Some nights, winding down comes easily. Other nights, your mind is still busy when you get into bed. Sleep supplements often combine ingredients chosen for their roles in relaxation or sleep timing. Three you may see often are melatonin, GABA, and valerian. Here’s what makes them different and what research has explored.
Key Terms:
- Neurotransmitter: A chemical messenger that nerve cells use to send signals to other nerve cells or to muscles and glands
- Circadian Rhythm: The body’s roughly 24-hour internal cycle that helps time processes such as sleep and wakefulness
Key Takeaways:
- Melatonin helps support the body’s sleep–wake rhythm; GABA and valerian are commonly included in relaxation-focused formulas
- Swanson Sleep Essentials combines these ingredients with chamomile, hops, skullcap, passionflower, taurine, calcium, and magnesium
- Check the label for directions and safety warnings before use
Why are GABA, melatonin, and valerian popular in sleep supplements?
GABA supports calming signals in the nervous system
Gamma-aminobutyric acid (GABA) is a neurotransmitter; in the brain and spinal cord, it acts as a messenger that generally quiets activity in the nerve cells it signals to.1,2 This helps regulate nervous system activity and muscle movement. Researchers have studied oral GABA for its potential to support relaxation and sleep, with one preliminary study reporting shorter time to fall asleep and more non-REM sleep after 100 mg oral GABA.3
Melatonin supports the body’s sleep–wake rhythm
Melatonin is a hormone that helps regulate the body’s sleep–wake timing, a.k.a. your circadian rhythm. The body naturally produces melatonin in response to darkness, helping signal that it is time to wind down. Supplemental melatonin has been studied for sleep timing, including jet lag. Research suggests its usefulness may depend on the reason someone is having trouble sleeping.4,5 A Cochrane review found that 8 of 10 trials reported less jet lag when melatonin was taken near bedtime at the destination after flights crossing five or more time zones.6 NCCIH also summarizes evidence suggesting melatonin may help with jet lag.7
Valerian is a traditional botanical used in nighttime formulas
Valerian is an herb whose root has a long history of use in products for relaxation and sleep. Some compounds in valerian—especially valerenic acid—may influence GABA signaling, which is involved in calming activity in the nervous system.8,9,10 A 2023 meta-analysis of 21 randomized trials found improvements in some self-reported sleep measures, including sleep quality.11
A combination of ingredients for bedtime
Some nighttime supplements bring together ingredients with different roles in a single formula. Swanson Sleep Essentials combines melatonin and GABA with time-honored botanicals valerian, chamomile, hops, skullcap and passionflower, along with taurine which may impact nervous system activity. Each capsule also provides calcium and magnesium to support normal muscle and nerve function.12 Looking for more options? Shop our expertly curated collection of sleep supplements.
Conclusion
Melatonin, GABA, and valerian each bring a different perspective to nighttime wellness. Melatonin helps cue the body’s sleep–wake rhythm and has been studied for jet lag, while GABA and valerian are being explored for their potential roles in relaxation and sleep. Research on individual ingredients is still developing, so follow the product label and choose a routine that feels right for you.
Frequently asked questions
What does melatonin do in a sleep supplement?
Melatonin helps support the body’s sleep–wake rhythm. The body naturally produces it in response to darkness, and supplemental melatonin has been studied for sleep timing, including jet lag.
Why is GABA included in sleep supplements?
GABA is a neurotransmitter involved in regulating signals in the nervous system. Oral GABA is being studied for its potential to support relaxation and sleep, but more research is needed to clarify its effects.
What is valerian used for?
Valerian root is traditionally used in products designed to support relaxation and sleep. Modern research is ongoing, and findings have been mixed.
Can I combine sleep supplements with medication?
Ask a health care professional or pharmacist before combining supplements with medication or other products that may cause drowsiness. Follow all directions and warnings on the product label.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
About Lindsey Toth, MS, RD
Registered Dietitian, Swanson Health Products
Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.
Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to Swanson Health Products.
Sources
- Healthline Editorial Team. (n.d.). What does gamma-aminobutyric acid (GABA) do?
- WebMD Editorial Contributors. (n.d.). What is GABA?
- Yamatsu, A., Yamashita, Y., Pandharipande, T. et al. Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Sci Biotechnol. 25, 547–551 (2016).
- Medical News Today Editorial Team. (n.d.). What does melatonin do? Medical News Today.
- National Center for Complementary and Integrative Health. (n.d.). Melatonin: What you need to know.
- Herxheimer, A., & Petrie, K. J. (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews, (2), Article CD001520.
- National Center for Complementary and Integrative Health. (n.d.). Sleep disorders and complementary health approaches: Usefulness and safety.
- WebMD Editorial Contributors. (n.d.). Valerian.
- Healthline Editorial Team. (n.d.). How valerian root helps you relax and sleep better.
- Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: A systematic review and meta-analysis. The American Journal of Medicine, 119(12), 1005–1012.
- Zhang, X., Lu, Y., Lv, F., Hu, Y., Yao, Z., Wu, Y., Lian, F., Yang, J., & Xu, X. (2023). Valerian for insomnia on subjective and objective sleep parameters: A meta-analysis of randomized controlled trials. Current Sleep Medicine Reports, 9(3), 211–224.
- Healthline Editorial Team. (n.d.). 10 natural sleep aids for better sleep.
