{"id":41498,"date":"2023-03-27T12:55:06","date_gmt":"2023-03-27T19:55:06","guid":{"rendered":"https:\/\/womensvoice.com\/en-ca\/articles\/living-culture\/copy-copy-copy-copy-copy\/"},"modified":"2023-03-29T14:07:32","modified_gmt":"2023-03-29T21:07:32","slug":"natures-botanicals-to-help-you-sleep-through-the-night","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-ca\/articles\/health\/natures-botanicals-to-help-you-sleep-through-the-night\/","title":{"rendered":"Nature’s Botanicals to Help You Sleep Through the Night"},"content":{"rendered":"

[et_pb_section bb_built=”1″ fullwidth=”on” specialty=”off” next_background_color=”#000000″ inner_width=”auto” inner_max_width=”none”][et_pb_fullwidth_image _builder_version=”4.6.6″ src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2023\/03\/Natures-botanicals-banner.jpg” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” z_index_tablet=”500″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ \/][et_pb_fullwidth_code admin_label=”Text – Fullwidth Leader Text” _builder_version=”4.6.6″ module_id=”fullwidth-leader-text” z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″]Nocturnal awakenings disrupt the sleep of about one-third of the population <\/pee>[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section bb_built=”1″ fullwidth=”off” specialty=”off” prev_background_color=”#000000″ inner_width=”auto” inner_max_width=”none”][et_pb_row][et_pb_column type=”4_4″ custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text admin_label=”Text – Body Content” _builder_version=”4.6.6″ text_text_shadow_horizontal_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length=”text_text_shadow_style,%91object Object%93″ text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength=”text_text_shadow_style,%91object Object%93″ text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length=”link_text_shadow_style,%91object Object%93″ link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength=”link_text_shadow_style,%91object Object%93″ link_text_shadow_blur_strength_tablet=”1px” 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\n

NOCTURNAL AWAKENINGS ARE A REAL SCENARIO. <\/span><\/strong>You are sound asleep, and then you\u2019re not! And many people find it almost impossible to go back to sleep. According to the Journal of Psychiatric Research, in a study of 8,937 people, 23% said they woke up at least once every night. And more frequently after age 50!<\/strong><\/span><\/p>\n<\/blockquote>\n

One of the biggest keys to health is a proper sleep cycle.<\/span><\/h4>\n

Our sleep cycle (circadian rhythm) is affected by the amount of light we receive throughout the day and night. When we are exposed to natural light during the day, our brain gets the signal to be more alert and awake, and when night falls, our body registers the shifting of light and prepares for sleep by producing melatonin. Melatonin is a natural pineal gland hormone released throughout the night to regulate sleep and deepen rest. However, many modern-day factors inhibit this process.<\/p>\n

Let\u2019s look at aspects that negatively impact deep, sound sleep.<\/strong><\/p>\n

    \n
  • Environmental factors and routines<\/strong><\/span>
    Examples include unnatural lighting, too much external stimulation (blue light exposure), induced inner stimulation (drinking caffeine too late in the day) before going to bed, or loud snoring from a partner.<\/li>\n
  • Fluctuating schedule<\/strong><\/span>
    A differing sleep schedule because of shifts in life, such as travel and disorganized or irregular bedtime hours (like overnight shift work), greatly affect the quality of sleep.<\/li>\n
  • Lack of nourishment\/hydration<\/strong><\/span>
    When the body is lacking proper nourishment via vitamins and minerals as well as proper hydration, it doesn\u2019t have what it needs to regulate its functions. Some important vitamins and minerals for sleep are vitamin D, melatonin, B vitamins, theanine, calcium, and magnesium. Getting enough water is also imperative for good sleep.<\/li>\n
  • Sickness disrupts healthy sleep<\/strong><\/span>
    Any disease or illness can disrupt natural sleep patterns. When you\u2019re sick, the body needs more energy to battle, causing more fatigue than usual.<\/li>\n
  • Lack of exercise<\/strong><\/span>
    When we get in the habit of not moving enough, our body gets used to not expending much energy, which leads to more tiredness when attempting new activities. Introducing a movement practice of any kind will greatly boost good brain chemicals that not only help with energy but also sleep regulation.<\/li>\n<\/ul>\n

