{"id":26889,"date":"2023-02-03T22:00:00","date_gmt":"2023-02-03T22:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=26889"},"modified":"2024-03-27T14:09:38","modified_gmt":"2024-03-27T14:09:38","slug":"gaba-for-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/gaba-for-sleep\/","title":{"rendered":"Can GABA Help You Sleep Better?"},"content":{"rendered":"\n

Getting good sleep is a struggle many of us experience night after night. It\u2019s no wonder then that natural sleep aids<\/a> like melatonin<\/a> and CBD<\/a> have risen in popularity over the last few years. <\/p>\n\n\n\n

One of the buzziest sleep aids of the moment happens to be GABA. But what exactly is GABA\u2014and can it really help promote better sleep?<\/p>\n\n\n\n

Here\u2019s what you need to know about GABA, its potential benefits, and how to use it safely for a good snooze.<\/a><\/p>\n\n\n\n

What is GABA?<\/h2>\n\n\n\n

Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter in your body that controls nerve cell hyperactivity. [1]<\/sup> It slows down the brain by blocking specific signals and balancing out excitatory neurotransmitters, such as serotonin and dopamine, in your nervous system. As a result, it produces a calming effect, helping reduce feelings of\u00a0anxiety<\/a>, stress, and fear so that you can better transition to sleep.\u00a0[1]<\/sup><\/p>\n\n\n\n

While your body naturally contains GABA, you can also increase its levels by eating magnesium-rich foods. Magnesium<\/a> binds to GABA receptors and increases their activity, thus relaxing the body. Examples of magnesium-rich foods include edamame, tempeh, brown rice, pumpkin seeds, and chia seeds. [2]<\/sup> GABA can also be found in green and oolong teas. [1, 3]<\/sup><\/p>\n\n\n\n

Like magnesium, exercising (especially cardio) can increase GABA levels. [4]<\/sup><\/sub>\u00a0Meditation<\/a>\u00a0and\u00a0yoga<\/a>\u00a0may also help boost GABA levels. In fact, one study showed brain GABA levels increased by 27% for yoga practitioners after one 60-minute yoga session.\u00a0[5]<\/sup><\/p>\n\n\n\n

GABA is also available as a dietary supplement\u2014however, the effects of this type of GABA and whether or not it promotes better sleep are unclear. [1, 6]<\/sup><\/p>\n\n\n\n

Some studies state this type of GABA can\u2019t get to your brain as the membrane only allows specific molecules to go through it. [6]<\/sup> However, there are a few studies that have confirmed the positive effects of GABA supplements that promote relaxation and better sleep. [1]<\/sup><\/p>\n\n\n\n

It\u2019s still important to note, though, that naturally produced GABA is more effective than supplemental GABA.<\/a><\/p>\n\n\n\n

What are the benefits of GABA for sleep?<\/h2>\n\n\n\n

GABA has a few potential benefits for better quality sleep. Keep reading to learn about them!<\/p>\n\n\n\n

Can help calm stress<\/h3>\n\n\n\n

Stress, overthinking, anxiety, and burnout<\/a> can all contribute to a night of bad sleep. This occurs because your mind is overstimulated, despite your body being in a restful state. By increasing your GABA levels, you\u2019ll inhibit brain activity, which will allow both your brain and body to unwind and better prepare you for a good night\u2019s sleep. [1]<\/sup><\/p>\n\n\n\n

In a study<\/a> conducted in 2006 to evaluate the effect of GABA on brain waves, 13 individuals were set to intake only water, GABA (100 mg), or L-theanine. Electroencephalograms (tests that measure electrical activity in the brain) were obtained after 60 minutes of administration. [7]<\/sup><\/p>\n\n\n\n

Results showed that the supplemental GABA significantly increased alpha waves (which occur when people feel relaxed) and decreased beta waves (which occur when people feel alert and attentive), compared to water or L-theanine. The increased levels of alpha waves mean GABA can potentially bring you to a \u201cmeditative\u201d or resting state and make you immune to potential stress. [7]<\/sup><\/p>\n\n\n\n

Can decrease the time it takes to fall asleep<\/h3>\n\n\n\n

Sometimes, it can take several minutes or even an hour before you actually fall asleep\u2014especially if you don\u2019t already feel tired. While GABA won\u2019t make you feel sleepy like melatonin, it can relax you, which can shorten the time it takes for you to fall asleep.<\/p>\n\n\n\n

In a clinical trial conducted in 2015, GABA (100 mg) produced by natural fermentation was administered to humans to see if it could improve their sleep. Results showed that GABA shortened sleep latency by about five minutes, helping people get to sleep faster. [8]<\/sup><\/p>\n\n\n\n

Can increase the time spent in deep sleep<\/h3>\n\n\n\n

Although all stages of sleep<\/a> are crucial for your overall health, deep sleep<\/a> provides specific mental and physical benefits that other stages don\u2019t. Deep sleep releases the growth hormone and supports bone, muscle, tissue, and immune system repair. [9]<\/sup> It also improves memory and focus. Therefore, it\u2019s important you get as much deep sleep as possible\u2014and GABA might be the way to do that. <\/p>\n\n\n\n

According to a 2016 study, GABA increased the total time spent in non-rapid eye movement sleep (which includes the deepest stages of sleep) in people who received it, compared to individuals who received a placebo. The study also found that the GABA supplement shortened sleep latency (the time it takes a person to fall asleep after they get into bed). [10]<\/sup><\/p>\n\n\n\n

A different study showed that patients with insomnia who received treatment with GABA extracted from fermented rice germ had improved sleep quality and sleep efficiency after four weeks. [11]<\/sup><\/a><\/p>\n\n\n\n

What\u2019s the right GABA dosage for sleep?<\/h2>\n\n\n\n

The effects of GABA supplementation will vary from person to person and will also depend on the type of supplement you choose to use. A few precautions you should take before using GABA include:<\/p>\n\n\n\n