3 of the Best Ways to Get Quality Sleep

There’s a prevailing mindset among workaholic Americans that it’s socially acceptable to be sleep deprived. Many participate in work binges and settle for 4 to 5 hours of sleep per night, which simply isn’t an adequate amount of rest.

According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you aren’t getting the recommended 7 to 9 hours of sleep each night, you’re setting yourself up for a host of physical and mental issues.

Risks of Sleep Deprivation

Skimping on sleep can affect your health in more ways than you might imagine. Losing sleep has been associated with:

• Lower overall blood flow to the brain
• Negative effects on your cognition, mood, and memory
• Greater appetite linked to increases of the hunger hormone, ghrelin
• Loss of focus and willpower
• Low mood and occasional anxiety

There are many bad habits that rob people of a good night’s sleep. Here’s how to fix a few of them…

Avoid These 3 Common Sleep Stealers

1. Move the Clock

Instead of looking over at your alarm clock every time you toss and turn, move the clock so you can’t see it. If you wake up in the middle of the night, resist the urge to look at the clock. Checking the time can make you feel anxious, which will only make it harder to go back to sleep. When it comes to your alarm clock, “out of sight/out of mind” is really the best strategy.

2. Tech-free Bedroom

Establish a time when all devices in the household will be turned off for the remainder of the evening. It’s also a good idea to remove all electronics from your bedroom since they emit light that can stimulate the brain and keep you awake. A tech-free bedroom can also reduce the amount of electromagnetic frequencies your body absorbs. Creating a relaxing environment, free from the distractions of the outside world, may help you get quality sleep.

3. Don’t Drink and Sleep

Even though it’s a nightly ritual for many people, drinking alcohol before bed doesn’t help you achieve deep sleep. Instead of drinking a glass of wine before bed to help you sleep, try a mixture of warm unsweetened almond milk, a teaspoon of vanilla (the real kind, not imitation), and a few drops of stevia. This may increase serotonin activity in your brain and help you sleep.

Getting high-quality sleep is essential to wellness. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need.

If you have difficulties entering a relaxed state before bedtime, you might consider taking GABA.

GABA Essentials

Neurotransmitters are chemical messengers that neurons (nerve cells) release to allow them to communicate with other neurons. The neurotransmitter most associated with calming effects in the brain is GABA.

Research suggests increasing GABA activity in the brain can help improve mood and generally have calming effects. GABA also is fundamentally important for the healthy maturation of new nerve cells (neurogenesis) and for the overall development and maintenance of the brain.

GABA has mild relaxation properties that support a balanced mood and restful sleep. Lower activity of this neurotransmitter in some brain regions has been linked to mood challenges, difficulties with self-control, and excessive worry.

GABA Calming Support

Taking BrainMD’s GABA Calming Support helps relax the body and mind, correct stress-related nutritional deficiencies, and generally promote calming brain activity to help you get quality sleep. It can help you handle the ups and downs of life with more composure.

5 Key Ingredients of GABA Calming Support

GABA–

Gamma-aminobutyric acid (GABA) is a neurotransmitter produced across the brain and crucial for many aspects of brain renewal and self-regulation. GABA helps regulate excessive firing of neurons, which promotes a sense of calm. It supports the body’s other natural mechanisms for quieting the mind and gradually falling asleep.

L-Theanine–

This unique amino acid is not incorporated into proteins and seems to help regulate GABA, dopamine and serotonin circuits. It is rapidly absorbed and quickly shifts the brain toward a predominance of alpha waves, which are associated with relaxation. Clinical research indicates l-theanine can have calming and relaxing effects while preserving mental focus.

Lemon balm–

Lemon balm (Melissa officinalis) is a member of the mint family and has been used as a medicinal herb in Southern Europe and the Middle East for over 2000 years. Research suggests that it increases GABA activity in the brain as well as the activity of acetylcholine, a major neurotransmitter that promotes mental focus.

Magnesium–

Sometimes called the relaxation mineral, magnesium is profoundly important for practically all the body’s functions. It’s essential for making energy, some of which is necessary to prepare the body for sleep. It plays important roles in muscle relaxation, calming of racing thoughts, and in promoting overall sleep quality.

Vitamin B6–

Also known as pyridoxine and pyridoxal-5-phosphate, vitamin B6 helps with the production of neurotransmitters (serotonin, epinephrine, norepinephrine, and GABA), which need to be balanced for healthy sleep. It helps promote relaxation and enhances your mood.

GABA Calming Support FAQ

How do I take GABA Calming Support?

Adults can take 1 to 6 capsules daily with water, on an empty stomach. The dosage for children should be directed by a nutritionally informed physician.

Can I use this product for sleep?

Yes, GABA Calming Support can help you get to sleep. It enhances calm and helps allow you to unwind at the end of the day, which prepares you for healthy sleep.

Will GABA Calming Support make me groggy during the day?

No, GABA Calming Support is designed to help calm an overactive mind and promote relaxation in the body, while maintaining mental focus. It does not cause grogginess.

Do I need to take this every day for it to work?

If you have a greater need for mind and body relief, taking GABA Calming Support each day is highly recommended. If you only need occasional support, you can take it on an as-needed basis.

What Others Are Saying

More Relaxed

“I have noticed that I am more relaxed in stressful situations. Also, I have been able to experience a higher quality in my sleep. I fall asleep faster without having those rolling thoughts before falling asleep.” -Vic

Restful Sleep

“In preparation for 3 month trip, my mind has been in hyper-drive. This has really helped me focus and turn off the anxious and planning mind so I can have a full night’s restful sleep.” -Pamela

GABA Calming Support is a natural sleep aid that has helped countless people get quality sleep. For more information about GABA Calming Support and our full catalog of brain healthy supplements, please visit the online store at BrainMD.

Meet the Author

Keith Rowe, Writer

Keith has been a member of the BrainMD team for several years, providing his research and writing talents. Keith is grateful to have the opportunity to write about supplements since many of them have made a dramatic difference in his life. He is often heard around the office saying, “We have supplements for that.”