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Wellblends™ Sleep & Recover™ Gummies
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Apr 20, 2022
Sleep Tips
articles
Did you know that humans can survive longer without food or water than without sleep? [1] While scientists continue to study the intricacies of sleep’s effect on the body, experts underscore how sleep helps you recharge both mentally and physically. Sleep benefits range from (supporting or maintaining) overall health, immunity, as well as helping to maintaining a healthy weight and normal cognitive functioning. [2]
On the flip side, poor sleep (especially chronic sleep loss) can result in both short-term and long-term health issues. Sleep deprivation can lead to lack of alertness, excessive daytime sleepiness, relationship stress, impaired memory, and quality of life.[3]
And, while all sleep is beneficial, one key stage—deep sleep—provides the most restorative sleep. But what is deep sleep? More importantly, how can you get more of it?
Read on for tips on how to increase deep sleep.
Your body’s ability to sleep or wake depends on the proper functioning of your internal clock known as the circadian rhythm. As part of this cycle, the body produces Melatonin (a sleep-promoting hormone) that increases as it gets dark and decreases as it gets light.
Once you’re no longer awake, sleep fluctuates throughout the night in several sleep cycles made up of four different stages. The two primary types of sleep include rapid eye movement (REM) sleep and non-rapid eye movement (non-REM) sleep. In each phase, brain activity including specific brain waves and neuronal activity occur. [4] It takes roughly 90 to 110 minutes to complete a full sleep cycle. [5] Generally, you progress through four to six rounds of sleep cycles every night. [6] Truly restorative sleep involves moving smoothly from one stage of the sleep cycle to the next, with increasingly longer, deeper REM segments happening near the morning. [4]
The four stages of sleep include: [4,5,6]
FYI: Do you ever wake up feeling groggy? It’s very common and it even has a special name—sleep inertia.[16]
Learn More: Melatonin Dosage
In general, most adults need between seven to nine hours of quality sleep every night.[7] The body self-regulates amounts of deep sleep, spending between 13-23 percent of total sleep in that deep sleep stage. [8] To improve deep sleep, you need to improve your overall sleep.
Getting a good night’s sleep involves much more than just going to bed at night. Taking a holistic approach to improving your sleep works best. This means following a healthy lifestyle and practicing good sleep hygiene. While you can take many steps to support your sleep pattern, the “top five” can make a big difference in improving sleep: [9,10,11,12,13]
Learn More: Melatonin Information
A balanced, healthy diet should include plenty of fruits and vegetables, whole grains, lean proteins, healthy fats, and low-fat dairy. Consuming certain ingredients or nutrients, in particular, can really support healthy sleep. These include: [15]
Learn More: Best Healthy Foods to Eat
Most adults need seven to nine hours of sleep each night. Sleep is categorized as REM sleep and non-REM sleep and divided into four distinct stages. The deep sleep (or restorative sleep) stage is found in stage 3 non-REM sleep. The key for how to increase deep sleep lies in improving total sleep. You can do a lot to improve both your sleep quantity and sleep quality by following a healthy lifestyle, practicing good sleep hygiene, and including certain sleep-promoting nutrients in your healthy eating.
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
This information is for educational purposes only and is not intended to serve as medical advice. Consult your health care provider for more information.
† 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.
References
NatureMade Contributor
Lisa Beach is a seasoned journalist whose work has been published in The New York Times, Good Housekeeping, Eating Well, Parents, AARP’s Disrupt Aging, Optimum Wellness, and dozens more. She also writes for a variety of health/wellness-focused brands. Check out her writer’s website at www.LisaBeachWrites.com.
Read More about Lisa BeachScience and Health Educator
Lynn is a Registered Dietitian (R.D.) and is a member of the Medical and Scientific Communications team at Pharmavite. She has over 20 years of experience in integrative and functional nutrition and has given lectures to health professionals and consumers on nutrition, dietary supplements and related health issues. Lynn frequently conducts employee trainings on various nutrition topics in addition to educating retail partners on vitamins, minerals and supplements. Lynn has previous clinical dietitian expertise in both acute and long-term care, as well as nutrition counseling for weight management, diabetes, and sports nutrition. Lynn earned a bachelor’s of science in Nutrition with a minor in Kinesiology/Exercise Science from The Pennsylvania State University. She earned a M.S. degree in Human Nutrition from Marywood University in Scranton, Pennsylvania. Lynn is an active member of the Academy of Nutrition and Dietetics, Sports Cardiovascular and Wellness Nutritionists, Dietitians in Functional Medicine, and holds a certification in Integrative and Functional Nutrition through the Academy of Nutrition and Dietetics.
Read More about Lynn M. Laboranti, RDReceive the Latest News and Special Offers
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