Does Melatonin Make You Dizzy in the Morning? Try This Natural Sleep Supplement Instead

Sleep is essential for all aspects of our well-being, from our mood and brain functions to our immune systemheart health and more. Despite the importance of a good night’s sleep, many Americans struggling with insomnia. If you have tried it night yogajournaling, melatonin and every other sleeping pill in the book, and you still can’t fall asleep at night, there is a supplement you could try.

Meet gamma-aminobutyric acid or GABA.

It is an amino acid, naturally occurring in the body, that 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 as an alternative to melatonin. It only affects the early stages of sleep and makes you feel more awake in the morning (some people say that popular sleep supplements such as melatonin makes them drowsyAlthough research is limited, small studies have produced positive results indicating that GABA may be worth trying if you have trouble falling asleep.

Here’s what we know about GABA, tips for taking it, and why it can be a good sleep aid.

For more help getting quality rest, try these seven natural sleep aids for insomniaand here’s how you do that create the perfect environment for sleeping.

What is GABA?

GABA is a neurotransmitter naturally occurring in the brain and some foods such as 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 hyperactivity of nerve cells when you feel anxious, tense or stressed.

It is sold over the counter as a dietary supplement, but the effects of GABA may also benefit people who have trouble falling asleep.

Taking GABA to Sleep

GABA supplements, alone or in combination with other natural sleep aids, can help address anxiety, stress and an overactive brainthree main culprits that make it difficult to fall asleep. The calming effect brings the mind to a relaxed state, so that you are in the right frame of mind to fall asleep.

Low GABA levels are actually linked to sleep deprivation because one study found that participants with insomnia had 30% lower levels of GABA in their systems. Another small scale study A Frontiers in Neuroscience study of 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 concrete evidence that GABA helps with sleep efficiency (sleep quality and slow wave sleep), but the results of the study showed that it can promote sleepiness because it affects the early sleep stages. Another benefit is that it doesn’t make you feel like you’re sleepy the next morning like other over-the-counter medications such as ZzzQuil or prescription sleep medications.

Tips for Taking GABA to Promote Sleep

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

2. For best results (research shows), take GABA 30 to 60 minutes before bed.

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

4. Use a sleep diary to record the quality of your sleep. This will help you identify patterns and potential side effects while also tracking the effectiveness of GABA.

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

6Always consult 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 from taking GABA in small doses from sleep or dietary supplements, although some consumers have reported feeling stomach aches or headaches. High levels of GABA in the brain have been linked to daytime sleepiness, and a small number of people report sleepiness after taking GABA.

People at higher risk for an adverse reaction to GABA include:

• Pregnant people
• People under 18 years of age
• Those who take medications for high blood pressure
• Those taking anti-epileptic drugs

Other Benefits of GABA: Stress and Anxiety Relief

Although research is still limited, more data supports GABA as a stress and anxiety relief continues to emerge. Relieving anxiety and stress before bed should not be taken lightly, as it can have a significant impact sleep latency and general sleep quality.

As with any new supplement, you should consult your doctor before taking GABA, especially when taking it in conjunction with other medications or prescription drugs.