Unlocking More Rem Sleep: A Guide To Enhancing Sleep Quality

Sleep is essential for survival, and the amount of time spent in each stage of the sleep cycle is important for overall well-being. The final stage of the sleep cycle is REM sleep, which occurs about 90 minutes after falling asleep. REM sleep is important for brain health and function, as it is associated with dreaming, memory consolidation, and emotional processing.

If you are experiencing a lack of REM sleep, there are several strategies you can try to increase your REM sleep. Firstly, it is important to stick to a consistent sleep schedule, going to bed and waking up at the same time every day. Additionally, limiting alcohol and caffeine intake, especially close to bedtime, can help improve sleep quality. Creating a relaxing bedtime routine, such as reading or taking a warm bath, and exercising regularly can also promote better sleep. It is also recommended to enhance your sleep environment by keeping the bedroom cool, dark, and quiet, and avoiding screens before bed.

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. This means going to bed and waking up at roughly 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 at night and ensuring you get the best sleep possible.

• Set a bedtime and wake-up time: Decide on a bedtime and wake-up time that allows you to get the recommended 7 to 9 hours of sleep each night. Make sure to stick to this schedule as closely as possible.
• Avoid napping: If you have trouble sleeping one night, avoid napping or sleeping in the next day. While you may be more tired, sticking to your sleep schedule will help you sleep better the following night.
• Wind down if you can't sleep: If you're unable to fall asleep within 20 to 30 minutes, get out of bed and go to another room. Do something relaxing, such as reading or knitting, until you feel sleepy again. Avoid staying in bed and watching the clock, as this can make insomnia worse.
• Maintain your schedule on weekends and holidays: It's important to stick to your sleep schedule even when you don't have to wake up early. This will help keep your body's sleep/wake cycle regulated and make it easier to fall asleep at night.
• Create a bedtime routine: Develop a relaxing bedtime routine to help you wind down each night. This could include activities such as reading, listening to soft music, or taking a warm bath.
• Exercise regularly: Regular exercise can help improve your sleep quality. Try to get at least 30 minutes of exercise each day, but make sure to do it several hours before bedtime so as not to interfere with your sleep.
• Avoid stimulants and alcohol: Caffeine, nicotine, and alcohol can interfere with your sleep. Avoid consuming these substances, especially later in the day or close to bedtime.
• Enhance your sleep environment: Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable and relaxing sleep environment.

Avoid caffeine, alcohol, and tobacco

Caffeine, alcohol, and tobacco are stimulants that can negatively impact your sleep. It is best to avoid them, especially in the late afternoon or evening, to get more REM sleep. Here are some reasons why and tips to help you avoid them:

Caffeine

Caffeine is a well-known stimulant that can keep you awake and interfere with your sleep. While it may provide a temporary energy boost, it can disrupt your sleep patterns, especially if consumed in the evening or close to your desired sleep time. To get more REM sleep, it is recommended to cut down on caffeine or avoid it entirely in the late afternoon and evening. This includes coffee, tea, energy drinks, or any other caffeinated beverages.

Alcohol

While alcohol may initially make you feel sleepy, it can disrupt your sleep, particularly REM sleep. Moderate to high alcohol consumption can delay the onset of REM sleep and reduce the overall time spent in this important sleep stage. Alcohol can also negatively impact your sleep quality and contribute to sleep disorders. It is best to avoid alcohol close to bedtime and limit your intake to improve your sleep and increase REM sleep.

Tobacco

Tobacco is another stimulant that can interfere with your sleep. Nicotine, the addictive substance in tobacco, can make it harder to fall asleep and reduce your overall sleep duration. It can be especially detrimental to people with insomnia, further disrupting their sleep patterns. Quitting tobacco products, including smoking, vaping, and other forms of nicotine intake, can improve your sleep quality and duration.

Tips for Avoiding Caffeine, Alcohol, and Tobacco:

• Set a cutoff time: Decide on a time after which you will avoid consuming caffeine, alcohol, and tobacco. This could be late afternoon or a few hours before your desired bedtime.
• Find alternatives: Opt for decaffeinated beverages or herbal teas instead of caffeinated drinks. Choose non-alcoholic beverages or mocktails instead of alcoholic drinks. Explore nicotine-free alternatives if you're looking to quit tobacco.
• Gradual reduction: If quitting seems daunting, consider gradually reducing your intake. For example, you could slowly decrease the number of caffeinated drinks you have each day or switch to beverages with lower caffeine content.
• Substitute with relaxing activities: Instead of reaching for a stimulant, try engaging in relaxing activities such as meditation, light reading, or listening to soothing music. These activities can help you unwind and prepare for sleep.
• Seek professional help: If you're struggling to quit tobacco or reduce your alcohol intake, consider seeking professional help. There are various support groups, therapies, and medications that can aid in the process.

