Accessing Rem Sleep: Tips For Falling Into Deep Slumber Faster

Sleep is essential for survival, and the amount of time spent in various sleep stages is crucial for well-being. One of these stages is REM sleep, which is important for brain health and function. REM sleep is characterised by rapid eye movement and is when most dreams occur. It stimulates areas of the brain that help with learning and memory, and plays a role in brain development and emotional processing.

While the exact science of sleep is still unclear, there are several factors that can impact the amount of REM sleep a person gets. These include time changes, alcohol consumption, nicotine use, lack of physical activity, stress, and depression.

To increase REM sleep, it is recommended to maintain a consistent sleep schedule, exercise regularly, create a relaxing sleep routine, avoid caffeine and alcohol, and maintain a cool, dark, and quiet bedroom environment.

Stick to a sleep schedule

Sticking to a sleep schedule is one of the most important things you can do to get more REM sleep. Here are some tips to help you do that:

Set a regular bedtime and wake-up time

Try to go to bed and wake up at the same time every day, even on weekends and holidays. This helps to regulate your body's sleep/wake cycle and makes it easier for you to fall asleep at night. A consistent sleep schedule also ensures that your body gets used to a certain rhythm, making it easier to fall asleep and wake up at the desired times.

Avoid napping or sleeping in

If you have trouble sleeping one night, avoid napping or sleeping in the next day. While it may be tempting to catch up on lost sleep, doing so will only disrupt your carefully crafted sleep schedule. You may be more tired during the day, but you will sleep better the following night.

What to do if you can't fall asleep

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 a book or listening to soothing music, until you feel sleepy again. Staying in bed and watching the clock will only make insomnia worse.

Plan your sleep and wake times

Allow for at least 7 hours of sleep each night. Over time, your body will adjust to this schedule, and you may even find it easier to wake up in the mornings.

Exercise regularly

Regular physical activity can improve the quality of your sleep. Try to get at least 20 to 40 minutes of exercise each day, but be sure to finish your workout at least 3 hours before bedtime to give your body time to wind down.

Manage stress

If you're feeling stressed, try finding creative outlets to help you relax. Some people find that exercise, journaling, meditation, or gratitude practices help to reduce stress levels. Aromatherapy and essential oils can also be useful tools for managing stress.

Avoid caffeine, alcohol, and nicotine

Caffeine, alcohol, and nicotine are stimulants that can interfere with your sleep. If you want to access REM sleep faster, it's best to avoid them, especially later in the day and closer to your bedtime.

Caffeine is known to interfere with a good night's rest because it blocks brain chemicals that promote sleep. Research has shown that consuming three 150-milligram servings of caffeine a day—the equivalent of about 4 to 4.5 cups of coffee—can affect REM sleep. Therefore, it is advisable to cut back on caffeine and avoid it in the second half of the day. This includes not only coffee but also black and green tea and sodas.

Alcohol is another substance that can delay and reduce your REM sleep. While it may initially make you feel sleepy, alcohol interferes with your sleep, especially REM sleep. A nightcap may help you nod off, but it suppresses REM sleep. Research has found that drinking a moderate to high amount of alcohol can delay when you first enter REM sleep and reduce the overall time spent in this stage. Therefore, it is recommended to avoid alcohol before bed and have your last drink at least three hours beforehand.

Nicotine is also known to suppress REM sleep. A 2009 study found that nicotine was a culprit in reducing this stage of rest. Therefore, if you smoke, it is advisable to avoid doing so later in the day and closer to bedtime.

Exercise regularly

Regular exercise is an important part of improving your sleep quality and increasing the amount of REM sleep you get. Research has shown that a single day of exercise is unlikely to make a difference, but physical activity on a regular basis can yield improvements. Try to exercise outside in the morning, as natural light helps to set your body's sleep/wake cycle. Aim for around 30 minutes of exercise per day, but be sure to finish your workout at least three hours before bedtime to give your body time to wind down.

If you're not sure where to start, try adding a 20-minute walk into your day, and slowly increase it to 30 minutes, then 40. There's also yoga, swimming, jogging, or any other light to medium physical activity. Just do what you enjoy most!

If you're struggling to find the energy to exercise, prioritising sleep can help. Getting a good night's rest will leave you feeling more energised and make it easier to incorporate exercise into your daily routine.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine is an important part of getting a good night's sleep. Here are some tips to help you wind down and prepare for sleep:

• Warm bath: Taking a warm bath can help relax your body and mind, making it easier to fall asleep. It is a good idea to take a warm bath an hour or two before bedtime.
• Relaxing music: Listening to soft, classical, or calming music can help soothe and relax your mind, aiding in the process of falling asleep.
• Reading: Reading a book before bed can be a great way to unwind and separate yourself from the stresses of the day. However, it is recommended to avoid reading on your phone or tablet as these devices emit blue light that can interfere with your sleep.
• Aromatherapy: Using essential oils such as lavender, bergamot, and cedarwood can help calm your nervous system and make you feel sleepier. You can use a diffuser or sprinkle a few drops on a piece of fabric near your pillow.
• Meditation: Meditation can be a powerful tool to calm your mind and relax your body, making it easier to fall asleep.
• Avoiding screens: The light from TV, phone, and computer screens can interfere with your sleep. It is best to avoid these screens at least an hour before bedtime and opt for more relaxing activities.

By incorporating these activities into your bedtime routine, you can create a calming and soothing environment that will help you prepare for sleep and increase your chances of achieving REM sleep faster.

Keep your bedroom cool, dark, and quiet

Keeping your bedroom cool, dark, and quiet is one of the most important factors in getting a good night's sleep and reaching the REM stage. Here are some tips to help you achieve this:

Keep the Bedroom Cool

• Air out your bedroom before sleep, and leave a window slightly open.
• Ensure your room is cool to help you fall asleep faster. Our body temperature naturally drops at night, so a cool bedroom will signal to your body that it's time for sleep.
• If your bedroom tends to get too warm, consider investing in a fan or air conditioning unit to help regulate the temperature.

Keep the Bedroom Dark

• Use blackout curtains or blinds to block out street lamps and early morning sunlight.
• Avoid bright lights in the bedroom, especially before bed. Bright lights can hinder melatonin production, which is crucial for regulating sleep.
• If you need a light source, opt for a small night light or a salt lamp, which emits a soft, warm glow.

Keep the Bedroom Quiet

• Soundproof your bedroom, if possible. This can include adding thick curtains, installing soundproof windows, or using door seals to block out noise from the outside.
• Invest in a white noise machine or download a white noise app to block out any disruptive sounds. White noise contains all sound frequencies, acting as a blanket of consistent sound that can help you fall and stay asleep.
• Alternatively, use earplugs designed for sleeping. Look for those made from flexible silicone that will mould to the shape of your ears for a comfortable fit.

Frequently asked questions