This story is part of 12 days of tipshelping you make the most of your technology, home and health during the holiday season.
Are you getting enough sleep? Experts recommend 7 to 9 hours of sleep each night. Quality rest helps us promote a healthier body and mind, as it can affect mood, knowledge retention, the immune system, muscle tissue repair, and the list goes on. Nevertheless, data sample Insomnia affects nearly one-third to one-half of the adult population in the United States. When you have tried all the sleep remedies in the book, from night yoga to melatonin, and can’t seem to knock it out at night, this supplement might do the trick.
Enter gamma-aminobutyric acid.
It is an amino acid found naturally in the body and promotes a calming effect. GABA is often taken as a dietary supplement, but it has a history that shows it can be a good sleep aid alternative to melatonin. It only affects the early stages of sleep and makes you feel more awake in the morning as a result, and some people say that popular sleep supplements like melatonin makes them groggy. Although the research is limited, the small studies that have been done have shown positive results that show GABA is worth a try if you can’t get to sleep.
Here’s what we know about GABA, tips on how to take it, and why it might be a viable sleep aid if you’re having trouble falling asleep.
For more help getting quality rest, try these Seven natural sleep aids for insomnia. and how create the perfect sleep environment.
What is GABA?
GABA is a neurotransmitter it is found naturally in the brain and even in some foods like 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 calm in the body and helps regulate overactive nerve cells when you feel fearful, anxious, or stressed.
It is sold over the counter as a dietary supplement, but GABA’s effects may also benefit those who struggle to fall asleep.
take GABA to sleep
Taken alone or with other natural sleep aids, GABA supplements help address anxiety, stress and an overactive brain, three main criminals who make it difficult to fall asleep. Its calming effect puts the mind in a relaxed state, so you are in the right frame of mind to fall asleep.
Low GABA levels have actually been linked to sleep deprivation, as A study found that participants with insomnia had 30% lower levels of GABA in their systems. Other small scale study by Frontiers in Neuroscience involving middle-aged adults found that taking 300 mg of GABA before bed for at least a week can reduce sleep latency (the amount of time it takes to fall asleep).
There is no solid research showing that GABA helps sleep efficiency (sleep quality and slow-wave sleep), but study results showed that it may promote sleepiness by affecting the early stages of sleep. Another benefit is that it won’t leave you feeling sleepy the next morning like other over-the-counter medicines like ZzzQuil or prescription sleep medicines.
Tips for taking GABA for sleep
one. GABA can be taken as a supplement or as a powder with food.
2. Take GABA 30-60 minutes before bed for best results (as shown by studies).
3. Follow the dosing instructions and keep track of how much and how often you take GABA.
Four. Use a sleep diary to document the quality of your sleep so you can identify patterns and possible side effects while tracking the effectiveness of GABA.
5. GABA is found naturally in fermented foods like kimchi, sourdough, sake, and blackberry beer.
6. Always talk to your doctor before taking GABA or any new supplement.
Side effects of taking GABA
According to the Sleep Foundation, there are no serious side effects when GABA is taken in small doses at sleep or with dietary supplements. However, some users have reported experiencing abdominal pain or headaches. High levels of GABA in the brain are linked to daytime sleepiness, and a small number of people report sleepiness after taking GABA.
As you should with any new supplement, consult your doctor before taking GABA. Especially when taken in combination with other medications or prescriptions.
People most at risk of having a negative reaction to GABA include:
- Pregnant women
- Persons under 18 years of age
- People taking prescriptions for high blood pressure.
- People taking anti-seizure medications
Other benefits of GABA: stress and anxiety
While research is still limited, more data to support GABA as a stress and anxiety The reliever keeps coming up. Although relieving anxiety and stress before bed should not be taken lightly, as it can have a significant impact. sleep latency and overall sleep quality.
The information contained in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified healthcare provider regarding any questions you may have about a medical condition or healthcare goals.
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