Hacking Sleep: Enter Rem Faster

REM sleep is crucial for memory consolidation and preparing and maintaining neural connections to enhance future learning. It also plays a role in emotional processing, creativity, and recovery from stressful events. While it is not possible to force yourself straight into REM sleep, there are several strategies you can employ to increase your chances of experiencing longer and more restorative periods of REM sleep. These include adhering to a consistent sleep schedule, exercising regularly, creating a relaxing bedtime routine, and abstaining from substances like caffeine, alcohol, and tobacco, especially later in the day. Additionally, maintaining a cool, dark, and quiet bedroom environment and refraining from screen time before bed can also promote better sleep and facilitate the conditions needed for optimal REM sleep.

Develop and maintain a sleep schedule

Developing and maintaining a sleep schedule is crucial for improving sleep quality and ensuring you get sufficient REM sleep. Here are some detailed tips to help you establish and stick to a healthy sleep schedule:

Set a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. Maintaining a regular sleep schedule helps regulate your body's internal clock, or circadian rhythm. This balance between sleep and wakefulness is essential for optimal REM sleep regulation.

Create a bedtime routine: Establish a calming and soothing pre-sleep routine. This can include activities such as reading a book, listening to relaxing music, or taking a warm bath. Engaging in relaxing activities before bed helps signal to your body and mind that it's time to wind down and prepare for sleep.

Avoid stimulants: Steer clear of stimulants such as caffeine, nicotine, and alcohol, especially later in the day. These substances can interfere with your sleep cycles and reduce the overall quality of your sleep, including REM sleep. Try to limit or avoid consuming these substances, especially in the late afternoon or evening.

Exercise regularly: Incorporate regular physical activity into your daily routine. Exercise can promote better sleep by reducing stress levels and tiring your body in a healthy way. Just be mindful of the timing of your workouts, as exercising too close to bedtime may make it harder to fall asleep.

Maintain a sleep-conducive environment: Transform your bedroom into a sleep sanctuary. Keep it cool, dark, and quiet to facilitate better sleep. Consider using blackout curtains, earplugs, or white noise machines if necessary. Additionally, avoid using electronic devices like phones, tablets, or laptops in bed, as the blue light emitted by these screens can disrupt your sleep.

Stick to your schedule: Consistency is key. Once you've established your sleep schedule, do your best to stick to it as much as possible. This includes maintaining your bedtime and wake-up time, as well as adhering to your bedtime routine. Over time, your body will adjust to this routine, making it easier to fall asleep and wake up feeling more rested.

Treat sleep disorders

Sleep disorders can be treated in a variety of ways, depending on the type and underlying cause. Treatment usually involves a combination of medical treatments and lifestyle changes.

Medical Treatments

• Melatonin supplements can help to regulate your sleep-wake cycle.
• Allergy or cold medication can help if allergies or respiratory problems are causing sleep issues.
• Medications for underlying health issues can help if the sleep disorder is a symptom of another condition.
• Breathing devices or surgery are often used to treat sleep apnea, which is characterised by pauses in breathing during sleep.
• A dental guard can be used to treat teeth grinding, which is a parasomnia (a class of sleep disorders that cause abnormal movements and behaviours during sleep).

Lifestyle Changes

• Exercise regularly but not too close to bedtime.
• Maintain a cool, dark, and quiet bedroom environment.
• Establish a regular bedtime routine with soothing activities such as reading or taking a warm bath.
• Keep gadgets and screens out of the bedroom as the light from these can disrupt your sleep-wake cycle.
• Avoid caffeine, nicotine, and alcohol close to bedtime as these can interfere with your sleep.
• Eat meals on a regular schedule and avoid late-night dinners.
• Drink fewer fluids before bedtime to avoid needing to use the bathroom during the night.
• Learn new ways to manage stress such as meditation or yoga.

Treatments for Insomnia

Insomnia is a common sleep disorder, characterised by the inability to fall asleep or remain asleep. It can be treated with Cognitive Behavioural Therapy (CBT-I), which is a 6- to 8-week treatment plan that teaches techniques to fall asleep faster and stay asleep longer. This can be done in person, by telephone, or online. Medication may also be prescribed if other treatments have been ineffective, but these often have side effects and should not be taken long-term.

Avoid alcohol, caffeine, and tobacco

Alcohol, caffeine, and tobacco are all stimulants that can negatively impact your sleep. Consuming these substances, especially in the evening or close to your desired sleep time, can interfere with your sleep stages and reduce the overall quality of your sleep.

