{"id":43704,"date":"2025-05-06T10:38:11","date_gmt":"2025-05-06T17:38:11","guid":{"rendered":"https:\/\/womensvoice.com\/en-ca\/?p=43704"},"modified":"2025-05-20T07:58:41","modified_gmt":"2025-05-20T14:58:41","slug":"rest-restore-repeat","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-ca\/articles\/health\/rest-restore-repeat\/","title":{"rendered":"Rest, Restore, Repeat"},"content":{"rendered":"

[et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”4.16″ collapsed=”off” global_colors_info=”{}”][et_pb_fullwidth_image src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2025\/05\/rest-restore-repeat_banner.png” alt=”Three middle aged men jumping and very happy” title_text=”rest restore repeat_banner” admin_label=”Fullwidth Image” _builder_version=”4.27.4″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”][\/et_pb_fullwidth_image][et_pb_fullwidth_code raw_content_tablet=”<\/p>\n

Parents face ongoing challenges in raising healthy, well-nourished children in a world where sugary temptations lurk around every corner.<\/p>\n

” raw_content_phone=”” raw_content_last_edited=”on|desktop” admin_label=”Text – Fullwidth Leader Text” module_id=”fullwidth-leader-text” _builder_version=”4.27.4″ vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]While melatonin supplements are a game changer for some, they may cause unwanted side effects like headaches, grogginess, or vivid dreams for others.<\/pee>[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ collapsed=”off” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text – Body Content” _builder_version=”4.27.4″ header_font=”|700|||||||” header_text_color=”#509aa6″ header_font_size=”40px” header_line_height=”40px” vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ header_font_size_tablet=”” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” header_letter_spacing_last_edited=”off|phone” header_line_height_tablet=”” header_line_height_phone=”30px” header_line_height_last_edited=”on|phone” z_index_tablet=”500″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]<\/p>\n

Busy lives and fluctuating hormones can disrupt the body\u2019s natural rhythms, leaving you tossing and turning at bedtime. While melatonin supplements are a game changer for some, they may cause unwanted side effects like headaches, grogginess, or vivid dreams for others. Fortunately, there are natural alternatives that can improve sleep quality and help regulate your sleep cycles, including the essential stages of light, deep, and rapid eye movement (REM) sleep.<\/h5>\n
Understanding sleep cycles<\/strong><\/h5>\n

Sleep occurs in 90\u2013120-minute cycles, progressing through different stages. Light sleep is the entry point when your body starts to relax. Deep sleep, which predominates early at night, is critical for clearing the brain of daily waste products. REM, or dream sleep, which prevails in the hours just before your alarm clock goes off, supports emotional well-being and memory consolidation.<\/p>\n

Beyond melatonin, many natural ingredients work to support different sleep stages and help calm the mind for smoother transitions between cycles.<\/p>\n

GABA: Quiet the mind<\/strong><\/h5>\n

Gamma-aminobutyric acid (GABA) is a neurotransmitter that calms brain activity and helps you enter the light sleep stage, which leads to deeper, restorative sleep. Low GABA levels are linked to insomnia, anxiety, and difficulty staying asleep.<\/p>\n

GABA supplements, often paired with magnesium or L-theanine, can help regulate your sleep cycle by calming the nervous system.<\/p>\n

MAGNESIUM: The sleep mineral<\/strong><\/h5>\n

Magnesium plays a critical role in numerous biological processes, including regulating sleep cycles. It relaxes muscles, calms the nervous system, and supports the production of GABA, a neurotransmitter that promotes deep sleep.<\/p>\n

Studies show that magnesium supplements can improve sleep efficiency, particularly in people struggling with insomnia. Magnesium bisglycinate or citrate are easy-to-absorb forms, and foods like spinach, almonds, and pumpkin seeds are natural sources. Women should aim for 360 mg of magnesium daily.<\/p>\n

L-THEANINE: Calm in a capsule<\/strong><\/h5>\n

L-theanine, an amino acid found in green tea, increases alpha brainwaves, is associated with relaxation, and helps regulate stress hormones like cortisol. These calming effects help quiet the mind, facilitating a smoother transition into restorative sleep.<\/p>\n

Although daytime use doesn\u2019t cause drowsiness, a 100\u2013200 mg dose before bed can reduce mental stress and improve overall sleep quality.<\/p>\n

PASSIONFLOWER: A floral sedative<\/strong><\/h5>\n

Passionflower has long been used to reduce anxiety and promote relaxation. It encourages smoother transitions into deep sleep stages and has also been shown to reduce sleep latency \u2013 the time it takes to fall asleep.<\/p>\n

Sip a warm cup of passionflower tea before bed, or try it in capsule form.<\/p>\n

LINDEN: Nature\u2019s stress reliever<\/strong><\/h5>\n

Linden, derived from the flowers of the Tilia cordata<\/em> tree, is known for its gentle calming effects. Traditionally used to alleviate tension and stress-induced sleeplessness, it can help you prepare for a night of uninterrupted sleep by reducing restlessness and anxiety.\u00a0<\/span><\/p>\n

Linden tea is a soothing bedtime ritual that aligns well with the body\u2019s natural sleep patterns.<\/p>\n

SKULLCAP: The anxiety soother<\/strong><\/h5>\n

Skullcap, a calming herb, enhances the production of neurotransmitters like serotonin. It helps quiet an overactive mind, making it easier to progress through the critical REM sleep stage, where dreaming and memory consolidation occur.<\/p>\n

Available in tinctures or capsules, skullcap works well when taken an hour before bed.<\/p>\n

CALIFORNIA POPPY: The gentle sleep aid<\/strong><\/h5>\n

California poppy, a milder cousin of the opium poppy, offers sedative properties without the risks. It has traditionally been used by the native populations in rural California for its subtle pain-relieving and calming effects.<\/p>\n

This herb works well for light sleepers in combination with herbs like skullcap and passionflower for enhanced benefits.<\/p>\n

6-MBOA: A cutting-edge sleep aid<\/strong><\/h5>\n

New to the slumber party is 6-MBOA, also known as Maizinol\u00ae<\/sup>. This natural compound from young corn leaves mimics the benefits of melatonin by binding to melatonin receptors. It increases time spent in deep sleep and smooths the transition between sleep stages.\u00a0<\/span><\/p>\n

With minimal side effects, Maizinol is a promising option for improving sleep and mood.<\/p>\n

Rest, naturally<\/em><\/strong><\/h5>\n

Melatonin works wonders for some people, but if it\u2019s not right for you, these natural sleep alternatives can help you wake up refreshed and ready to take on the day.<\/p>\n

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Busy lives and fluctuating hormones can disrupt the body\u2019s natural rhythms, leaving you tossing and turning at bedtime. While melatonin supplements are a game changer for some, they may cause unwanted side effects like headaches, grogginess, or vivid dreams for others. Fortunately, there are natural alternatives that can improve sleep quality and help regulate your […]<\/p>\n","protected":false},"author":16,"featured_media":43707,"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>
      5. Add the Written Content<\/strong>
        1. Copy the text from the PDF article into a PLAIN TEXT editor<\/li>
        2. Clean up the text, remove any extra spaces<\/li>
        3. Copy and paste the text from the PLAIN TEXT editor into the \"Text - Body Content\" module<\/li>
        4. Keep the text modification as simple as possible. Use H2-H6 titles, use blockquotes, etc<\/li>
        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>
                  • With a few points to it<\/li>
                  • Good for explaining things in blocks<\/li><\/ul>

                    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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