    What can we do if our bodies are struggling to make melatonin?\u202f<\/span><\/h4>\n

    New to the supplement market is tri-layered melatonin, created by Natural Factors. It contains additional botanicals to induce sleep and releases them at different times throughout the night, mimicking the cycle that would happen naturally. <\/span><\/p>\n

    What\u2019s in tri-layered melatonin?<\/span><\/h5>\n

    Aside from the main ingredient (melatonin), other ingredients that make this product so unique are:<\/span><\/p>\n

      \n
    • L-theanine \u2013<\/strong> <\/span>As an amazing amino acid that boosts chemicals in the brain (such as dopamine, GABA, and serotonin), it helps with sleep regulation and brings calm.<\/li>\n
    • 5-HTP \u2013<\/strong><\/span> Not available in food, this chemical helps create more serotonin in the body and is only found in the seeds of the African plant Griffonia simplicifolia<\/em>. 5-HTP helps with inducing sleep and prolonging the length of sleep.<\/li>\n
    • Valerian \u2013<\/span><\/strong> Compounds from the root of this plant work directly by increasing the amount of GABA in the central nervous system (CNS). GABA is a chemical messenger that helps with regulation. It also interacts with other receptors (such as serotonin), which benefit mood and sleep.<\/li>\n
    • Passionflower \u2013<\/strong><\/span> Also known as passiflora, it is a flowering type of vine efficient at reducing activity in the CNS, thus increasing feelings of ease in the body. Passionflower and valerian are commonly used together as they have very similar and complementary effects.<\/li>\n
    • Hops \u2013<\/strong><\/span> Known commonly as an ingredient of beer, the female flowers of the hops plant have powerful sedative effects and have been used in herbal medicine for centuries.\u202f<\/li>\n<\/ul>\n

      My hope is that the content in this article will inspire you to experiment and re-evaluate your lifestyle habits and routines for a good night\u2019s sleep, as waking up in the middle of the night can be a real drag. One minute you\u2019re dreaming about a fantastic day at the beach. The next, you\u2019re wide awake, disoriented, and stunned that it\u2019s 3 am. Here\u2019s to your next good night\u2019s sleep.<\/span><\/strong><\/span><\/p>\n

      [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

      \n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> NOCTURNAL AWAKENINGS ARE A REAL SCENARIO. You are sound asleep, and then you\u2019re not! And many people find it almost impossible to go back to sleep. According to the Journal of Psychiatric Research, in a study of 8,937 people, 23% said they woke up at least once every night. And more frequently after age […]<\/p>\n","protected":false},"author":7,"featured_media":41502,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"

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      This is the Full-Width Leader Text that many articles feature. The color changed in the Custom CSS settings in the post editor.<\/p>

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      How to Clone this Content (Note: This is an H2)<\/h2>

      To make the process of adding new articles to the WV site as simple as possible, please follow these steps.<\/p>

