Guide To Entering Rem Sleep: Tips And Tricks

Sleep is a complex and mysterious process, and while it may seem passive, it is in fact an active and dynamic state. One of the four stages of sleep, REM sleep is critical for brain health and emotional resilience. Characterised by rapid eye movement, it is the sleep stage most associated with dreaming. During this stage, the eyes move rapidly, brain activity speeds up, the heart rate increases, and breathing becomes irregular. Most muscles become temporarily paralysed to prevent us from acting out our dreams, although we may experience occasional muscle twitches.

REM sleep is important for several mental processes, including memory and learning. It is also thought to play a role in brain development and creativity, and may even reduce the chances of developing post-traumatic stress disorder.

Develop and maintain a sleep schedule

Developing and maintaining a sleep schedule is one of the most important things you can do to increase your REM sleep. This is because the amount of REM sleep you get is directly related to the total amount of sleep you get.

To develop and maintain a sleep schedule, it is important to go to bed and wake up at the same time every day, even on weekends. This primes your body for sleep and waking, and disrupting this balance by keeping irregular sleep-wake times may confuse your body and interfere with REM sleep regulation. Longer periods of REM sleep tend to align with the dip in body temperature that occurs in the early morning hours, which is regulated by the circadian rhythm.

You can use an app like RISE to work out your individual sleep needs and start aiming for this number each night. When you don't get enough sleep, you can actually deny your body REM sleep in particular. While we get some REM sleep as part of each cycle, we get much more of it in the second half of the night, as the time we spend in REM increases with each cycle. So, if you don't sleep for long enough, your body won't get to spend as much time as it would like to in REM. For example, if your sleep need is eight hours and you sleep from midnight to 6 a.m., you've lost out on two hours of sleep. But, while that's just a 25% reduction in total sleep time, that may translate to 60% to 90% of lost REM sleep.

To get enough REM sleep, make sure you're getting enough sleep overall.

Avoid alcohol, caffeine, and tobacco

Alcohol, caffeine, and tobacco are all stimulants that can negatively impact your sleep. Here's how:

Alcohol

Although alcohol can make you feel sleepy and relaxed, it can disrupt your sleep later in the night. Alcohol can cause more frequent awakenings, night sweats, nightmares, headaches, and less restful sleep. It also contributes to sleep apnea, snoring, and interrupts the body's circadian rhythm. It's best to avoid alcohol for at least 4 hours before bedtime. Binge drinking can affect your melatonin levels for up to a week, and melatonin is essential for regulating your body's sleep and wake cycles.

Caffeine

Caffeine is a stimulant that can make it harder to fall asleep, cause lighter sleep, and increase the need to urinate during the night. Caffeine can stay in your system for up to 12 hours, so it's best to avoid it in the late afternoon and evening. If you're sensitive to caffeine, limit yourself to one or two cups of coffee or tea in the morning or early afternoon.

Tobacco

Nicotine is also a stimulant that can increase your heart rate, blood pressure, and alertness. Like caffeine, it can make it harder to fall asleep, reduce the amount of deep sleep, and cause more frequent awakenings. It's best to avoid nicotine for at least 4 hours before bedtime. If you're a regular smoker, consider quitting or cutting down for the benefit of your sleep and overall health.

By avoiding alcohol, caffeine, and tobacco, especially close to bedtime, you can improve your sleep hygiene and increase the likelihood of getting a good night's sleep.

Exercise regularly

Regular exercise is an important part of improving the quality of your sleep and ensuring you get enough REM sleep.

It is recommended that you try to get about 30 minutes of exercise per day, but make sure you do this several hours before bed. Getting regular exercise and spending some time outside in natural sunlight every day can help improve your sleep and get more REM sleep.

Exercising during the day can help you fall asleep faster and wake up less often during the night. It can also help to reduce stress and anxiety, which can make it easier to fall asleep.

However, it is important to avoid exercising too close to bedtime, as this can interfere with your sleep. The ideal time to exercise may depend on your circadian rhythm, and apps like RISE can help you determine the best time for you to exercise.

Create a dark, cool, quiet bedroom environment

Creating a dark, cool, and quiet bedroom environment is essential for getting a good night's sleep and increasing your REM sleep. Here are some tips to achieve that:

• Set the thermostat to a comfortable temperature, preferably between 60 and 68 degrees Fahrenheit. Research shows that a cool bedroom environment can promote better sleep and preserve REM sleep.
• Use blackout curtains or thick blinds to block out any external light sources. Light can interfere with your body's natural sleep-wake functions, so keeping your bedroom dark is crucial.
• Wear an eye mask to cover your eyes and block out any light that may disturb your sleep. This can be especially helpful if you are sensitive to light or have trouble falling asleep.
• Use earplugs or a white noise machine to reduce noise levels in your bedroom. Unwanted noise can disrupt your sleep, so creating a quiet environment is important.
• Choose the right bedding and sleepwear. Opt for lightweight and breathable materials such as linen, bamboo, or Tencel for your sheets and sleepwear. This can help regulate your body temperature and make you more comfortable during sleep.
• Avoid using electronic devices in bed. The blue light emitted by screens can interfere with your sleep and disrupt your body's natural sleep hormones. Charge your devices away from your bed and avoid scrolling before bedtime.
• Consider using a fan or air conditioner to maintain a cool temperature. A gentle breeze from a fan can also provide white noise, helping to block out any unwanted sounds and create a more relaxing environment.

By following these tips, you can create a dark, cool, and quiet bedroom environment that promotes better sleep and increases your chances of achieving more REM sleep.

Practice good sleep hygiene

Sleep hygiene is a set of daily behaviours that can help you fall asleep faster and wake up less often during the night. Here are some tips to improve your sleep hygiene:

• Get some light in the morning: Aim for 10 minutes of natural light as soon as possible after waking up. If it's an overcast day or you're getting light through a window, make that 30 minutes. This will reset your circadian rhythm, or body clock, for the day, helping you feel sleepy at the right time in the evening.
• Avoid light in the evenings: Light suppresses the sleep hormone melatonin. Dim the lights and put on blue-light-blocking glasses 90 minutes before bed.
• Avoid caffeine, alcohol, exercise, and large meals close to bedtime: All four can keep you awake or wake you up during the night. Try to finish your last drink three to four hours before heading to bed.
• Make your bedroom dark, cool, and quiet: Set the thermostat to 65 to 68 degrees Fahrenheit, wear an eye mask, and use blackout curtains and earplugs to help you fall asleep and reduce sleep disruptions.
• Develop a relaxing bedtime routine: Give yourself time to unwind before bed each night. This helps to reduce stress and anxiety and helps you fall asleep faster. Use this time to read, do yoga, journal, or listen to music.
• Get regular exercise: Try to get about 30 minutes a day, but do so several hours before bed.
• Keep your bedroom for sleeping: Your brain uses your sense of place in subtle ways that can affect how you sleep.

Frequently asked questions