Enhancing Rem Sleep: Strategies For Deeper Rest

Getting a good night's sleep is important for our health and well-being. While all stages of sleep are beneficial, REM sleep is particularly crucial. REM stands for rapid eye movement, and it is during this stage that our eyes move rapidly, our brain is active, and we dream. REM sleep is important for learning, memory, and emotional processing. If we don't get enough REM sleep, we may experience symptoms such as trouble coping with emotions, difficulty concentrating, a weakened immune system, and feeling groggy in the morning. So, how can we increase our REM sleep?

Stick to a sleep schedule

Sticking to a sleep schedule is one of the most important things you can do to increase your REM sleep. This means going to bed and waking up at the same time every day, even on weekends and holidays. This helps to regulate your body's sleep/wake cycle, making it easier for you to fall asleep and wake up. It also primes your body for sleep and waking, so you'll feel more alert in the mornings and sleepier at night.

If you can't fall asleep within 20 to 30 minutes, get out of bed and go to another room. Do something relaxing like reading or knitting until you feel sleepy again. Don't stay in bed watching the clock, as this can make insomnia worse. If you have a night of poor sleep, try not to sleep in or nap the next day, as this will disrupt your routine. You may be more tired, but you will sleep better the following night.

It's also important to understand how sleep works. Each sleep cycle lasts about 80 to 120 minutes and includes three stages of non-REM sleep followed by a stage of REM sleep. The first REM episode is short, but it lengthens during each subsequent cycle. Towards the end of the night, you may spend up to half an hour in REM sleep. So, if you're getting a full night's sleep, you're more likely to get enough REM sleep.

If you're having trouble sleeping, try to identify any factors that might be interfering with your sleep quality. This could include things like bright lights, noise, or an uncomfortable bedroom temperature. Make changes to your sleep environment as needed to create a comfortable, cozy, and relaxing space.

Avoid caffeine, alcohol, and tobacco

Caffeine, alcohol, and tobacco are all stimulants that can negatively impact your sleep cycle. Caffeine and nicotine are stimulants that increase alertness and heart rate. Consuming them close to bedtime can make it harder to fall asleep, reduce the amount of deep sleep you get, and cause you to wake up more often during the night. Caffeine can remain in your system for up to 12 hours, while nicotine can stay in your system for up to four hours. Therefore, it is recommended to avoid caffeine and nicotine at least four hours before bedtime.

Alcohol is a depressant that can make you feel relaxed and tired, but it can also disrupt your sleep quality. It can reduce the amount and quality of REM sleep, make you wake up more frequently, and worsen sleep apnea. It is best to avoid drinking alcohol close to bedtime or at least three hours before. If you do drink in the evening, stick to one or two drinks and drink plenty of water to stay hydrated.

Quitting or reducing your consumption of caffeine, alcohol, and tobacco can improve your sleep hygiene and help you get a better night's sleep. This is because these substances can interfere with your sleep patterns and disrupt your sleep cycles, particularly REM sleep. REM sleep is important for brain health and function, and a lack of it can affect your quality of life and overall health.

Exercise regularly

Regular exercise is a great way to increase your REM sleep. It helps regulate your body's sleep-wake cycle, or circadian rhythm. Aim for at least 30 minutes of exercise per day, but make sure to do it several hours before bedtime. Morning exercise is ideal, as natural light helps set your body's sleep/wake cycle.

Any form of exercise is beneficial, so choose activities you enjoy and that suit your fitness level. This will help you maintain your exercise routine. If you're unsure about what type of exercise to do, or how much, consult a healthcare professional or fitness expert for advice. They can guide you based on your individual needs and preferences.

Exercising outdoors is especially beneficial, as exposure to natural sunlight during the day can also help regulate your sleep-wake cycle. Just be mindful of the time of day, as late-afternoon or evening exercise may interfere with your sleep due to its stimulating effects.

In addition to increasing REM sleep, regular exercise offers a range of other health benefits. It can improve your cardiovascular health, strengthen your muscles and bones, boost your mood and energy levels, and enhance your overall sleep quality. So, incorporating exercise into your daily routine can have a positive impact on your sleep and overall well-being.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine is an important step in increasing your REM sleep. Here are some tips to help you establish a soothing and calming pre-sleep ritual:

Limit Screen Time:

The blue light emitted by electronic devices such as phones, tablets, and televisions can interfere with your sleep. It is best to avoid screens altogether before bed, but if that's not possible, try to limit your exposure and use blue light filters. Keeping gadgets and screens out of the bedroom will help you resist the temptation to scroll or watch TV right before bed.

Read a Book:

Instead of watching TV or browsing your phone, try reading a book. This activity can help you relax and distract your mind from the worries of the day. Just make sure to choose a physical book or an e-reader that doesn't emit blue light, as regular exposure to these lights can disrupt your sleep cycle.

Listen to Soothing Music:

Music can be a powerful tool for relaxation. Opt for soft, classical, or instrumental music to help you unwind. Avoid loud or stimulating music close to bedtime, as it may interfere with your sleep by activating your mind and body.

Take a Warm Bath:

A warm bath is a great way to relax your body and mind. It can help you feel calm and comfortable, preparing you for a good night's sleep. Adding some calming essential oils or bath salts can further enhance the experience.

Meditate:

Practising mindfulness meditation can help you calm your mind and ease anxiety. It involves focusing on your surroundings in the present moment and observing your thoughts without judgement. Meditation has been shown to reduce insomnia and improve sleep quality.

Avoid Stimulating Activities:

Vigorous exercise, loud music, and scary movies are stimulating activities that can interfere with your sleep. Evaluate your evening routine and swap out any stimulating activities for more relaxing ones. Opt for a gentle walk or some light stretching instead of an intense workout, and choose a comedy or a feel-good movie over a horror film.

Make Your Bedroom Comfortable:

Your bedroom should be a tranquil and inviting space. Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains to block out outside light and noise, and adjust the temperature to a comfortable level. Make your bed with comfortable, breathable bedding, and invest in a good pillow that suits your sleeping style.

Enhance your sleep environment

Enhancing your sleep environment is crucial for increasing REM sleep. Here are some ways to optimise your bedroom for better sleep:

Light

Hang up blackout curtains to block out any outside light. Make sure to turn off all lights when it's time to sleep. Avoid watching TV or using electronics before bed as the light from screens can interfere with your sleep.

Sound

Keep your bedroom quiet and peaceful. If you live in a noisy area, consider investing in soundproofing or using a white noise machine to block out external sounds.

Temperature

Maintain a cool bedroom temperature. A hot environment can disrupt your sleep, so ensure your bedroom is well-ventilated or consider using a fan or air conditioning.

Comfort

Make your bedroom comfortable and relaxing. Ensure your bed is inviting and cosy, with comfortable pillows and bedding.

Distractions

Remove distractions from your bedroom, such as a TV or other gadgets and screens. Create a calm and soothing atmosphere to help you unwind and prepare for sleep.

Relaxation

Establish a relaxing bedtime routine. Engage in soothing activities such as reading a book, listening to classical music, or taking a warm bath to help you wind down before sleep.

Frequently asked questions