Alzheimer’s and Sleep: Herbs, Spices, and Other Supplements

In General Information by Matthew Bell

Alzheimer’s and Sleep: Herbs, Spices, and Other Supplements

This Is Part 2 of a Two-Part Series on Alzheimer’s and Sleep

How Can We Improve our Caliber of Sleep?

There are a lot of questions that remain unanswered. Given all of what we know about the importance of sleep (see HERE), we can draw certain theoretical conclusions from the data. However, I am more interested in the practical side of things. What can I do – concretely – to try to Alzheimer’s-proof myself?

For me, I am betting on the need for good quality, nightly sleep. A secondary practical question then presents itself. How can I be better rested? Here are some things that I have tried, or plan on trying soon.

Reduce Your Light Exposure

Avoid blue-lighted gizmos at bedtime.

Light of any kind can interfere with the production of the “sleep chemical” melatonin.[1] But especially harmful is the blue light emitted from electronic devices.

An obvious culprit, depending on the time of day that you hit the hay, is sunlight. While it is important to keep your vitamin-D levels up, and while the most natural (and inexpensive!) way to keep your vitamin-D levels up is to ensure that you have adequate exposure to sunlight, you want to taper off this exposure once you near your bedtime. If you are stuck in a position of having to get some shuteye while the sun is still a factor, then your best bet is to try to make your sleep area as dark as possible.

Light-blocking curtains can be of great assistance. In my own case, I have doubled up on the window treatments, creating a layered effect that can be more effective than a single curtain alone. However, depending on such things as color and density, some curtains may not be adequate even if you “stack” them on top of each other.

If you are serious about keeping light out of your room, then you should buy “blackout” curtains. As expected, they come in various colors, to match, as they say, almost any decor.

If you usually go to sleep after dark, then sunlight won’t be your biggest problem. However, light from street[2] and other outside lighting[3] can also inhibit your body’s melatonin production and frustrate your ability to fall asleep. Again, selecting the right window treatments can mean the difference between getting a good night’s sleep and being awakened by the neighbor’s motion-sensing porch lamp.

It’s been suggested that people stop using electronic devices (including cell phones, computers, tablets, televisions, etc.) at least one hour before bedtime. The light emitted by video screens can make just as much mischief for your melatonin levels as the other sorts of lighting just discussed.

I also suggest that you turn off completely any LED displays (particularly blue lights), because even those little lights can deprive your brain of the requisite time for accumulation of the melatonin needed to sleep. For those appliances that cannot (or should not) be switched off, a bit of electrical tape over the LED could do the trick. Additionally, you can turn the alarm clock away from you or otherwise place it out of sight. (More on melatonin, below.)

If you absolutely must keep working, then you might consider acquiring special, blue-light-blocking glasses. Some manufacturers claim that their products help avoid eyestrain, perhaps by given us an assist in the refocusing department.

I have tried the Gunnar brand gaming and screen eyeglasses with some success. These are yellow-tinted glasses that are designed to block blue-shifted light. Although they do not state this, it appears that my Gunnars have a slight magnification. (I am not an eye specialist. Although it seems likely that this is far less than 1x, it is still noticeable.)

Eliminate Background Chatter or Add White Noise

For those who are either easily awoken by background sounds, or who have trouble falling asleep when it’s “too quiet,” there are devices that can help. For years, I slept with the aid of an old “SleepMate” machine, manufactured by the company Marpac.

I notice that they have updated their product line. In general, I can vouch for the fact these little appliances really seem to help. Other options include HoMedics’s “Sound Spa” and iHome’s “Zenergy” sound maker. (More on iHome’s offerings in the aromatherapy section, below.)

For one thing, these machines mask background sounds quite effectively. (Typical offerings include volume controls and can be adjusted to your sound-floor preferences.) Moreover, I have discovered that focusing on the noise can have a relaxing effect. To some extent the noise can “drown out” the mental chatter that keeps my mind going some nights and prevents me from drifting off to sleep.

Work out

Exercise is great,[4] and it is positively correlated with improved sleep, but should be done no later than a few hours before you retire. Unfortunately, my schedule is such that I am routinely in a position of having to decide between working out right before bed, or not working out at all. To be sure, this is a difficult call to make. In my case, I decide on a case-by-case basis. If I am feeling unwell or if I am sleep-deprived, I may skip the weights for the day. If I am feeling well-rested and energetic, then I will probably go for it. Just know that if you go for it, also, it might result in a less restful night than you would have had otherwise.

