Boost your GABA production naturally for better sleep
Can’t sleep at night? Well, you’re not the only one. Lack of sleep has become common for most people today. What is not the trend is the adverse effects on your health and wellness. Knowing how to make brain produce GABA and, therefore, assist sleep enhancement can change that trend.
What is GABA?
Gamma-aminobutyric acid, or GABA, already exists in the human system as a type of inhibiting neurotransmitter for the transmission of nerve impulses within the brain. By providing that inhibition, GABA serves as the relaxing ingredient to all those excitatory neurons, which can cause signals of anxiety, stress, fear, etc.
The Science Behind GABA and Sleep
Therefore, when GABA is regulated in the body, brain activity can slow down to allow for complete body relaxation to fall asleep. For that reason, understanding how to get the brain to produce GABA for sleep enhancement is important.
How to Boost GABA Production Naturally
How to get the brain to make GABA naturally for sleep support? Here are a few ideas to consider:
Diet: More probiotic-containing fermented foods (to increase your body’s own GABA production), such as yogurt, kefir, etc., are helpful. Green tea also offers a wonderful source (and L-theanine also helps increase GABA, too!).
Movement and Stress Support: The association of movement to increase GABA is well-known. Getting at least 30 minutes in seems to be foundational (ideally, moderate intensity movement at minimum is best). Yoga, pilates, and toning/flexibility-type movement to release tension can help here, too. Mindfulness meditation, progressive muscle relaxation, and some deep-breathing relaxation work also increase GABA as well.
Supplements to Consider
Certain supplements raise GABA for natural/restorative sleep. Magnesium is important in the support of GABA function, and it’s been shown that if low, magnesium is equivalent to being low in GABA activity, so there’s likely to be insomnia. It’s always best to check in with the practitioner to see if a protocol is right for you before setting out on any new journey. Sweet dreams!
The Role of Sleep Hygiene
In general, there are some sleep hygiene methods that you can apply to help improve the production of your body’s GABA levels as a whole and improve sleep quality.
Maintain a constant bedtime: Making sure that you sleep and wake at the same hour of the day consistently helps the body clock – or circadian rhythm – that controls the sleep cycle.
Keep the room dark: Bright light exposure should be limited in the bedroom at night-time. Your room should be dark, cool, and quiet to have the best sleep environment. Earplugs can reduce noise if needed.
Limit caffeine and screens: Stimulants (caffeine, nicotine, etc.) and other arousal-promoting behaviors should be limited in the second half of the day. Screen time can also interfere with sleep cycling. For this reason, it is best to avoid screens, etc., 1 hour before bed at the minimum.
Addressing Sleep Disorders
Sometimes, there could also be some other things to change besides your sleep to get an effect. So take your time, be patient, and take it one day at a time. Who knows, you could be one day nearer to that pleasant sleep cycle of yours! If no improvement is seen after adopting all the above-mentioned sleep methods, then one could always approach the doctor and have a word with him/her regarding the sleepless nights. Seeking help is never bad!
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