13-06-2025
Struggling to Sleep at Night? This Natural Sleep Aid Might Be the Best Way to Finally Get Some Rest
If you have difficulty falling asleep or staying asleep throughout the night, you aren't alone. Many adults in the US struggle with insomnia symptoms. While this is a common problem, it isn't one that you should overlook. If you don't get enough sleep, it can have serious health effects. Not only can it impact your mood, but it also has the potential to damage brain function and even weaken your immune system.
A recent CNET survey found that over half of adults in the US (56%) are actively seeking solutions to cope with sleep-related challenges. Furthermore, 21% of these individuals have turned to sleep supplements like magnesium, melatonin and valerian root for help.
Of course, there are a lot of different ways to enhance your sleep. Regardless of whether you've tried taking melatonin or bought a new mattress, it can take plenty of trial and error to find what works for you to improve your overall sleep quality. That said, natural sleep aids, like GABA (gamma-aminobutyric) supplements, may help by letting you fall asleep faster and remain asleep.
GABA, or gamma-aminobutyric acid, is a naturally occurring amino acid that promotes a calming and relaxing effect. It's often used as a dietary supplement, and it may serve as an alternative sleep aid to melatonin. However, unlike melatonin, which can cause morning grogginess and sometimes nausea, GABA affects only the early stages of sleep, meaning that you'll actually have a more refreshed wake-up. Although research is limited, some small studies suggest that it may be beneficial for individuals struggling to fall asleep.
If you need more advice on how to improve your sleep quality, then try these seven natural sleep aids for insomnia and how to create the perfect environment for sleep. For now, read on to find out more about GABA, tips on taking it and why it might be a viable sleep aid to consider.
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.
Artystarty/Getty Images
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.
FAQ
Can I take GABA instead of melatonin?
Both GABA and melatonin have shown the ability to help you rest better. However, some users have reported the latter leaves them feeling groggy in the morning. Now, GABA isn't without its own reported side effects, but it can be a suitable alternative if you're looking for melatonin alternatives.
