Why You Can Trust CNET Melatonin Making You Groggy? A Better Natural Sleep Aid Might Be GABA
If you have trouble falling asleep, gamma-aminobutyric acid might be able to help.
Kiss melatonin's bleary mornings and overactive dreams goodbye with another natural, silly-sounding sleep aid.
Many of us struggle to get a restful sleep each night. Whether you've tried taking melatonin or bought a new mattress, it can take a lot of trial and error to improve sleep quality. While it may not happen overnight, natural sleep aids, like GABA supplements, may help you fall asleep faster and stay asleep.
Many Americans deal with insomnia symptoms, and the effects can be serious. Not only can lack of sleep affect your mood, it can also impair brain function and even weaken your immune system. The possible causes -- and remedies -- for sleeplessness can feel endless. Before resorting to drastic measures, consider adding a sleep aid supplement to your nightly routine; it’s an inexpensive and often effective solution. If typical solutions like yoga, journaling or melatonin haven't worked, it might be time to try something different.
Enter gamma-aminobutyric acid, or GABA.
GABA, a naturally occurring amino acid in the body, promotes a calming effect. Often taken as a dietary supplement, it has shown promise as a sleep aid alternative to melatonin. Since it only affects the early sleep stages, it leaves you feeling more awake in the morning (some people say popular sleep supplements like melatonin make them groggy). Although research is limited, small studies have shown positive results, suggesting GABA may be worth trying if you’re struggling to fall asleep.
Here's what we know about GABA, tips on taking it and why it might be a viable sleep aid to consider.
For more help getting quality rest, try these seven natural sleep aids for insomnia and how to create the perfect environment for sleep.
What is GABA?
GABA is a neurotransmitter naturally found in the brain and some foods like tomatoes and soybeans. It's an inhibitory neurotransmitter that blocks chemical signals in the central nervous system and reduces brain activity. GABA can help promote calmness in the body and helps regulate nerve cell hyperactivity when feeling fearful, anxious or stressed.
It's sold without a prescription as a dietary supplement, but GABA's effects may also benefit those who struggle to fall asleep.
Taking GABA for sleep
Taken alone or with other natural sleep aids, GABA supplements help address anxiety, stress and an overactive brain, three main offenders that make it difficult to fall asleep. Its calming effect puts the mind in a relaxed state, so you're in the right headspace to drift off to sleep.
Low GABA levels have actually been linked to sleep deprivation, as one study found participants with insomnia had 30% lower levels of GABA in their systems. Another small-scale study by Frontiers in Neuroscience involving middle-aged adults found that taking 300 mg of GABA before bed for at least a week can reduce sleep latency (the amount of time it takes to fall asleep).
There's no concrete evidence showing GABA helps sleep efficiency (quality of sleep and slow wave sleep), but the study's results showed it may promote sleepiness as it affects early sleep stages. Another benefit is that it won't leave you feeling drowsy the following morning like other over-the-counter medications such as ZzzQuil or prescription sleep medications.
A rendering of the molecular structure of GABA.
Tips for taking GABA to aid sleep
1. GABA can be taken as a supplement or powder in your food.
2. Take GABA 30 to 60 minutes before bed for the best results (as shown by studies).
3. Follow the dosage instructions and track the amount and how often you take GABA.
4. Use a sleep journal to document your sleep quality so you can identify patterns and possible side effects while tracking GABA's effectiveness.
5. GABA is naturally found in fermented foods like kimchi, sourdough, sake and mulberry beer.
6. Always talk to your doctor before taking GABA or any new supplements.
Is it safe to take GABA every night?
According to the Sleep Foundation, there are no serious side effects when taking GABA in small doses from sleep or dietary supplements, although some consumers have reported feeling abdominal pain or headaches. High levels of GABA in the brain are linked to daytime drowsiness, and a small number of people report drowsiness after taking GABA.
People at a higher risk of having a negative reaction to GABA include:
- Pregnant people
- People under 18 years old
- Those who take prescriptions for high blood pressure
- Those who take anti-seizure medications
Other benefits of GABA: stress and anxiety relief
While research is still limited, more data supporting GABA as a stress and anxiety reliever continues to emerge. Relieving anxiety and stress before bed isn't to be taken lightly, as it can significantly impact sleep latency and overall sleep quality.
- One study from 2012 showed that after 30 minutes of taking GABA, it helped ease stress in participants.
- Low levels of GABA can result in anxiety and depression and are prevalent in individuals with mental health conditions.
- There's a high dose of GABA in the supplement Chlorella as the neurotransmitter has been shown to lower blood pressure.
As you should with any new supplement, consult your doctor before taking GABA, especially when taken in combination with other medications or prescriptions.