Maximizing Rem Sleep: Tips For Better Rest

Getting enough REM sleep is essential for brain health and function. REM sleep is when most dreams occur, and it is associated with memory consolidation, emotional processing, brain development, and dreaming. During REM sleep, your eyes move rapidly behind closed eyelids, and your heart rate, blood pressure, brain activity, and breathing increase. While the average person experiences four to six REM episodes during a normal night of sleep, there are several ways to increase your REM sleep. These include developing and maintaining a sleep schedule, treating sleep disorders, avoiding alcohol, caffeine, and tobacco, and using sleep hygiene techniques.

Stick to a sleep schedule

Sticking to a sleep schedule is one of the most important things you can do to access your REM sleep. Here are some tips to help you develop and maintain a healthy sleep schedule:

• Set a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends and holidays. This consistency can significantly improve your sleep quality and duration.
• Understand your sleep needs: Recognise how much sleep your body requires. On average, adults need seven to nine hours of sleep per night. However, this may vary from person to person, so it's important to listen to your body and adjust your schedule accordingly.
• Prioritise sleep: Choose a bedtime that allows you to get the recommended amount of sleep for your age. Make sleep a non-negotiable part of your daily routine.
• Maintain a bedtime routine: Engage in calming activities before bed to signal to your brain that sleep is approaching. This could include reading, listening to soothing music, or taking a warm bath.
• Avoid stimulants: Steer clear of caffeine and nicotine, especially later in the day. These substances can interfere with your sleep and make it harder to fall and stay asleep.
• Limit alcohol: While alcohol may make you feel sleepy initially, it can disrupt your sleep, particularly REM sleep. Avoid consuming alcohol close to bedtime to improve your sleep quality.
• Exercise regularly: Aim for about 30 minutes of daily exercise, but try to finish your workout several hours before bedtime. Regular exercise can improve your overall sleep quality and make it easier to stick to a consistent sleep schedule.
• Create a sleep-conducive environment: Ensure your bedroom is cool, dark, quiet, and free from distractions. Avoid watching TV or working on your computer in bed.
• Deal with sleeplessness constructively: If you can't fall asleep within 20 to 30 minutes, get out of bed and go to another room. Engage in a quiet activity, such as reading or listening to soothing music, until you feel sleepy again.
• Avoid napping: While napping can be tempting, it can disrupt your overnight sleep and affect the quality of your REM sleep. If you must nap, try to limit it to 20–30 minutes and avoid napping too close to bedtime.

Avoid caffeine, nicotine, and alcohol

Caffeine, nicotine, and alcohol are stimulants that can interfere with sleep. Caffeine and tobacco may disrupt the normal progression through the sleep stages, especially if consumed in the evening or close to your desired sleep period. Alcohol can delay the onset of REM sleep and reduce the overall time spent in this stage.

If you want to improve your sleep quality, it is best to cut down on these substances, especially in the late afternoon or evening. Caffeine, found in coffee, tea, chocolate, and some pain relievers, is a stimulant that can keep you awake and reduce your overall sleep time. Nicotine, found in tobacco products, is also a stimulant that can disrupt sleep. Alcohol, on the other hand, is a depressant that can make you sleepy at first but then interfere with your sleep later in the night. It suppresses REM sleep, which is vital for memory, learning, and emotional processing.

If you are struggling to fall asleep or stay asleep, try avoiding caffeine, nicotine, and alcohol, especially close to bedtime. You might be surprised at how much your sleep improves!

Exercise and spend time outdoors

Exercising and spending time outdoors are great ways to improve your sleep quality and duration. Research has shown that daily exercise improves the length of time you sleep, how quickly you fall asleep, and your overall sleep quality. It can also help optimise your sleep-wake cycle.