      1. Duplicate the Template Page<\/strong>
        1. In the EN-CA Admin Backend, navigate to Posts<\/li>
        2. Hover over the \"Article Template for Cloning\" post and click \"Duplicate This\"<\/li>
        3. Use the \"Quick Edit\" feature to quickly change the Title, Slug, Author, Category and Tags<\/li>
        4. Use the \"Edit\" link to open the post editor<\/li><\/ol><\/li>
        5. Configure the Header and Feature Images<\/strong>
          1. Change the full-width header image<\/li>
          2. Navigate to the \"Advanced\" tab of the image module and set the ALT TAG for the image<\/li>
          3. Remove the placeholder feature image<\/li>
          4. Change the feature header image, be sure to set the ALT TAG before setting the feature image<\/li><\/ol><\/li>
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            1. Copy the text from the PDF article into a PLAIN TEXT editor<\/li>
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            5. Modify the CSS in the Custom CSS section of the page (rather than changing the Divi content). Keep it simple by only marginally changing the font sizes and colours.<\/li>
            6. Add the EXCERPT to the post settings<\/li>
            7. Add TITLE tags for any links in the article<\/li>
            8. If there are references in the article
              1. Add those to the \"Text - References\" module. This module is set by default to use the proper font sizing and layout.<\/li>
              2. Add links to the references using the #references bookmark ID<\/li><\/ol><\/li><\/ol><\/li>
              3. Add Custom Images<\/strong>
                1. As simply as possible, add images from the PDF article into the HTML text<\/li>
                2. Don't get carried away with adding every image in-line as it appears in the magazine<\/li>
                3. Once an image is set, make sure you have an ALT TAG set for it<\/li><\/ol><\/li>
                4. Update the Yoast SEO Settings<\/strong>
                  1. Set the focus keyphrase<\/li>
                  2. Set the meta description<\/li>
                  3. Set the related keyphrases (if appropriate)<\/li>
                  4. Set related posts - preferably based on related phrases\/topics from this article<\/li><\/ol><\/li>
                  5. Quick QA Checklist<\/strong>
                    1. Preview the layout on mobile to make sure it reads well<\/li>
                    2. Make sure all images have ALT Tags<\/li>
                    3. Make sure all links have TITLE tags<\/li>
                    4. Make sure the article is set to display in a category<\/li>
                    5. Make sure the article has tags (if appropriate)<\/li>
                    6. Make sure the author is set. If there is no personality author (such as a doctor) set the author to be \"Women's Voice\".<\/li><\/ol><\/li><\/ol>

                      This is an H3 I'm making this long so I can test the line height settings<\/h3>

                      And this is yet another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                      This is a blockquote. It is meant to stand out and be inspiring for the reader, pulling them through the content.<\/p><\/blockquote>

                      Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

                      This sentence is an H4 I'm making this long so I can test the line height settings<\/h4>

                      Here is another paragraph. Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                      • This is a bulleted list<\/li>
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                        Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                        This is an example of an H5 I'm making this long so I can test the line height settings<\/h5>

                        Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

                        1. This is an ordered list<\/li>
                        2. Where items appear with numbers<\/li>
                        3. This is good for explaining a process or ranking<\/li><\/ol>
                          And lastly an H6 I'm making this long so I can test the line height settings<\/h6>

                          Lorem ipsum dolor sit amet, minim molestie argumentum est at, pri legere torquatos instructior ex. Vis id odio atomorum oportere, quem modo fabellas sit at, dicat semper est ne. Apeirian detraxit pri eu. No solum accusam has. Ius ne harum mundi clita, eu pro tation audiam.<\/p>

                          Sed dicit necessitatibus in, id posse nominati eos. Ea vel dictas facilisi adipiscing, verear phaedrum sed ei, omnes oblique sanctus mea ex. Iudico pertinacia constituam cu eos. Te vel fugit libris, libris nemore no pri, graece oportere sea ea. Amet omnium epicuri cum te, sonet dignissim abhorreant pro ea, mei petentium constituam ad. Suscipit gloriatur necessitatibus has et.<\/p>

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                          References<\/h4>
                          1. Shifren JL, Mons BU, Russo PA, et al. Problems and distress in United States women: prevalence and correlates. Obstet Gynecol. 2008; 112(5):970-978.<\/li>
                          2. Rosenbaum TY. Musculoskeletal pain and sexual function in women. J Med. 2010; 7(2pt 1):645-653.<\/li>
                          3. Davis SR, Van der Mooren MJ, Van Lunsen RH, et al. Efficacy and safety of a testosterone patch for the treatment of hypoactive desire disorder in surgically menopausal women: a randomized placebo-controlled trial. Menopause. 2006; 13(3):387-396.<\/li><\/ol>

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