Remember, the effects of these substances on sleep can vary from person to person, and it's always a good idea to consult with a healthcare professional if you have concerns or difficulties.

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 relax before bed:

Reduce stimulation

Limit activities that stimulate your body and interfere with your ability to fall asleep quickly. Vigorous exercise, loud music, and scary movies can all be stimulating and make it harder to relax. Try swapping them out for more relaxing activities like reading a book or listening to soothing classical music.

Take a warm bath

A warm bath can be a great way to relax and unwind before bed. It can help you feel calm and sleepy, preparing your body and mind for a good night's rest.

Limit screen time

The blue light emitted by phones, tablets, and other screens can interfere with your sleep. Try to avoid screens for a couple of hours before bed, and if you must use them, consider using blue light filters or night modes to reduce the amount of blue light emitted.

Create a comfortable environment

Make sure your bedroom is cool, dark, and quiet. Bright lights, loud noises, and hot temperatures can all interfere with your sleep. Consider using blackout curtains to block out light and noise from outside, and adjust the temperature to a comfortable level.

Aromatherapy

Adding aromatherapy to your bedtime routine can be calming and help you sleep better. Inhaling the scents of essential oils like lavender, bergamot, and cedarwood can calm your nervous system and make you feel sleepier. You can use a diffuser, sprinkle a few drops on a piece of fabric near your pillow, or inhale the scent through your hands.

Meditation

If you find yourself lying awake at night, worried or anxious, try practicing mindfulness meditation. Mindfulness meditation involves focusing on your surroundings in the present moment, and it can be an effective way to relieve stress and anxiety. Close your eyes, breathe deeply, and focus on your senses. When your mind wanders, gently bring your attention back to the present.

Relaxing music

Listening to soft, relaxing music can help you unwind and prepare for sleep. Classical music, in particular, can be a good choice for soothing your mind and body.

Exercise regularly

Exercising regularly is a great way to improve your sleep quality and get more REM sleep. Research has shown that exercise helps you fall asleep faster and improves your sleep quality. It is recommended to get at least 30 minutes of moderate aerobic exercise daily. This can be anything from power lifting to an active yoga class, as long as it gets your heart rate up.

The timing of your workouts is also important. Some people find that exercising too late in the day interferes with their sleep. This is because aerobic exercise causes the body to release endorphins, creating a level of brain activity that may keep some people awake. It also raises your core body temperature, signalling to your body clock that it is time to be awake. Therefore, it is recommended to exercise at least 1 to 2 hours before bedtime, giving your body enough time to wind down. However, the ideal time to exercise may vary from person to person, so it is important to listen to your body and find out what works best for you.

Exercising outdoors in the morning is ideal, as the natural light will help set your body's sleep/wake cycle. If you can't exercise in the morning, don't worry; the most important thing is to fit in some physical activity when you can, as any exercise is better than none.

In addition to improving your sleep, regular exercise has numerous other benefits for your body and mind. It can help stabilize your mood, decompress your mind, and improve your overall brain function. So, if you're looking to get more REM sleep, incorporating regular exercise into your routine is a great place to start.

Enhance your sleep environment

Enhancing your sleep environment is a crucial step towards getting more REM sleep. Here are some ways to optimise your bedroom for better sleep:

Keep the bedroom cool, dark and quiet

Make sure your bedroom is cool, dark and quiet. Air out your room before sleeping, and leave a window slightly open to help you fall asleep faster. Invest in blackout curtains to block out any unwanted light from street lamps or early sunrise rays. A bedroom that is too bright can hinder melatonin production, leading to disrupted sleep. Keeping your room cool will also help you fall asleep faster, as your body temperature naturally drops at night.

Remove distractions

Remove distractions such as televisions and other gadgets from your bedroom. The light from electronic screens can interfere with your sleep. If you can't remove the television, be sure to turn it off when you go to sleep.

Make your bedroom comfortable and relaxing

Do whatever it takes to make your bedroom a comfortable, cosy and relaxing space. If necessary, hang up blackout curtains to block out unwanted noise and light, and invest in a white noise machine or some earplugs to block out any other sounds.

Frequently asked questions