Waking up tired? Try this natural sleep supplement

Sleep is essential for all aspects of our well-being, from our mood and brain functions our immune system, heart health and more. Despite the importance of a good night’s sleep, many Americans struggle with insomnia. If you have tried night yogadiary, melatonin and every other sleep remedy in the book, and you still can’t seem to get lost in the night, there’s a supplement you might consider trying.

Enter gamma-aminobutyric acid or GABA.

It is an amino acid, found naturally in the body, that promotes a calming effect. GABA is often taken as a dietary supplement, but it has a track record of showing that it can be a good sleep-aiding alternative to melatonin. It affects only the early stages of sleep and as a result leaves you feeling more awake in the morning (some people say that popular sleep supplements like melatonin makes them drowsy). Although there is limited research, small studies have produced positive results showing that GABA may be worthwhile if you are struggling to fall asleep.

Here’s what we know about GABA, tips for 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 insomniaand here’s how to do it create the perfect sleeping environment.

What is GABA?

GABA is a neurotransmitter found naturally in the brain and in some foods such as tomatoes and soy. 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 the overactivity of nerve cells when you feel afraid, anxious or stressed.

It is sold over the counter as a dietary supplement, but the effects of GABA can also benefit those who struggle to fall asleep.

Taking GABA for sleep

Taken alone or with other natural sleep aids, GABA supplements help treat anxiety, stress, and an overactive brain—three main culprits that make it hard to fall asleep. Its calming effect puts your mind in a relaxed state, so you’re in the right headspace to fall asleep.

Low levels of GABA 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-scale Frontiers in Neuroscience study 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 is no concrete evidence that GABA helps with sleep efficiency (sleep quality and slow wave sleep), but study results showed that it can promote sleepiness by affecting the early stages of sleep Another plus is that it won’t make you drowsy the next morning like other over-the-counter medications like ZzzQuil or prescription sleep medications.

Tips for taking GABA to help sleep

1. GABA can be taken as a supplement or as a powder in food.

2. Take GABA 30-60 minutes before bed for best results (as studies show).

3. Follow the dosing instructions and keep track of how much and how often you take GABA.

4. Use a sleep diary to document your sleep quality so you can identify patterns and potential side effects as you monitor GABA’s effectiveness.

5. GABA is naturally found in fermented foods such as kimchi, sourdough, sake and mulberry beer.

6. Always talk to your doctor before taking GABA or any new supplement.

Is it safe to take GABA every night?

According to the Sleep Foundation, there are no serious side effects when GABA is taken in small doses from sleep or dietary supplements, although some consumers have reported experiencing abdominal pain or headaches. High levels of GABA in the brain are linked to daytime sleepiness, and a small number of people report sleepiness after taking GABA.

People most at risk of having a negative reaction to GABA include:

• Pregnant people
• People under 18 years of age
• Those taking prescriptions for high blood pressure
• Those taking anticonvulsant medications

Other benefits of GABA: Stress and anxiety relief

Although research is still limited, there is more data supporting GABA as a stress and anxiety the lifeguard continues to emerge. Relieving anxiety and stress before bed should not be taken lightly, as it can significantly affect sleep latency and overall sleep quality.

As you should with any new supplement, consult your doctor before taking GABA, especially when taken in combination with other medications or prescriptions.