As it turns out, women have pretty different sleep needs than men. Not only are women more sleep deprived than men usually are, women also sleep differently than men do. In Sleepopolis’s report on women’s sleep deprivation, Dr. Shelby Harris notes that “women, while they sometimes have more sleep problems, when they do sleep, they actually are better sleepers than men.”
Women’s sleep deprivation is based on a couple of factors, like the different hormones that women produce, women having a shorter circadian rhythm, and the hormonal fluctuations (like pregnancy or menopause) that women go through during their lives. (1)
It follows that since women and men have different sleep struggles, then different supplements will have different effects on sleep for men and women alike. Recent studies have suggested that GABA supplementation can improve sleep for women and decrease signs of depression. (2)
You might be wondering what GABA even is, how you can supplement it in your daily life, and just how it affects the amount of sleep you get each night. So, we’ve rounded up everything you need to know about GABA supplementation and sleep.
What Is GABA?
GABA, or gamma-aminobutyric acid, is an inhibitory neurotransmitter, which means that it reduces a nerve cell’s ability to send chemical messages to other nerve cells. It is known for having a calming effect, since it prohibits the nerve cell’s ability to send messages associated with anxiety and fear responses. (3)
How Does GABA Help Sleep?
Since GABA’s primary job is to block chemical messages, then it makes sense that it is associated with feelings of calmness or even falling asleep. (3)
Dr. Shalini Paruthi, spokesperson for the American Academy of Sleep Medicine, and Adjunct Professor, Saint Louis University School of Medicine, told Sleepopolis that “GABA helps people fall asleep through two main pathways. GABA can increase the flow of chloride ions into neurons (brain cells) which slows them down. It can also reduce cyclic adenosine monophosphate (cAMP) levels and change enzymes kinase and phosphatase activities, which promotes opening of certain potassium channels or inhibition of voltage gated calcium channels; this causes changes in brain waves as well.” (4)
Dr. Paruthi also notes that “medications that work on GABA receptors in the brain are commonly used for anesthesia, prevention of seizures, and treatment of anxiety and insomnia.” (4)
Should I Take GABA Supplements?
As it turns out, the GABA supplements you might take probably won’t even get the GABA you need to your brain. Dr. Paruthi says, “In terms of GABA specifically, there was a systematic review published in 2020 that analyzed 14 studies on GABA on stress and sleep (Hepsomali). The researchers note that currently there is no data showing that GABA can permeate the blood-brain-barrier.” Essentially this means that even if you take GABA supplements, the GABA they provide won’t ever make it to your brain, where it would work to slow down your neurons and help you fall asleep. (4)
What Should I Try Besides GABA Supplementation If I Have Trouble Sleeping?
According to Dr. Paruthi, it’s not worth investing in GABA supplementation if you are struggling to fall asleep and stay asleep. Instead, she recommends seeking out “cognitive behavioral therapy for insomnia (CBT-I),” which Dr. Paruthi notes is the “treatment with the most evidence for working and working long term.” (4)
Additionally Dr. Paruthi recommends seeking out FDA-approved medications or cranial electrotherapy stimulation machines if you continue to have trouble falling or staying asleep.
Before you take any path regarding treatment for insomnia, you’ll want to talk to your medical provider to choose the best treatment for you and your body.
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Sources
- Zhang, Clark, Tait Christopher, Minacapelli, Carlos D., et all. The role of race, sex, and age in circadian disruption and metabolic disorders. Gastro Hep Advances. 2022. DOI: https://doi.org/10.1016/j.gastha.2022.02.015
- Knudsen, Molly. “GABA helps women sleep & decreases signs of depression”. mbgHealth. August 7, 2024. https://www.mindbodygreen.com/articles/this-improves-womens-sleep-and-mental-health
- Gamma-Aminobutyric Acid (GABA). Cleveland Clinic. April 25, 2022. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba
- Paruthi, Shalini. Personal Interview. August 15, 2024.
