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GABA for better sleep

Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Kari Asadorian - Bachelor of Science in Nursing

Medical Reviewer:

Kari Asadorian - Bachelor of Science in Nursing
Jamie Hope - Founder of Methyl-Life

Edited By:

Jamie Hope - Founder of Methyl-Life

Updated On:

January 26, 2025

Table of Contents

    What does GABA do for sleep?

    Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter that slows down brain activity, helping you to feel less stimulated and more relaxed. This is referred to as the GABAergic system, and it’s the main inhibitory neurotransmitter system in the body. The GABAergic system comprises the GABA neurotransmitter, GABA receptors, and GABA synthesis and degradation. 1

    The GABAergic system works through specific receptors (called GABAA and GABAB), which are activated when GABA is released in the brain. When activated, GABA balances out excitatory neurotransmitters like glutamate, noradrenaline, acetylcholine, and dopamine, which can increase arousal during sleep.

    If the GABAergic system isn’t working properly, these excitatory neurotransmitters will continue to stimulate the brain, which can lead to insomnia and other common sleep disorders. 

    Research has shown that GABA supplements can significantly shorten the time it takes to fall asleep. It also increases total non-rapid eye movement (non-REM) sleep time, indicating that it helps with deep sleep. 2

    One study showed that taking 300 mg GABA one hour before sleeping for four weeks reduced the time it took to fall asleep (sleep latency). 3 In a similar study, taking GABA 30 minutes before sleep for one week reduced sleep latency and increased total Non-REM sleep time, the deepest sleep phase. 4

    Dosage and best time to take GABA for sleep

    GABA supplements are available for managing anxiety and improving sleep quality. 


    One study found that a GABA supplement was rapidly absorbed into the bloodstream, reaching peak concentration within 30 minutes before gradually declining. This indicates that GABA supplements may be most effective when taken an hour or so before going to bed. 5


    Other research shows that GABA doses of up to 18g/per day are safe for short-term use (around four days). For longer periods, taking 120 mg per day for 12 weeks was found to have no serious effects, although some people experienced a small, temporary drop in blood pressure. 6


    Some prescription medications such as sedatives and sleep aids work by activating GABA receptors. It’s important to discuss doses of prescription medications with your health professional.

    Side effects of GABA for sleep

    Most studies to date have reported that GABA supplements are not associated with any serious adverse effects, although some have shown it may cause a slight temporary drop in blood pressure. However, this returns to normal after supplementation is ceased. 7



    A systematic review found no case reports or adverse events caused by taking GABA at dosages of up to 18 g/d for four days, or in longer studies with dosages of 120 mg/d for 12 weeks.

    Benzodiazepines and GABA

    Benzodiazepines, a type of sedative that acts on GABA receptors, are associated with many adverse effects, including drowsiness, weakness, impaired coordination, disorientation, and confusion. These drugs can stay in the system for more than eight hours. 8 It’s important to discuss the effects of these drugs with your healthcare professional.

    GABA in combination with other supplements

    GABA is often combined with L-theanine to improve sleep. L-theanine is an amino acid found in green tea that can help to relieve anxiety and support relaxation. One study showed that a combination of GABA and L-theanine reduced the time it took to fall asleep by 20.7% (when taken at dosages of 100mg/kg) and 14.9% (at dosages of (20 mg/kg) and increased sleep duration by 87.3% and 26.8% compared to using GABA or L-theanine alone. This combination also significantly boosted both REM sleep (99.6%) and non-REM sleep (20.6%) compared to controls, and significantly improved sleep quality. The researchers concluded that taking a GABA/L-theanine combination is more effective for improving sleep than GABA or L-theanine alone, likely due to its effect on GABA receptors and glutamate, which influence sleep. 9

    Can GABA cause insomnia?

    Insomnia is most often linked to low levels of GABA, as GABA is the neurotransmitter that dampens down brain activity and helps you to feel calmer. 10

    People with insomnia are found to have reduced GABA levels in various brain regions, which has led researchers to believe that poor GABAergic transmission in the brain may play a part in keeping people awake. 11

    GABA for better sleep

    Key Takeaways

    • Icon GABA helps to reduce anxiety and brain activity, which can help you to relax and fall asleep faster.
    • Icon GABA supplements can be taken within an hour of going to bed and can start working in as little as 30 minutes.
    • Icon GABA may be even more effective when combined with other natural sleep aids like L-theanine and magnesium.

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    Frequently Asked Questions about GABA for sleep

    Does GABA really work for sleep?

    Although research is limited, several studies have shown that GABA has both stress-reducing and sleep enhancing effects. Taking GABA supplements or eating GABA-enriched foods can help to reduce anxiety and allow you to fall asleep faster. A four-week study showed that taking GABA one hour before sleeping reduced the time it took participants to fall asleep. 12 In a similar study, taking GABA 30 minutes before sleep for one week both reduced sleep latency and increased total non-REM sleep time, which is the deepest phase of sleep. 13

    Is GABA better for sleep than melatonin?