On the subject, however, some “fitness trackers” can pull double duty as sleep monitors. As of this writing, one big “name” in the industry is FitBit. As for me, I have been eyeballing the Charge 2, because it’s less bulky (and less expensive) than items such as FitBit’s Ionic SmartWatch.

When it comes to Alzheimer’s patients, of course, it is probably somewhere between difficult and useless to attempt to fit them with a sleep monitor. However, for those who are still in the position of trying to avoid Alzheimer’s, such a monitor might be worth the investment. For one thing, just getting in the habit of wearing one might make it more likely that I would continue to wear it in the unfortunate event that I am display signs of dementia. But also it might enable me to tweak my sleeping routine now so as to help me avoid Alzheimer’s in the future.

Avoid These Things

Caffeine is obviously counterproductive to the goal of getting to sleep. So, lay off the stuff well (some say as many as six hours, but at least four) before hitting the hay. (If your dietary goals call for you ramping up your metabolism, you might try a non-caffeinated supplement. I have tried MET-4 by Dietetic Advantage and am happy with it.[5])

There are other reasons that you might want to incorporate some alcohol, for example in the form of a glass or two of red wine, into your diet.[6] But from the perspective of maximizing your sleep potential, steer clear of the stuff toward bedtime.

Other substances, like alcohol, might give the impression of being relaxation aids. But, under the surface, they actually interrupt healthy body rhythms and can impede sleep. At least, they can prevent the brain from entering, or enjoying the benefits of, the sort of deep, restorative sleep that (I earlier suggested) benefits cognition. To put it bluntly, passing out from alcohol is not the same thing as getting a good night’s sleep.

It may be surprising, but similar warnings attend the use of nicotine. While it may seem to provide a tranquilizing effect, nicotine also has stimulant properties.

Instead, Try Some of These

There are many natural sleep aids available. In fact, there are vitamins and minerals that support the body’s ability to sleep and could therefore be thought of as “sleep aids” in a broad sense. For some people, getting a better night of rest may be as simple as elevating your levels of these compounds by supplementing with a multivitamin. For those who desire a bit more specificity, let’s look at a handful (or a few handfuls, hands full) of options.

Herbal Tea

Relax with a book, a cup of herbal tea, a warm bath, or some combination. (Don’t get your book wet.)

Nowadays, herbal teas come in a variety of packages. There are a plethora of distributors offering everything from single-herb teas to blends. For example, chamomile (as well as catnip), which is a solid reputation among herbalists as a calming herbal tea, can be obtained by itself or in various sleep-aid concoctions.

Celestial Seasonings’ “Sleepytime” mixture is a personal favorite of mine. The classic version is a composite of chamomile, spearmint, west Indian lemongrass, tilia flowers, blackberry leaves, orange blossoms, hawthorn and rosebuds.

Recently, Celestial Seasonings introduced a “Sleepytime Extra” offering that adds valerian into roughly the same mix of chamomile, tilia flowers, spearmint, lemongrass, and hawthorn.

Incidentally, valerian (root) is also available singly. Alvita, for instance, sells Valerian Root tea. In my opinion, based on my own (admittedly uncontrolled) experiments, it can be quite effective,[7] but it is also an acquired (and slightly “pine-needly”) taste.

For a more flavorful treat, you might consider Bigelow’s “Sweet Dreams” that, similarly to Celestial Seasonings’ products, combines chamomile, hibiscus, peppermint leaves, rose blossoms, spearmint leaves, (unspecified) spice, and orange blossoms.

Actually, almost any (non-caffeinated) tea can be sipped for relaxation and general enjoyment. Two of my all-time favorites are Celestial Seasonings Bengal and Gingerbread Spice blends. Find something that you like and make it part of your nightly, wind-down routine.

Herbal Capsules

If you’re not much of a tea drinker, then you might prefer just popping some herbal “pills” instead. Here is my own master list, broken down into four categories.

Category 1: Herbs Recommended for Insomnia by “Commission E”

“Commission E” refers to the German-based Bundesinstitut für Arzneimittel und Medizinprodukte.[8] The group is essentially the German equivalent of the American Food and Drug Administration (FDA). Formed in 1978, Commission E weighed scientific evidence for the approval (or disapproval) of various substances and products previously used in traditional, folk and herbal medicine. Here are four herbs listed by Commission E as recommended sleep aids.

