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Sep 26, 2024
Sleep Tips
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We all know sleep is essential, so we do it every night. But it's not just sleeping itself that's important, but how deeply we sleep. When we tuck ourselves into bed at night, we transition through different sleep stages, each with its own characteristics, from light sleep and deep sleep to REM sleep and more. While all of these stages are important, deep sleep plays a critical role in overall health and wellness. On average, we spend 25% of our night in deep sleep, but sometimes blue light exposure, an irregular sleep cycle, or other issues can cause difficulties in achieving enough deep sleep. We will dig into how the sleep cycle works, how much deep sleep do you need, and how to support restful sleep. So, let's dive deep into sleep!
The sleep cycle is kind of like a bicycle; once you learn how it works, it's hard to forget. Whenever we go to sleep, we go through five stages of sleep, progressing towards deep sleep. This cycle repeats numerous times in the night, from light sleep to deep sleep and back again.
This might seem counter-intuitive, but being awake is the first step towards being asleep! As we close our eyes in bed, our brain starts to get ready for sleep.[1]
Light sleep takes up roughly 5% of our total sleep time. During light sleep, our breathing is regular, and our muscles remain somewhat tense.[1]
Deeper sleep takes up 45% of the sleep cycle. During deeper sleep, neurons fire throughout the brain in a process thought to be essential to the consolidation of our memories.[1]
This is the deepest restful stage of nREM sleep, making up about a quarter of our sleep cycle. It's what we know as deep sleep or slow wave sleep, and it's when our bodies repair tissue, grow muscle and bone, and strengthen our immune systems.[1] Deep sleep is essential, so supporting our restful sleep is important to maintaining our bodies and minds. Waking up from deep sleep can cause temporary fogginess, known as sleep inertia.[1]
The final 25% of our sleep cycle is REM (Rapid Eye Movement, not the band) sleep. The REM stage of sleep is where dreams are made—literally. This is the stage in which dreams occur, with higher brain activity than the rest of the night.[1]
So just how much deep sleep do you need? Your sleep needs change based on your age and differ from individual to individual. Children and teens need about 9.5 hours of sleep per night, which comes out to roughly two and a half hours of deepest sleep. Adults require 7-9 hours of sleep, meaning anywhere from 1 3/4 to 2 1/4 hours of deepest sleep. Adults over 60 tend to sleep closer to five hours every night, getting a shorter period of deep sleep and generally lighter and more interrupted sleep.[2]
If you work a night shift, you may have difficulty achieving restful sleep because your sleep times are out of phase with your circadian rhythm as determined by the sun's rising and setting. Certain medications can disrupt regular sleep cycles as well.[2]
A lack of sleep can manifest in our waking lives in several ways. Daytime drowsiness, sleepiness, and irritability can be a sign you're getting insufficient deep sleep. A lack of adequate deep sleep can also affect your alertness, ability to pay attention and motor skills.[3] Using a sleep tracker to assess your sleep patterns can be an excellent way to see if you need more sleep. Are you routinely going to bed late and waking up early? Does "bedtime" actually mean an hour or two of scrolling? You can support restful sleep by making a few simple changes; consider assessing and adapting your sleep patterns to contribute to better sleep.
Supporting restful sleep can be as simple as dimming the lights! Creating a relaxing environment, with blackout curtains to prevent light leakage and a fan to keep you cool at night, can ease your transition into sleep. Another way to support restful sleep is limiting screen time before bed; our brain creates Melatonin to prepare for sleep, but blue light from phones and laptops can inhibit that production. Try turning off your screen before bedtime, and replacing blue-emitting LED lights with a warmer color can help, too.
Avoiding coffee or alcohol before bed is a great way to support your sleep cycle. Stimulants like caffeine can keep your body awake longer, even if you're all tucked into bed. Instead, try a calming drink like tart cherry juice or an herbal, non-caffeinated tea.
One way to occasionally support restful sleep is through a drug-free sleep aid, like Melatonin. What is Melatonin? Your body naturally produces Melatonin, which helps control your sleep cycle. Nature Made® Melatonin supports sleep by augmenting your body's melatonin levels. Occasionally, taking a Melatonin supplement can help reset your sleep cycle and support restful sleep. For more guidance, check out these blogs to answer “How much Melatonin should you take?” and “Is Melatonin safe to take every night?”†
Wondering how you might improve your sleep quality? One option Nature Made® offers is Valerian Root Extract, which supports quality sleep and helps you wake up refreshed. Valerian Root Extract is a plant-based ingredient that has been clinically studied as an adaptogen for sleep support. Sleep supporting supplements can help you sleep faster and longer, though they may increase the portion of your sleep cycle taken up by REM sleep due to the REM rebound effect. Regular sleep cycles and a healthy sleep structure are important to restful sleep.[3]†
Often, when we dream, we dream of things that are present in our lives. That's just one of the ways our sleep is affected by our lifestyle. Making changes to your lifestyle can help support a restful sleep cycle. Our diet can affect how quickly we get to sleep; a lighter dinner may make bedtime more comfortable rather than something heavier. Gentle exercises like yoga can help you get ready for bed, stretching your muscles and calming your mind. You can also try meditating on your own or with a guided meditation app to help smooth your transition into sleep.
Why is sleep important? Deep sleep is essential; our bodies need it to grow muscle and bone mass, repair and maintain tissue, and strengthen our immune systems after a busy day.[1] That's why it's vital to ensure we get the sleep we need through regular sleep routines and lifestyle changes to help support restful sleep. If you are looking for a drug-free way to occasionally support your sleep, Nature Made® Sleep Supplements, including Extended Release Melatonin Tablets and Valerian Root Extract, are guaranteed to meet Nature Made®'s high-quality standards.†
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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