Drinking a moderate to high amount of alcohol can delay the onset of REM sleep and reduce the total amount of time spent in this sleep stage. Alcohol may make you feel sleepy initially, but it disrupts your sleep later in the night. In the second half of the night, sleep after drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, and headaches. It is best to avoid alcohol for at least 4 hours before bedtime. Binge drinking can also affect your melatonin levels for up to a week. Melatonin is crucial for regulating your sleep-wake cycles and making you feel sleepy at night.

Caffeine, a stimulant found in many everyday foods and drinks such as tea, coffee, chocolate, and cola, can make it harder to fall asleep and may cause you to sleep more lightly. It may also increase the number of times you wake up during the night and prompt you to get up to use the toilet. Caffeine can take 30-70 minutes to reach peak levels in your body, and its effects can last for up to 7 hours. Even if you feel you have become accustomed to caffeine and it no longer affects your sleep, research suggests that your sleep quality is still impaired. It is recommended to limit your caffeine intake to no more than 200 mg per day and avoid it for at least 4 hours before bedtime.

Nicotine is also a stimulant found in tobacco products, and it can make it more difficult to fall asleep and stay asleep. Smoking a cigarette before bed or in the middle of the night does not help you relax, contrary to what some people may believe. It is best to avoid tobacco altogether, but if you are unable to do so, refrain from smoking at least 2 hours before bedtime.

Use sleep hygiene techniques

Sleep hygiene refers to both your sleep environment and behaviour. It's about having healthy sleep habits that help you get a good night's sleep. Here are some tips to improve your sleep hygiene:

Set Your Sleep Schedule

Having a set sleep schedule is important for normalising sleep as an essential part of your day. Try to:

• Wake up at the same time every day, even on weekends.
• Prioritise sleep and calculate your target bedtime based on your fixed wake-up time.
• Make gradual adjustments if you need to shift your sleep times.
• Limit napping during the day, and keep naps short and in the early afternoon if necessary.

Follow a Nightly Routine

A pre-sleep routine can help reinforce the idea that it's bedtime and make it easier to fall asleep. Try to:

• Keep your routine consistent, including activities such as putting on pajamas and brushing your teeth.
• Start your routine 30-60 minutes before bedtime, including activities such as reading, listening to soothing music, or taking a warm bath.
• Avoid anything stressful or overly stimulating before bed.

Cultivate Healthy Daily Habits

Incorporating positive routines during the day can also support your circadian rhythm and improve your sleep. Try to:

• Get exposure to daylight, especially in the morning, to regulate your sleep-wake cycle.
• Exercise regularly, preferably outdoors, but avoid strenuous activity close to bedtime.
• Avoid nicotine and alcohol, especially later in the evening, as they can disrupt sleep.
• Limit caffeine intake, especially in the afternoon and evening, as it can keep you wired when you want to rest.
• Avoid heavy or spicy meals late in the evening.

Optimize Your Bedroom

Creating a calm and comfortable sleep environment is crucial. Consider the following:

• Invest in a comfortable mattress, pillow, and bedding that suits your needs and preferences.
• Set a cool temperature in your bedroom, erring on the cooler side (around 60-67°F or 15.6-19.4°C).
• Use heavy curtains or an eye mask to block out light.
• Use earplugs or a white noise machine to drown out any disruptive noises.
• Try incorporating calming scents, such as lavender, to promote relaxation.

Take melatonin supplements

Melatonin is a hormone that is produced by the body's pineal gland and is involved in regulating the sleep-wake cycle. It is influenced by the body's internal clock and can be purchased as a supplement. Taking melatonin supplements is one way to increase your chances of falling into REM sleep.

The recommended dosage of melatonin supplements varies depending on the reason for use. For sleep disorders, the typical dosage for adults ranges from 1 to 3 milligrams (mg) taken orally each night. It is best to start with a low dose and gradually increase it until you find the amount that works best for you. Melatonin is usually taken 30 minutes to 1 hour before bedtime. It is important to follow the instructions on the supplement packaging or consult a healthcare professional for advice on dosage.

It is worth noting that melatonin supplements are generally considered safe for short-term use. However, there may be some side effects, such as drowsiness, headaches, and irritability. Additionally, long-term use of melatonin supplements has not been well studied, so it is recommended to limit their use to short periods of time, such as a few months.

Furthermore, it is important to be cautious when taking melatonin supplements, especially if you have a medical condition or are taking other medications. Melatonin can interact with certain drugs, such as blood thinners, diabetes medications, and immunosuppressants. It is always advisable to consult your healthcare provider before starting any new supplement, including melatonin.

Frequently asked questions