Unlocking Instant Rem Sleep: A Guide To Hacking Your Sleep

Sleep is a complex and mysterious process, and while we sleep, our body cycles between being awake and asleep. One of the stages of sleep is REM sleep, which is important for brain health and function. During REM sleep, our eyes move rapidly behind closed eyelids, and our brain activity is similar to when we are awake. We experience dreams, and our heart rate, blood pressure, and breathing increase. REM sleep is important for learning, memory, and mood regulation, and it protects against dementia. While there is no instant way to enter REM sleep, there are several ways to increase the amount of REM sleep we get. These include maintaining a sleep schedule, limiting alcohol and caffeine intake, exercising, and creating a relaxing bedtime routine.

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 stick to a consistent sleep schedule:

• Set a regular bedtime and wake-up time: Go to bed and wake up at the same time every day, even on weekends and holidays. This will help regulate your body's sleep/wake cycle, making it easier to fall asleep and wake up.
• Be consistent: Consistency is key when it comes to sleep. Even small deviations from your sleep schedule can disrupt your body's natural rhythm. Try to maintain the same sleep and wake times every day, regardless of your plans or activities.
• Avoid napping: While napping can be tempting, especially if you're feeling tired, it can disrupt your sleep schedule and make it harder to fall asleep at night. If you must nap, try to limit it to 20-30 minutes and avoid napping too close to bedtime.
• Create a bedtime routine: Establishing a relaxing bedtime routine can help signal to your body that it's time to wind down and prepare for sleep. This might include reading a book, listening to soothing music, or taking a warm bath.
• Avoid stimulants: Caffeine and nicotine are stimulants that can interfere with your sleep. Avoid consuming them, especially later in the day. If you must consume them, try to limit your intake and have them earlier in the day.
• Limit alcohol consumption: Alcohol may make you feel sleepy at first, but it can disrupt your sleep, especially REM sleep. Avoid drinking alcohol close to bedtime, and limit your intake to moderate levels.
• Exercise regularly: Regular physical activity can help improve your sleep quality. Try to get at least 30 minutes of exercise each day, but avoid strenuous workouts too close to bedtime, as it may make it harder to fall asleep.
• Create a comfortable sleep environment: Make sure your bedroom is cool, dark, and quiet. Remove any distractions, such as electronics or bright lights, that may interfere with your sleep.
• Deal with insomnia: If you have trouble falling asleep or staying asleep, don't lie awake in bed. Get up and go to another room, and do something relaxing until you feel sleepy again.
• Seek professional help: If you consistently have trouble sticking to a sleep schedule or experience insomnia, consider consulting a healthcare professional or sleep expert. They can help you identify any underlying issues and provide personalized advice.

Avoid caffeine, alcohol, and tobacco

Caffeine, alcohol, and tobacco are all stimulants that can negatively impact your sleep. Caffeine is a drug that acts as a stimulant, both mentally and physically. It can make it harder to fall asleep, cause you to sleep more lightly and wake up more often, and increase the need to use the toilet during the night. It is best to limit your caffeine intake to no more than 200 mg per day and avoid it entirely in the late afternoon or evening. If you are having trouble sleeping, you may need to stop consuming caffeine even earlier in the day.

Alcohol can also disrupt your sleep. While it may make you feel sleepy at first, it interferes with your sleep later in the night. Drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, and headaches, resulting in less restful sleep overall. It is recommended to avoid alcohol for at least 4 hours before bedtime. Binge drinking can affect your melatonin levels for up to a week, which can disrupt your sleep rhythm and make it harder to fall and stay asleep.

Nicotine, found in cigarettes, is another stimulant that can disrupt your sleep. It may seem relaxing to have a cigarette before bed, but it actually makes it harder to fall asleep and stay asleep. Ideally, cigarettes should be avoided altogether, but at the very least, they should not be consumed within 2 hours of bedtime.

Exercise and spend time outdoors

Spending time outdoors and exercising are great ways to promote better sleep and increase your chances of instantly dropping into REM sleep.