  • Hops (Humulus lupulus)[9] Hops was one of the herbs expressly “approved” by Commission E for the treatment of insomnia.
  • Lemon Balm (Melissa officinalis) Also packaged as “Melissa,” it’s approved by Commission E for both nervousness and sleeplessness, my PDR for Herbal Medicines lists no known adverse reactions or contraindications. It might be a good choice (but see the footnote) for those wanting to begin with a mild herbal sedative.[10]
  • Passion Flower (Passiflora incarnata) Likewise Commission-E approved for anxiety and insomnia, it appears to be generally safe if taken as indicated on the label.
  • Valerian (Valerian officinalis)[11] Valerian was approved for nervousness and insomnia. It is potentially powerful, but readers should be aware of two things. Firstly, sometimes, albeit rarely, people display signs of valerian allergy.[12] Secondly, valerian can have a stimulating effect on some people. (See, again, footnote #7.)

If you don’t have ambition enough to select (and take) herbals individually, you could also try one or more of the various sleep-formulated blends on the market. (Just don’t try multiple formulas all in the same night!) I have tried, and include in my regimen, Solaray Sleep SP-17 and Nature’s Way Silent Night. However, there are a million alternatives (e.g., this, and this, and that, etc.), so find one that works for you.

Category 2: Generally Safe Herbs With “Unproven”[13] Folk Reputations as Sedatives

Besides the specific plants receiving Commission E’s herbal-medical seal of approval, there are a number of other offerings that I have considered, sampled, or worked into my nightly, supplement repertoire. Here are nine.

  • Birch (Betula lenta)[14] Although I have yet to try birch myself, it has a good reputation and is purportedly safe and potentially effective for some people.
  • Catnip (Nepeta cataria)[15] I use catnip frequently. I usually “cycle” my nighttime herbs. To put it differently, I change up what I take so that my body doesn’t get too accustomed to any particular one.
  • Chamomile (German: Matricaria chamomilla or recutita)[16] I also use German chamomile – both in capsule and tea form.
  • Fennel (Foeniculum vulgare)[17] Often suggested for digestion or menstruation pains, fennel may also have mild sedative properties. You might already have some on your kitchen spice rack. (Another kitchen spice is saffron, which may have dementia-fighting properties.)
  • Lady’s Slipper (Cypripedium calceolus) Also called “nerve root,” Lady’s Slipper has a folk reputation for relieving nervousness and tension. It also crops up on lists – like this one! – for herbal insomnia treatments.
  • Poppy (California: Eschscholtzia californica) It’s simply listed in some resources as an “unproven” herbal insomnia treatment.[18]
  • Poppy (Red: Papaver rhoeas) Also known as “corn poppy,” it appears to be generally considered safe. In fact, at least one source[19] recommends it for children.[20]
  • Skullcap[21] (Scutellaria lateriflora) Another fairly widely listed herbal sedative, it seems (in the literature that I consulted) to be largely without adverse-reaction warnings. I use skullcap regularly.
  • Wood Betony (Betonica or Stachys officinalis) It has a reputation among herbalists as a treatment for anxiety and insomnia, “unproven” though it may be. Like Lady’s Slipper, it is supposedly mostly safe, without any remarkable contraindications or warnings.

Category 3: More Potentially Dangerous Herbs With Reputed Sedative Properties

Some herbals appear on various sleep-aid lists, but strike me as a bit riskier than the plants just surveyed. Out of the following four, I have taken ginseng, but I am a bit gun-shy about the others.

  • Ginseng (Panax ginseng) Ginseng is something of a puzzle. It can have stimulating effects and has been reported to cause sleeplessness in people who “overuse” it. Nevertheless, sometimes it finds its way onto lists of herbal sedatives. I disfavor trying ginseng for purposes of supporting sleep since, similarly to black cohosh, it apparently has estrogen-like actions.[22]
  • Kava Kava (Piper methysticum) Although it was “approved” by Commission E for anxiety and nervousness, the U.S. Food and Drug Administration (FDA) advises that kava kava may increase your risk of severe liver damage or toxicity, particularly if used in conjunction with alcohol. So much for my kava-kava shooter recipe! Not a few web sources suggest – often in heated terms – that you stay well away from it. If I could be persuaded to give it a whirl, it would only be in consultation with, and under the supervision of, a qualified naturopath or equivalent.[23]
  • Lobelia (Lobelia inflata) Part of lobelia’s folk-medical reputation has it that the stuff possesses sedative properties. However, because it is supposed to be potentially fatal in high-enough dosages (and therefore has a lot of “street cred”), I have never had the gumption to try it. It is usually found in homeopathic preparations and in small amounts.[24]
  • Wild Lettuce (Lactuca virosa) It’s also a folk remedy for cough, bronchitis, and whooping cough (so it’s included in the next section). However, it is supposedly possible to “overdose” on wild lettuce. Another name for it is “poison lettuce”! Still, I don’t find that it is as potentially harmful as lobelia; it’s sometimes eaten in salads.

