Requirements: 1. Maintain the original format and structure. 2. The translation should be accurate, fluent, and natural. 3. Maintain professionalism and consistency. 4. Only return the translation result; do not add any explanations. Original text: Have you ever tossed and turned in the night, with your thoughts racing like wild horses? Or been utterly exhausted yet with a mind that’s unusually alert? This could be due to a malfunction in the “sleep switch” in your brain—the GABA (gamma-aminobutyric acid) system. As the main inhibitory neurotransmitter in the brain, GABA acts like the “brake” of the nervous system. As night falls, GABA levels increase, binding to GABA receptors in the brain, which inhibits neuronal activity, slows down or stops the transmission of nerve signals, and helps to calm the overactive nervous system. Studies show that people with sleep difficulties have GABA levels that are nearly 30% lower than those who sleep well. The neural mechanisms behind sleep: - Sleep initiator: It suppresses the “awake signals” from the brainstem reticular activation system, opening the door to sleep. - Slow-wave sleep enhancer: It promotes the deep sleep waves (delta waves) needed for the body to repair itself. - Emotion stabilizer: It reduces the overactivity of the amygdala, alleviating anxiety that can interfere with sleep. When GABA function is impaired, the brain is like a vehicle without brakes; even though the body is tired, neurons continue to work at high speed, leading to problems such as insomnia, light sleep, or early waking. There are many foods (fermented foods, tea, brown rice) and supplements on the market that claim to be rich in GABA, but can they actually reach the brain? The blood-brain barrier, a strict barrier that protects the brain, prevents most orally administered GABA from entering the central nervous system. However, science has identified some clever ways around this: - The magic of milk peptides: Peptides derived from casein in milk, such as YPVEPF, can bind to GABA receptors, increasing the number of mice falling asleep by 25% and extending sleep time by more than 400%. - The treasure of whey protein: Korean research has found that the DIQK peptide in whey protein hydrolysates significantly prolongs sleep time by activating GABA receptors. - Indirect regulation pathways: GABA in the intestines may send signals to the brain through the “gut-brain axis” or stimulate the vagus nerve, affecting GABA synthesis. Experts warn about the variety of GABA products on the market: These products are not a panacea for sleep disorders, which can be caused by dozens of different conditions and require professional diagnosis. Additionally, there is insufficient evidence to support the efficacy of oral GABA for sleep, and self-medication may mask underlying health issues (such as hyperthyroidism). Dr. Xu Jia from the First Specialized Hospital in Harbin points out: “Currently, people with insomnia often fall into two extremes: either overusing or avoiding medications.” Scientific methods to improve sleep include: - Professional evaluation: Seek medical attention if you experience insomnia for more than three days a week for three consecutive months and if it affects your daily life. - Environmental adjustments: Avoid strong stimuli 1.5 hours before bedtime and stay away from electronic devices one hour before going to sleep. - Rhythm cultivation: Establish a consistent bedtime (10-11 PM) and wake-up time (6-7 AM; 5-6 AM for the elderly). - Scientific supplementation: If using GABA products, choose those with research support and do not exceed 500 milligrams per day. - Integrated interventions: Try white noise (for short-term use) when under stress, or consider using a sleep aid certified by medical devices. As night falls, GABA acts like a skilled conductor, playing a lullaby in the neural network. Although it’s not as attention-grabbing as dopamine, it maintains the balance of our nerves every quiet night. Understanding this “sleep guardian” helps us realize that true sleep is not a magic bestowed from the outside; it’s the awakening of the body’s inherent wisdom. In the symphony of neurotransmitters, the most touching movements are often the subtle bass melodies that quietly weave the fabric of a peaceful night.