    Melatonin is a hormone that the body releases at nighttime to help you fall asleep. There is good scientific evidence that melatonin can help regulate the circadian rhythm and improve sleep. 14
    As GABA supplementation is relatively new, there is less research on its benefits for sleep than melatonin. However, unlike GABA, melatonin is only released in response to darkness and decreases when there is light. Melatonin also takes around 1-2 hours to work, while some research has found that GABA can be effective within just 30 minutes. 15
    There is good evidence that both melatonin and GABAergic systems can be modulated to improve sleep quality. 16,17

    How much GABA should I take daily for sleep?

    Everyone is different, so the amount of GABA that works for someone else might not work for you. Talk to your healthcare professional about whether GABA is suitable for you, and the appropriate dosage or source.
    If taking a GABA supplement, be sure to read the label and dosing instructions carefully.

    Studies have shown that taking 100-300 milligrams of GABA around 30 minutes to an hour before bedtime is generally safe.18 Dosages of 120 mg/d for 12 weeks also appear to have no adverse effects.19

    Can too much GABA make you sleepy?

    Excess GABA may make you sleepy and drowsy.
    Drugs that increase the amount of GABA in the brain - such as anticonvulsants, sedatives, and anxiolytics - can have serious effects if taken in excess. Overdosing on these drugs can lead to central nervous system depression, which can slow breathing rate. 20

    What is better for sleep, GABA or L-theanine?

    Both GABA and L-theanine can help to reduce anxiety. Some studies show that L-theanine can increase GABA levels and cause relaxation within about 30-40 minutes after ingestion. 21

    However, a recent study found that taking 500 mg GABA reduced anxiety more effectively than 200 mg L-theanine. The same study also found that GABA produced significant sedating effects, while L-theanine did not. This could mean that GABA is more effective for sleep in some people. 22

    Does GABA or magnesium help you sleep?

    Both GABA and magnesium support better sleep, but magnesium has been studied more extensively. It promotes relaxation and restful sleep through multiple mechanisms, including by regulating GABA and glutamate. Magnesium binds to GABA receptors and activates GABA to reduce excitability of the nervous system, which helps you to relax.23 Magnesium also improves muscle relaxation by balancing calcium. It also decreases concentration of cortisol, a stress hormone, which then calms the central nervous system and leads to better sleep. 24

    GABA has also been shown to help you sleep, although research is much more limited. The advantage of GABA is that it has been shown to work within an hour after taking it, while it can take some time for magnesium to “build up” in your system (if your levels are insufficient) before it produces noticeable benefits.

    References

    1. Peeraporn Varinthra, Shameemun Naseer Mohamed Nizarul Anwar, Shu-Ching Shih, Ingrid Y Liu; "The role of the GABAergic system on insomnia"; Tzu Chi Medical Journal; 2024 Mar

      https://pmc.ncbi.nlm.nih.gov/articles/PMC11025592/

    2. Atsushi Yamatsu, Yusuke Yamashita, Tukaram Pandharipande, Isafumi Maru, Mujo Kim; "Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans"; Food Science And Biotechnology; 2016 Apr

      https://pmc.ncbi.nlm.nih.gov/articles/PMC6049207/

    3. Jung Ick Byun, Yu Yong Shin, Sung Eun Chung, Won Chul Shin; "Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial"; Journal Of Clinical Neurology (Seoul, Korea); 2018 Jul

      https://pubmed.ncbi.nlm.nih.gov/29856155/

    4. Atsushi Yamatsu, Yusuke Yamashita, Tukaram Pandharipande, Isafumi Maru, Mujo Kim; "Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans"; Food Science And Biotechnology; 2016 Apr

      https://pubmed.ncbi.nlm.nih.gov/30263304/

    5. Atsushi Yamatsu, Yusuke Yamashita, Tukaram Pandharipande, Isafumi Maru, Mujo Kim; "Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans"; Food Science And Biotechnology; 2016 Apr

      https://pmc.ncbi.nlm.nih.gov/articles/PMC6049207/

    6. Hellen A Oketch-Rabah, Emily F Madden, Amy L Roe, Joseph M Betz; "United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)"; Nutrients.; 2021 Aug

      https://pmc.ncbi.nlm.nih.gov/articles/PMC8399837/

    7. Hellen A Oketch-Rabah, Emily F Madden, Amy L Roe, Joseph M Betz; "United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)"; Nutrients.; 2021 Aug