Category 4: Cold-Remedy Herbs With Secondary Sedative Effects

You might consider these herbals if you’re sleepless because of some upper-respiratory junk.

  • Black Cohosh (Actaea or Cimicifuga racemosa)[25] I have tried black cohosh. I usually reserve it for times when I am under-the-weather – usually with a respiratory virus – and need to sleep. I do not prefer black cohosh since I am male, and it is often associated with menstruation-related conditions and is possibly estrogen-enhancing.
  • Elder Flower (European: Sambucus nigra)[26] I love elder – elderberries and elder flowers. However, I do not turn to it first as a sleep aid. Similarly to black cohosh, I find myself going to elder when I am sick with a cold or flu.
  • Linden (Tilia tomentosa, inter alia) Linden is actually Commission-E approved for bronchitis and cough. Sources[27] suggest that Linden is mostly safe when used as directed, but its purported sedative effects may be qualified as “unproven.” I have it, but like black cohosh and elder, I typically reserve it for times when I am sick.
  • Vervain (Verbena officinalis) A few lists designate vervain, also known as “Enchanter’s Plant,” as mildly sedating. However, it is more commonly thought of as a folk cold remedy (or palliative). Thus, I would lump it together with black cohosh, elder, linden, and wild lettuce.
  • Wild Lettuce (Lactuca virosa) Wild lettuce is not without some rather striking warnings, so see the comments in the previous section. However, since it is regarded as an effective folk treatment for chest congestion (among other things), it is in somewhat the same class as the other herbs in this subcategory.

Essential Oils (For Aromatherapeutic / External Use)

Oils can be released into the air using a diffuser. If you want to try to soothe several of your senses with one machine, iHome’s Zenergy-Aroma combines the functions of an essential-oil diffuser and a sound machine (for more on which, see above). added to a carrier oil like almond, coconut, or  jojoba (to create a concoction that can be massaged onto your feet and body), or just included in the water of your warm bath (a few drops should do it). Another option for bath time is the employment of what is evocatively termed a “bath bomb.”

With essential oils, the selection is likewise variegated. Here are a few widely used scents.

“Sleep Pillows”

A subcategory under “aromatherapy” should make mention of so-called “sleep pillows.” These can be as simple as bits of fabric that are stuffed with dried herbs and tied shut. Some herbs of choice include:

With a bit of fabric, some string, and a pinch of dried herbs, you can make your own.

More Exotic Supplements

There are a few other things that you might be able to throw into the mix as you try to develop, maintain, or support your body’s healthy sleep patterns. One category of substance is the amino acid. Constituents of proteins, amino acids are used by our bodies for an enormous range of purposes. Of importance to us here, obviously, is the role that some aminos play in aiding sleep.

Amino Acids

By far the best-known sleep-aiding amino acid is l-tryptophan.

L-Tryptophan – Found in poultry, especially turkey (but chicken, also); other meats (from the commonplace beef, lamb, and pork to the less common goat and rabbit); fish (e.g., cod, halibut, mackerel, salmon, trout, and tuna); shellfish (for instance clams, crabs, crayfish, lobsters, oysters and scallops); some fruits (apricots, bananas, cashews, dates, figs, grapefruits, etc.); nuts and seeds (including almond, chia, flax, hazel, pistachio, pumpkin, cashew, sesame, and sunflower); dairy (including milk, yogurt, and cheeses like cheddar, mozzarella, parmesan, and swiss); and certain wholegrains (buckwheat, oat bran, oats, wheat bran, and even whole-grain crackers).

Of course, aminos like l-tryptophan can be taken in capsule form. It’s best to supplement with them on an empty stomach, because this is supposed to aid with absorption. So make the capsule the last thing that you take at night, a good 30-60 minutes after your nighttime snack.

However, tryptophan is not the only game in town. Other amino acids that promote restfulness or sleep, include:

5-HTP – 5-Hydroxytryptophan, generally referred to as “5-HTP” (but also sometimes called oxitriptan), is an amino acid and l-tryptophan by-product that acts, in part, as a precursor for the neurotransmitter[28] serotonin. 5-HTP is routinely employed as a sleep-aid due to its supposed ability to increase serotonin production. It is believed to have a calming effect and is therefore also used to treat “mood disorders” like over-anxiety and depression.

