimated Reading Time: 6 minutes

At 2 a.m. I was bargaining with the ceiling fan again, staring at the glow of the clock. A simple pair, glycine with apigenin, finally eased the noise in my head and let my body drift.

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Why this combo

Glycine is a plain amino acid that can smooth the path to sleep, while apigenin, the calm compound in chamomile, helps settle a busy mind. If you like tea, chamomile is an easy source of apigenin, and it fits nicely with a light dose of glycine before bed. Curious how this works in real people, not just theory? Read this sleep lab data on 3 g glycine that many folks miss: glycine study recap, you can skim fast.

Simple routine

Sixty minutes before lights out, dim screens, brew a mug of chamomile, and take the smallest labeled serving of apigenin or a chamomile extract if you prefer capsules. Thirty minutes before bed, try 3 grams of glycine mixed in water, as used in research. Want the science behind the body-cooling effect that helps sleep start? Check this short explainer with clear graphs: the body-cooling glycine mechanism.

What you might feel

Falling asleep can feel less effortful within a few nights. Many people report fewer mid-night wakeups and an easier return to sleep. If you are coming from long stretches of fragmented sleep, give the routine a week or two to judge fairly. For chamomile’s track record in adults with insomnia, scan this quick human trial summary: chamomile extract in real-world sleepers.

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Timing tips

Keep caffeine cutoffs early in the day. Use chamomile or apigenin about an hour before bed, then glycine closer to pillow time. Keep the bedroom cool and dim, and try a gentle breathing drill for two minutes while you settle. If you wake in the night, repeat the same breathing and avoid bright light.

Safety notes

Talk with your clinician if you take sedatives, blood thinners, or have liver or kidney issues. Chamomile can trigger allergies in people sensitive to ragweed family plants, and rare reactions can occur. Choose third-party tested supplements when possible and start low. For clear safety guidance from a trusted source, see this plain-language review: chamomile safety from NCCIH.

Takeaway: A gentle pairing of chamomile sourced apigenin in the evening and a small dose of glycine before bed can make nights quieter and mornings kinder for many adults over 30.

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