However, it is important to time your exercise appropriately. While moderate or low-intensity exercise in the evening may help sleep quality, vigorous exercise has been shown to raise your core temperature and interfere with your sleep-wake cycle, which could lead to reduced REM sleep. Therefore, it is recommended to exercise several hours before bed and preferably outdoors in the morning, as natural light helps to set your body's sleep-wake cycle. Spending time outdoors during the day can help improve your sleep at night.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine can help you wind down and prepare for sleep. Here are some tips to help you create a soothing pre-sleep ritual:

• Switch off electronic devices: The content on electronic devices can be stimulating, and the blue light emitted by screens can affect your internal body clock. If you must use your phone, enable the blue light filter or night mode and dim the screen brightness.
• Do a simple relaxation exercise or meditation: Try dimming the lights or lighting a candle to create a calm atmosphere. Sit cross-legged or lie down comfortably and take slow, deep breaths. Think of a few things you're grateful for and tell yourself that the day is over, forgiving yourself and others for any mistakes.
• Spend time outdoors: If meditation isn't your thing, consider going for a walk outside or sitting in a garden or balcony to breathe in the fresh air before bed.
• Read a book: Reading is a common bedtime activity and can promote healthy sleep. Stick to books with simple plots to avoid overstimulation.
• Listen to music or a relaxation app: Opt for calming, slow music without lyrics. You can also try listening to a bedtime story podcast or a relaxation app.
• Write down your worries and reminders: Writing down your concerns and tasks for the next day can help clear your mind and reduce anxiety.
• Have a relaxing drink or light snack: Avoid caffeine, alcohol, and sugary drinks before bed. Instead, opt for herbal tea or decaffeinated drinks. If you're hungry, choose a light, healthy snack like yogurt or nuts.
• Engage in spiritual practice: If you find peace and clarity in spiritual activities, incorporate them into your bedtime routine. This could include reading spiritual literature, praying, or doing light yoga.
• Maintain a comfortable bedroom temperature: A cooler bedroom temperature is generally recommended for better sleep. Set your thermostat between 65-68° Fahrenheit (19-21° Celsius). Take a shower or a warm bath an hour or two before bed to help your body cool down.
• Spend time with loved ones: Connecting with family, friends, or your partner can boost feelings of love and happiness, helping you feel more relaxed before bed.

Remember, you can tailor your bedtime routine to your specific needs and circumstances. The key is to create a quiet, relaxing, and enjoyable pre-sleep ritual that helps you unwind and prepare for a restful night's sleep.

Avoid screens before bed

Screens and electronic devices are a common feature of our bedtime routines. However, the blue light emitted by these devices is known to interfere with our sleep by suppressing the production of melatonin, a hormone that makes us feel tired and ready for sleep. As such, it is recommended that you avoid screens for at least an hour before bed. Here are some tips to help you do that:

• Dim the lights and use blue light filters: While blue light from electronic devices can disrupt your sleep, blue light from fluorescent and LED lights can also reduce or delay the production of melatonin. Therefore, it is advisable to dim the lights in your home in the evening and use blue light filters on your devices.
• Establish a relaxing bedtime routine: Engage in relaxing activities that don't involve screens in the hour before bed. This could include reading, taking a warm bath, or listening to soothing music.
• Make your bedroom a screen-free zone: Remove all electronic devices from your bedroom, including your television. If you must use your phone or laptop before bed, try to keep them outside the bedroom or at least a few feet away from your bed.
• Use blue light-blocking glasses: If you must use screens before bed, consider investing in a pair of blue light-blocking glasses. These glasses are designed to shield your eyes from blue light emissions, helping to reduce their impact on your sleep.
• Set reminders and rules: Use the bedtime reminders on your devices to help you stick to a consistent sleep schedule. You can also set rules for yourself, such as only allowing screen time in your bedroom while standing up.
• Choose relaxing content: If you do use screens before bed, opt for calming and relaxing content. Avoid stressful or violent news stories, shows, or video games that can increase feelings of arousal and make it harder to fall asleep.
• Don't multitask: Using multiple screens simultaneously, such as watching TV and scrolling on your phone, may be more disruptive to your sleep than using a single screen. Try to avoid multitasking with screens in the hour before bed.
• Don't look at screens in the dark: Looking at screens in a dark room can be more damaging to your sleep than using them in a well-lit room. If you must use screens before bed, keep the lights on, but opt for soft, low lighting rather than bright overhead lighting.

Frequently asked questions