GABA – Many of these amino supplements are mouthfuls to say, and gamma-aminobutyric acid is no exception in that regard. Like serotonin, GABA is a neurotransmitter. Apparently, while some neurotransmitters amplify or enhance nerve-signals, GABA has an opposite effect. It is perceived to perform an attenuating or dampening action on nerve impulses. Thus, like 5-HTP and many other compounds surveyed in this post, GABA is reputed to have a sedative effect.[29]

Glycine – I recently ran across an article,[30] available on the National Institutes of Health website, discussing the positive effects of glycine on regular sleep patterns. So, you might consider supplementing with it to keep your body at optimum levels. 

Hormones

Melatonin – By now, this nighttime sleep aid has become fairly widely used. It is made by the body under low-light conditions, which is one reason why blocking light (as discussed above) is crucial to sleep success. Still, I confess that I keep 1mg, 3mg, and 5mg versions on my shelf.

However, I sometimes cut the 1mg capsule into quarters, and take 0.25mg instead of a full dose. (Use something like this.) At any rate, I have read that “overuse” (whatever that comes to) of melatonin can cause your body to shut down it’s own natural production of the stuff – a less-than-desirable state of affairs, to be sure. 

Less Exotic Supplements

We have run through a wide assortment of herbals and other things. But, amazingly (to me, anyway), it turns out that you can support your body’s sleeping abilities just by keeping your vitamins at recommended daily levels. So, I’ll end this post with some more common supplements.

Vitamins and Minerals

Calcium – According to nutritionist Phyllis Balch, calcium “[h]as a calming effect.”[31] She recommends it in its chelated form. Vitamin D assists the body in the absorption of calcium. Several products, like this one, therefore combine calcium with vitamin D. Remember, also, that vitamin D is important in its own right as a possible Alzheimer’s-prevention supplement. (See HERE.)

Magnesium – Calcium is apparently “counterbalanced” by magnesium, presumably in a similar way that potassium and sodium interact in the body. Magnesium is also supposed to possess muscle-relaxant properties. There are many forms of magnesium, as discussed in another post. Presently, I use magnesium citrate and malate. But you might also consider magnesium glycinate, orotate, or threonate.

Vitamin C – Insofar as sleeplessness can be precipitated by stress, it is crucial to include antioxidants in your diet. As it happens, emotional stress is believed to increase the number of “free radicals” wandering around the body. Antioxidants like vitamin C can counteract these free radicals and, in theory, help mend your body from the effects of stress.

Zinc – A final mention should be given to zinc. Again, Ms. Balch informs us that it “[a]ids in the recovery of body tissues while sleeping.”[32]

In general, you might benefit from taking a multivitamin supplement that is tailored to your particular activity level, age, sex, etc. (Your actual daily vitamin needs are dependent on factors such as age, sex, and activity level.)

Notes:

[1] On the other hand, you absolutely want to ensure that you are getting at least some sunlight exposure during the day.

[2] These lights typically utilize mercury, neon, or sodium.

[3] Commonly available lighting types are compact fluorescent, traditional fluorescent, halogen, and incandescent.

[4] You should always consult with your healthcare provider or physician before beginning any exercise program. Moreover, you would want to start off small, with light weights or simple movements.

[5] Over the years, I have become sensitive to caffeine. Even a little bit gives me awful “jitters.” At first, I was a bit skeptical that it was “caffeine-free” given its inclusion of green tea extract. But I have had no ill effects from MET-4, which leads me to believe that it really is non-caffeinated after all. Still, I am no dietician. Consult with an expert if you have any concerns about your own tolerance levels.

[6] One commonly mentioned reason is to benefit from resveratrol.

[7] Caveat emptor: According to the possibly unreliable weblog Tree of Light, for some people, valerian may actually have a stimulant-like effect. (Steven Horne, “Valerian [Valerian officinalis],” May 31, 2012, <http://www.treelite.com/articles/articles/valerian-(valerian-officinalis).html>.) This comports with the herb’s reputation in the 19th century, if the National Institutes of Health’s Office of Dietary Supplements is to be believed. See its article on valerian, here: <https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/>.

[8] “Federal Institute for Pharmaceuticals and Medical Products.”

