Sleep is essential to all aspects of our health. feeling and the function of the brain our immune system, heart health and more.Despite how important good sleep is, many Americans fight insomnia.I tried it night yogajournaling, melatonin, All other sleep therapies in this book, If you still feel tired at night, there are some supplements you can try.
Enter gamma-aminobutyric acid or GABA.
A type of amino acid that occurs naturally in the body and has a calming effect. Although GABA is often taken as a dietary supplement, there is evidence that it may be a good sleep aid in place of melatonin. It only affects the early stages of sleep, resulting in you waking up better in the morning (some say popular sleep supplements are) Melatonin makes you feel dizzy). Although research is limited, a small study has found positive results indicating that GABA is worth trying if you have trouble falling asleep.
Here’s what we know about GABA, tips for taking it, and why it might be a viable sleep aid to consider.
To get quality rest, try the following: 7 natural sleep aids for insomniahere’s how to do it Create the perfect environment for sleep.
What is GABA?
GABA is a neurotransmitter It is found naturally in the brain and in 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 promotes calm in the body and helps control nerve cell hyperactivity when we experience fear, anxiety, and stress.
Although sold over-the-counter as a dietary supplement, GABA’s effects may also help people who have trouble falling asleep.
Take GABA for sleep
GABA supplements, taken alone or with other natural sleep aids, can help with issues such as: Anxiety, stress, and brain overactivity, 3 main culprits that disrupt your sleep. Its calming effects put your mind in a relaxed state, giving you the perfect headspace to fall asleep.
It turns out that decreased GABA levels are actually associated with sleep deprivation. one study Participants with insomnia were found to have 30% lower GABA levels in their bodies.another small scale research A study by Frontiers in Neuroscience in 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).
Although there is no concrete evidence that GABA helps with sleep efficiency (sleep quality and slow-wave sleep), research results indicate that GABA may promote sleepiness due to its effects on early sleep. I did. Another advantage is that it leaves no emotions behind. sleepy the next morning Similar to other over-the-counter medications such as ZzzQuil and prescription sleeping pills.
Rendering of the molecular structure of GABA.
Tips for taking GABA to help sleep
1. GABA can be taken as a supplement or powder in your diet.
2. For best results, take GABA 30 to 60 minutes before bed (according to research).
3. Follow dosage instructions to track how much and how often you take GABA.
Four. Use a sleep diary to record your sleep quality so you can track GABA effectiveness while identifying patterns and possible side effects.
Five. GABA is found naturally fermented food Kimchi, sourdough, sake, mulberry beer, etc.
6. Always consult your doctor before taking GABA or any new supplements.
Is it safe to take GABA every night?
According to the Sleep Foundation, there are no serious side effects from taking small amounts of GABA during sleep or through dietary supplements, but some consumers have reported feeling stomach aches and headaches. High levels of GABA in the brain are associated with daytime sleepiness, and a small number of people complain of sleepiness after taking GABA.
People at high risk of having a negative reaction to GABA include:
- pregnant person
- People under 18 years old
- Those receiving prescriptions for high blood pressure
- Those taking antiepileptic drugs
Other benefits of GABA: Reduces stress and anxiety
Although research is still limited, there is more data supporting GABA. stress and anxiety Relief pitchers are appearing one after another. Reducing anxiety and stress before bed can have a significant impact and should not be taken lightly. Sleep latency and overall sleep quality.
As with any new supplement, consult your doctor before taking GABA, especially if you are taking it in combination with other medications or prescriptions.
