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You could stop it, do a snapshot of the storage and backup that for <1 min of downtime probably.

But at the same time, if you're not a global company, doing it at 3am is probably fine.

Doing a snapshot of the storage while it's running wouldn't be bad either, it'd just be like having cut power at the point of the snapshot, right?

Yes. And the database used by GitLab is Postgres which handles that just fine.

It can be an issue if you are using gitlab as your container/package registry and production workloads need to pull from it, though.

They should be pulling from a pull through scanning repository cache anyway, so they can be scanned before going into production.