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Getting good rest is a crucial factor in maintaining your mental and physical health, but the struggle to stay asleep is real for the 70 million Americans who live with chronic sleep problems. If you’ve tried every sleep aid in the book, from bedtime yoga to melatonin, and you can’t seem to pass out at night, this supplement might do the trick.
Enter gamma-aminobutyric acid.
It is an amino acid that occurs naturally in the body and has a calming effect. GABA is often taken as a dietary supplement, but it has a track record that shows it can be a good sleep aid alternative to melatonin. It only affects the early stages of sleep and makes you feel more awake in the morning, while some people love popular sleep supplements such as: Melatonin makes you groggy. Although there is limited research, the small studies that have been conducted provide positive results showing that GABA might be worth trying if you are unable to fall asleep.
Here’s what we know about GABA, tips on how to take it, and why it might be a viable sleep aid if you’re having trouble falling asleep.
Try these for more help to have a good rest Seven natural sleep aids for insomnia and how Create the perfect environment for sleep.
What is GABA?
GABA is a neurotransmitter that occurs naturally in the brain and even in some foods like tomatoes and soybeans. It is 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 one is feeling anxious, anxious, or stressed.
It’s sold without a prescription as a dietary supplement, but GABA’s effects may also benefit those who have trouble falling asleep.
The science behind GABA for sleep
Taken alone or with other natural sleep aids, GABA supplements help fight anxiety, stress, and an overactive brain, three main culprits that make it harder to fall asleep. Its calming effects put the mind in a relaxed state, giving you the right headspace to drift off to sleep.
Low GABA levels have actually been linked to sleep deprivation, as one study found that participants with insomnia had 30% lower levels of GABA in their systems. Another small study by Frontiers in Neuroscience in middle-aged adults found that taking 300 mg of GABA before bed for at least a week can reduce sleep latency (the time it takes to fall asleep).
There is no solid research showing that GABA supports sleep efficiency (sleep quality and slower sleep), but the results of the study showed that it may promote sleepiness as it affects the early stages of sleep. Another benefit is that you won’t feel drowsy the next morning like other over-the-counter medications like ZzzQuil or prescription sleep aids.
6 tips for taking GABA for sleep
1. GABA can be taken as a supplement or powder in your food.
2. For best results (as shown in studies), take GABA 30 to 60 minutes before bed.
3. Follow the dosing 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, possible side effects, and the effectiveness of GABA.
5. GABA occurs naturally in fermented foods like kimchi, sourdough, sake, and mulberry beer.
6. Always talk to your doctor before taking GABA or any new supplement.
Other benefits of GABA
While research is still limited, more data supports GABA than one stress and anxiety Reliever keeps showing up. However, relieving bedtime anxiety and stress should not be taken lightly as it can significantly impact sleep latency and overall sleep quality.
Side effects of taking GABA
According to the Sleep Foundation, there are no serious side effects from taking GABA in small doses from sleep or supplements. However, some consumers have reported experiencing stomach pains or headaches. High levels of GABA in the brain are associated with daytime sleepiness, and a small number of people report drowsiness after taking GABA.
As with any new dietary supplement, you should consult your doctor before taking GABA. Especially when taken in combination with other medications or prescriptions.
People at higher risk of reacting adversely to GABA include:
- Pregnant woman
- Persons under the age of 18
- People taking medication for high blood pressure
- People taking anti-seizure medications
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.
