Why do you have trouble falling asleep? The link between stress and insomnia
Many people have difficulty falling asleep, most often due to racing thoughts and high levels of stress accumulated throughout the day. This creates a vicious cycle: stress leads to insomnia, and insufficient sleep increases stress, exacerbates mental tension, and, in many cases, promotes anxiety.
What can you do to break this cycle?
Ideally, the source of stress should be eliminated. This is easier said than done—in most situations, it is not solely up to us. However, even when we cannot eliminate the cause, we can reduce its effects, allowing the mind to calm down more easily.
Practical measures for calming the mind
- avoiding negative news, which constantly bombards us
- physical activity, at least a daily walk
- meditation or guided breathing exercises
- relaxing movies, comedies
- enjoyable reading
- soothing music
Teas and supplements that can help
These measures can be supplemented with calming teas (lemon balm, lavender) or certain supplements, such as GABA (gamma-aminobutyric acid), a neurotransmitter produced naturally in the brain that has a calming effect. In short, GABA is the brake that tells the brain, "It's time to calm down."
What is GABA and how does it work?
GABA is one of the main inhibitory neurotransmitters in the central nervous system. When GABA is functioning properly, excessive neural activity is reduced, which helps calm the mind and prepare the body for sleep and relaxation.
Types of GABA receptors
- GABA-A – has a rapid effect, bringing immediate relaxation and calmness
- GABA-B – acts more slowly, is involved in muscle tone and pain modulation
When GABA binds to these receptors, neural activity decreases, and the result can be:
- calmer mind
- reduced mental tension
- muscle relaxation
Benefits of GABA
Reducing anxiety and stress
GABA contributes to the activation of circuits that calm the nervous system, which can reduce anxiety, agitation, and mental tension.
Support for easier sleep
GABA does not "put you to sleep" like a classic sedative, but it slows down mental activity and can make falling asleep much easier.
Muscle relaxation
By stimulating GABA-B receptors, mild muscle relaxation can be achieved, which is particularly useful when mental tension is associated with muscle tension.
Reducing irritability and supporting mood
Adequate levels of GABA can help reduce irritability, anxiety, and mild depression.
Stress, anxiety, and adaptogens: the role of Ashwagandha and Reishi
Prolonged stress affects not only sleep, but the entire body. In addition to GABA, there are plants with adaptogenic effects, meaning they help the body better adapt to stress and return to balance. Two of the most important adaptogens are Ashwagandha and Reishi.
Ashwagandha – the plant that "tames" cortisol
Ashwagandha (Withania somnifera) may contribute to:
- reducing cortisol levels
- reduction of anxiety
- improved sleep
- increased resilience to stress
Reishi – the mushroom of inner balance
Reishi (Ganoderma lucidum) is valued for:
- immunity-boosting effect
- reducing emotional stress
- promoting deep sleep
- balancing the nervous system
GABA, Ashwagandha, and Reishi – a trio for stress management
Combined, these three supplements can support a healthier response to stress, calm the mind, and improve sleep quality. They are not a substitute for medical treatment, but they can be a valuable support in the context of a healthy lifestyle.
Frequently Asked Questions (FAQ)
Is GABA a medicine or a dietary supplement?
GABA available for general use is classified as a dietary supplement. It does not replace treatments prescribed by a doctor.
Does GABA make me sleepy like a sleeping pill?
No. GABA does not act like classic sedatives, but reduces mental activity, facilitating sleep.
Can I become addicted to GABA?
GABA supplements are not known to be addictive when used as directed.
Can I combine GABA with melatonin?
In some cases, yes, but it depends on the individual medical context. Consult your doctor if you are taking other treatments.
When is it recommended to take GABA?
Usually in the evening, 30–60 minutes before bedtime. For daytime stress, the timing may vary.
Can anyone take GABA?
People with neurological or psychiatric conditions, pregnant women, and those taking medication for the nervous system should seek medical advice before use.
Does Ashwagandha help with anxiety and stress?
Yes, Ashwagandha is one of the most studied adaptogens for reducing anxiety and cortisol levels. It can help people who feel like they remain "in alert mode" even in the evening.
Can I take Ashwagandha together with GABA?
For most people, the combination is well tolerated. GABA acts quickly on the nervous system, and Ashwagandha regulates the response to stress in the medium term. However, seek medical advice if you are taking hormone treatments, anxiolytics, or antidepressants.
Who should avoid Ashwagandha?
Pregnant women, people with autoimmune diseases, uncontrolled thyroid conditions, or those taking psychiatric medications should consult their doctor before use.
What effects does Reishi have on sleep?
Reishi is not a sedative, but it can contribute to deeper, more stable sleep by reducing emotional stress and balancing the nervous system.
Can I take Reishi together with GABA or Ashwagandha?
Yes, they usually combine well. Reishi has mild but consistent effects that complement the calming action of GABA and the adaptogenic action of Ashwagandha.
Who should not take Reishi?
People with coagulation disorders, those taking anticoagulants, as well as pregnant or breastfeeding women should consult their doctor before use.
Disclaimer
Dietary supplements do not cure diseases and cannot replace treatments prescribed by a doctor. Do not start, change, or discontinue any medical treatment without the recommendation of your doctor.
