Golden Milk with a Pinch of Black Pepper – The Cortisol Tamer
Turmeric’s curcumin lowers evening cortisol while the piperine in black pepper rockets absorption 2,000%.
Result: calmer mind, looser joints, and blood sugar that doesn’t bounce you awake.
A 2019 study using EEG caps confirmed curcumin drinkers gained measurable deep-sleep time within weeks.
½ tsp turmeric + pinch black pepper in 5 oz warm milk of choice. Golden color, golden sleep.
And now… the drink that quietly outperforms everything else.
Warm Glycine-Rich Gelatin or Light Bone Broth – The Deep-Sleep Superstar
Picture this: you drink one small warm cup and your brain waves slow into the exact delta pattern needed for the deepest, most repairing sleep.
Glycine—the star amino acid—lowers core temperature (nature’s “off” switch), steadies heart rate, and tells your nervous system, “All is well.”
In a landmark Japanese study, 3 grams of glycine before bed helped older adults fall asleep faster, stay asleep longer, and wake up noticeably sharper next day.
Bonus: glycine triggers overnight collagen synthesis, so joints feel looser and skin looks firmer week after week.
Why Gelatin/Broth Deserves the Crown
3–5 g glycine per serving (the clinically proven dose)
Zero caffeine, zero sugar spikes
Soothes gut lining so you don’t wake from silent reflux
Provides steady hydration that stays in cells, not your bladder
Supports the brain’s nighttime “clean-up crew” (glymphatic system)
Quick Comparison: Which Bedtime Drink Wins for You?