Exercising daily has been shown to improve the length of time you sleep, how quickly you fall asleep, and your overall sleep quality. It is important to time your exercise appropriately, as vigorous exercise can raise your core temperature and interfere with your sleep-wake cycle, which could reduce REM sleep. Moderate or low-intensity exercise in the evening may help sleep quality. Morning exercise is also a great option, as exercising outside in the morning natural light will help set your body's sleep/wake cycle.

Spending time outdoors during the day can also help improve your nighttime sleep. Exposing yourself to sunlight in the morning may be especially beneficial.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine can help you wind down and prepare for a good night's sleep. Here are some tips to help you get started:

Decide on a bedtime

Choose a bedtime that works for your schedule and stick to it. This will help train your brain to naturally feel tired at the same time each night. It's important to maintain a consistent sleep schedule, even on weekends.

Put away electronics

The blue light emitted by electronic devices can trick your brain into thinking it's still daytime, suppressing the production of melatonin, a hormone that helps prepare your body for sleep. Put away all electronic devices at least 30 minutes to an hour before bedtime. If you must use your phone, turn on the red light filter or night mode to reduce the amount of blue light exposure.

Have a light snack or bedtime tea

Heavy meals and alcoholic beverages before bed can lead to indigestion and disrupt your sleep. Instead, opt for a light snack like fruit or yogurt, or a non-caffeinated herbal tea with chamomile or lavender to promote sleep.

Stretch, breathe, and relax

Engaging in relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or yoga can help release physical and mental tension. Meditation can also be beneficial; mindfulness meditation, in particular, can improve your ability to manage stress and tension, preparing your body and mind for sleep.

Write down a to-do list or journal

Journaling can be a restorative practice, helping to sort out thoughts and feelings before bed. If journaling feels overwhelming, try making a simple to-do list for the following day. This can help reduce stress and improve sleep onset by providing a sense of organisation and control.

Prepare your bedroom

Transform your bedroom into a sleep-inducing oasis. Set the temperature between 65-68°F (18-20°C) and turn off any noisy electronics. Dim the lights, use blackout curtains to block out external light, and remove any clutter. You can also use aromatherapy with calming scents like lavender and cedarwood to promote relaxation.

Maintain a comfortable bedroom

Maintaining a comfortable bedroom is essential for getting a good night's sleep. Here are some tips to create a relaxing and sleep-promoting environment:

Visual Design

When designing your bedroom, opt for warm and appealing colours that make you feel relaxed and comfortable. Choose a colour scheme that fosters a sense of calm to help ease you into sleep. If repainting your walls is not an option, you can accent certain colours with bedding, rugs, or wall art. Additionally, ensure your bedroom layout is spacious and well-organised. Avoid clutter and visual distractions, as they can induce stress and make it harder to fall asleep. A clean, organised space can promote a sense of calm and reduce anxiety.

Lighting

Light plays a crucial role in regulating your body's circadian rhythm. Try to make your bedroom as dark as possible at night to promote a healthy sleep-wake cycle. Use blackout curtains or shades to block external light, and keep lighting low with lamps that emit a soft, warm glow. Avoid bright overhead lights before bed, as they can interfere with your body's natural sleep cues.

Noise

External noise can cause frequent awakenings and disrupt sleep quality. If you live in a noisy area, consider using earplugs or a white noise machine to block out unwanted sounds. White noise or calming nature sounds can help you fall asleep and stay asleep by masking background noises.

Scents

Aromatherapy can also enhance your sleep environment. Studies have shown that certain scents, such as lavender, can promote relaxation and improve sleep quality. Essential oils or scented candles can help create a calming and soothing atmosphere in your bedroom.

Temperature

Maintaining a comfortable temperature is crucial for a good night's sleep. Most sleep experts recommend keeping your bedroom between 60°F and 72°F (15.6°C to 22°C). A cooler bedroom can improve sleep by reducing nighttime sweating. If you don't have a thermostat, use fans or open windows to adjust the temperature.

Air Quality

Ensuring proper ventilation and fresh air in your bedroom is important for both your health and sleep quality. Stuffy, poorly ventilated rooms can contribute to insomnia and excessive daytime sleepiness. Regular cleaning can reduce dust and allergens, improving air quality and promoting better sleep.

Frequently asked questions