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399837

    8. Peeraporn Varinthra, Shameemun Naseer Mohamed Nizarul Anwar, Shu-Ching Shih, Ingrid Y Liu; "The role of the GABAergic system on insomnia"; Tzu Chi Medical Journal; 2024 Mar

      https://pmc.ncbi.nlm.nih.gov/articles/PMC11025592/

    9. Suhyeon Kim, Kyungae Jo, Ki-Bae Hong, Sung Hee Han, Hyung Joo Suh; "GABA and l-theanine mixture decreases sleep latency and improves NREM sleep"; Pharmaceutical Biology; 2019 Feb

      https://pmc.ncbi.nlm.nih.gov/articles/PMC6366437/

    10. Shinwon Park, Ilhyang Kang, Richard AE Edden, Eun Namgung, Jinsol Kim, Jungyoon Kim; "Shorter sleep duration is associated with lower GABA levels in the anterior cingulate cortex"; Sleep Medicine, 2020 Feb

      https://pmc.ncbi.nlm.nih.gov/articles/PMC7302996/

    11. John W Winkelman, Orfeu M Buxton, J Eric Jensen, Kathleen L Benson, Shawn P O'Connor, Wei Wang, Perry F Renshaw; "Reduced brain GABA in primary insomnia: preliminary data from 4T proton magnetic resonance spectroscopy (1H-MRS)"; Sleep; 2008 Nov

      https://pubmed.ncbi.nlm.nih.gov/19014069/

    12. Jung Ick Byun, Yu Yong Shin, Sung Eun Chung, Won Chul Shin; "Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial"; Journal Of Clinical Neurology (Seoul, Korea); 2018 Jul

      https://pubmed.ncbi.nlm.nih.gov/29856155/

    13. Atsushi Yamatsu, Yusuke Yamashita, Tukaram Pandharipande, Isafumi Maru, Mujo Kim; "Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans"; Food Science And Biotechnology; 2016 Apr

      https://pubmed.ncbi.nlm.nih.gov/30263304/

    14. Atsushi Yamatsu, Yusuke Yamashita, Tukaram Pandharipande, Isafumi Maru, Mujo Kim; "Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans"; Food Science And Biotechnology; 2016 Apr

      https://pmc.ncbi.nlm.nih.gov/articles/PMC6057895

    15. Atsushi Yamatsu, Yusuke Yamashita, Tukaram Pandharipande, Isafumi Maru, Mujo Kim; "Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans"; Food Science And Biotechnology; 2016 Apr

      https://pubmed.ncbi.nlm.nih.gov/30263304/

    16. Eduardo Ferracioli-Oda, Ahmad Qawasmi, Michael H Bloch; "Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders"; PLoS One; 2013 May

      https://pmc.ncbi.nlm.nih.gov/articles/PMC3656905

    17. Peeraporn Varinthra, Shameemun Naseer Mohamed Nizarul Anwar, Shu-Ching Shih, Ingrid Y Liu; "The role of the GABAergic system on insomnia", Tzu Chi Medical Journal; 2024 Mar

      https://pmc.ncbi.nlm.nih.gov/articles/PMC11025592/

    18. Jung Ick Byun, Yu Yong Shin, Sung Eun Chung, Won Chul Shin; "Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial"; Journal of clinical neurology (Seoul, Korea); 2018 Jul

      https://pubmed.ncbi.nlm.nih.gov/29856155/

    19. Hellen A Oketch-Rabah, Emily F Madden, Amy L Roe, Joseph M Betz; "United States Pharmacopeia (USP) Safety Review of Gamma-Aminobutyric Acid (GABA)"; Nutrients; 2021 Aug

      https://pmc.ncbi.nlm.nih.gov/articles/PMC8399837/

    20. Mary J. Allen, Sarah Sabir, Sandeep Sharma; "GABA Receptor";, StatPearls [Internet]; 2023 Feb

      https://www.ncbi.nlm.nih.gov/books/NBK526124/

    21. David J. White, Suzanne De Klerk, William Woods, Shakuntla Gondalia,Chris Noonan, Andrew B. Scholey; "Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial"; Nutrients; 2016

      https://www.mdpi.com/2072-6643/8/1/53?from=blog_uprav_article

    22. Shrinidhi S. Deshpande, Madhuri Kurdi, Amrita Baiju, A. S. Athira, Athira G. Sarasamma, Arunima K. Gangadharan; "Comparison of the effects of two amino acids, Gamma-aminobutyric acid (GABA) and L-theanine, on sedation, anxiety, and cognition in preoperative surgical patients – A randomized controlled study"; Journal of Anaesthesiology Clinical Pharmacology; 2024 May

      https://journals.lww.com/joacp/fulltext/9900/comparison_of_the_effects_of_two_amino_acids,.114.aspx

    23. Masahito Watanabe, Kentaro Maemura, Kiyoto Kanbara, Takumi Tamayama, Hana Hayasaki; "GABA and GABA receptors in the central nervous system and other organs"; International Review Of Cytology; 2002

      https://pubmed.ncbi.nlm.nih.gov/11837891/

    24. Yijia Zhang, Cheng Chen, Liping Lu, Kristen L Knutson, Mercedes R Carnethon, Alyce D Fly, Juhua Luo, David M Haas, James M Shikany, Ka Kahe; "Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study"; Sleep Research Society; 2021 Nov

      ttps://pmc.ncbi.nlm.nih.gov/articles/PMC8996025/

    Katie Stone - Naturopath

    About the Author

    Katie is a qualified Naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!

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