[9] Hops is contraindicated for pregnant women and those suffering from clinical depression. It should also be avoided, or used only under medical supervision, by persons with breast cancer. It should not be mixed with other central nervous system (CNS) depressants and it may react adversely with various barbiturate drugs and estrogen.

[10] It is best to fact-check my claims for yourself. Once again, I am incompetent to recommend herbal medicines to anyone. I offer this information solely from my own personal experiences and untutored research, as-is, for illustrative and informative purposes only. You must consult a health professional for personalized advice.

[11] It should be avoided while breastfeeding or pregnant. Some sources also caution that overuse, often in conjunction with other “hepatoxic agents,” could result in liver damage. When taking valerian, steer clear of alcohol, barbiturates, benzodiazepines, iron, loperamide, and opioid analgesics.

[12] See, again, footnote 11.

[13] I put “unproven” in scare quotes because I have reservations about the phrase. One sometimes reads that herbal remedies are “unproven” when what is usually meant is that they have not been positively established as effective by some (for example) FDA-approved trial. This might make them “unproven” in a narrow, or strict, scientific sense. But, really, hundreds of years of folk traditional testimony arguably counts as evidence in a broad, or looser, sense. Thus, I take umbrage at the idea that herbal remedies “have no evidence” in their support. As a matter of fact, they have quite a bit of evidence; it’s simply that we are talking about “evidence” in a sense that is less rigorous than how the word is used in scientific contexts.

[14] Birch is contraindicated for heart or kidney problems.

[15] Avoid during pregnancy.

[16] Do not take German chamomile is you have hay fever or ragweed allergies. Also, persons with known sensitivities to arnica (Arnica montana), feverfew (Tanacetum parthenium), mugwort (Artemisia vulgaris), tansy (Tanacetum vulgaris), or yarrow (Achillea millefolium).

[17] Avoid this herb if you are allergic to celery or pregnant. Do not administer to children.

[18] Avoid during pregnancy.

[19] Julie Bruton-Seal and Matthew Seal, Backyard Medicine, New York: Castle Books, 2012, pp. 144-145.

[20] Still the herbal PDR, cautions that it is not without some risk. (Joerg Gruenwald, et al., eds., PDR For Herbal Medicines, 4th Ed., Montvale, N.J.: Thomson Healthcare, 2007, p. 230.)

[21] It’s also sometimes spelled “scullcap.”

[22] Caution is needed for those with diabetes or cardiovascular disease. It might also interact poorly with anticoagulants, insulin, diuretics, estrogen, monoamine oxidase inhibitors, nifedipine, and albendazole.

[23] It is contraindicated for breastfeeding mothers, people with mood/neurological disorders (especially depression), and pregnant women.

[24] Not to be used while pregnant. Probably best to use only under the supervision of a qualified herbalist, naturopath, or physician.

[25] Black cohosh is often used to treat premenstrual syndrome and may have abortifacient properties. Hence, it should not be used by pregnant women. Additionally, there are adverse-reaction warnings associated with black cohosh in conjunction with the following drugs: azathioprine, cyclosporine, antihypertensive medications, iron-containing pills, and tamoxifen.

[26] Unripe berries can be mildly toxic. Do not use, except under medical supervision, if you are diabetic. Should not be taken alongside any iron-containing supplement.

[27] For details, see the various footnotes.

[28] A “neurotransmitter” is a chemical that is produced, secreted, or otherwise released by a nerve cell. This chemical release is precipitated by (electrical) nerve impulses and it assists in the passing of signals between nerve fibers, or between nerve and muscle cells, and so on. Suffice it to say that neurotransmitters are important for nervous-system function.

[29] According to writers at the University of California – Berkeley, some pharmaceutical “[s]leeping pills such as zolpidem [marketed under names like Ambien, Edluar, and Intermezzo] and eszopiclone [Lunesta] work by improving the ability of GABA to bind to receptors in the brain…” (“Can Supplements Help You Sleep?” Berkeley Wellness, Oct. 1, 2013, <http://www.berkeleywellness.com/supplements/other-supplements/article/can-supplements-help-you-sleep>.)

[30] Makoto Bannai, Nobuhiro Kawai, Kaori Ono, Keiko Nakahara, and Noboru Murakami, “The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers,” Frontiers in Neurology, vol. 3, no. 61, Apr. 18, 2012; <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328957/>.

[31] Phyllis A. Balch, “Insomnia,” Prescription for Nutritional Healing, 5th Ed., New York: Avery; Penguin, 2010, p. 539.

[32] Ibid.