Enhancing Rem Sleep: Simple Strategies For Better Rest

REM sleep is a crucial stage of the sleep cycle, characterised by rapid eye movement, and accounting for 20-25% of total sleep. It is associated with dreaming, memory consolidation, emotional processing, and creativity. While the amount of REM sleep needed varies from person to person, generally, an adult requires at least seven hours of sleep per 24-hour period to get sufficient REM sleep. Here are some science-backed tips to improve the quality of your REM sleep:

- Address medical conditions that can affect sleep quality, such as sleep apnea.

- Avoid alcohol and caffeine before bedtime as they can disrupt your sleep cycle and reduce REM sleep.

- Exercise regularly as it has been linked to improved REM sleep.

- Maintain a cool, dark, and quiet bedroom environment to promote better sleep.

- Establish a relaxing bedtime routine with activities like reading or taking a warm bath.

- Avoid large meals and screens before bed, as these can interfere with sleep.

Exercise regularly

Exercising regularly is one of the most important things you can do to improve your REM sleep. Research shows that a single day of exercise is unlikely to make a difference, but physical activity on a regular basis can improve the quality of your sleep. Aim to incorporate 20 to 40 minutes of light to moderate physical activity into your daily routine. Walking, yoga, swimming, and jogging are all great options. Just 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 how to get started, try adding a 20-minute walk to your day and gradually increasing the duration and intensity. Finding an activity you enjoy is key to sticking with it, so feel free to mix and match different forms of exercise until you find what works best for you.

In addition to improving your REM sleep, regular exercise offers a host of other benefits for your physical and mental health. It can help improve your mood, boost your energy levels, and contribute to your overall well-being.

Remember, the key to success is consistency. Make exercise a non-negotiable part of your daily routine, and you'll be well on your way to improving your REM sleep and your overall health.

Maintain a sleep schedule

Maintaining a sleep schedule is one of the most important things you can do to improve your REM sleep. Here are some detailed tips to help you establish and maintain a consistent sleep schedule:

Stick to a consistent bedtime and wake-up time: Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and makes it easier to fall asleep and wake up. Aim to get at least 7 hours of sleep each night, which is the recommended amount for adults.

Create a bedtime routine: Establish a calming bedtime routine that you follow every night. This could include activities such as reading, meditation, or listening to soothing music. Avoid stimulating activities and screens for at least an hour before bedtime, as they can interfere with your sleep schedule by delaying your bedtime.

Make time for physical activity during the day: Regular physical activity can help improve your sleep quality. However, avoid exercising too close to bedtime, as it may make it harder to fall asleep. Try to finish your workout at least 3 hours before your scheduled bedtime.

Avoid naps: Napping during the day 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 comfortable sleep environment: Make sure your bedroom is cool, dark, and quiet. Consider using earplugs or a sleep mask if necessary. Remove electronic devices from your bedroom or turn off notifications to create a peaceful environment conducive to sleep.

Limit caffeine and alcohol intake: Caffeine and alcohol can interfere with your sleep schedule and quality. Avoid consuming caffeine after midday, and limit your alcohol intake, especially close to bedtime. Alcohol may disrupt your REM sleep and reduce the overall quality of your sleep.

Avoid alcohol before bed

Drinking alcohol before bed can have a detrimental impact on your sleep quality and cycles. While alcohol is a sedative that can help you fall asleep faster, its effects quickly wear off as your body metabolises it. This can cause fragmented sleep and insomnia, as well as more serious sleep issues.

Alcohol inhibits REM sleep, which is often considered the most mentally restorative phase of sleep. It is associated with dreaming, and accounts for 20-25% of your total sleep. When you have alcohol in your system, you are likely to experience lighter sleep and wake up more frequently, especially in the latter half of the night. This is because alcohol prevents you from getting the deep sleep and REM sleep you need, keeping you in the lighter stages of sleep.

Drinking alcohol before bed can also cause vivid dreams and nightmares, sleepwalking, parasomnias, and breathing problems. It can increase the risk of sleep apnea, especially if consumed within a few hours before bedtime. The sedative effect of alcohol extends to the muscles, allowing the airway to close more easily during sleep.

The negative impact of alcohol on sleep can be acute, causing immediate issues, and chronic, affecting heavy drinkers over the long term. It can interfere with circadian rhythms, decreasing the body's sensitivity to cues like daylight and darkness, which are vital for the sleep-wake cycle. This can make you feel alert when you want to sleep and sleepy when you want to be awake.

To improve your sleep quality and get more REM sleep, it is advisable to avoid alcohol consumption in the hours immediately before bed. Experts recommend avoiding alcohol for at least three hours before bedtime. However, this may vary depending on individual factors such as the number of drinks consumed, the time between drinks, and any medications taken.

Stay hydrated

Staying hydrated is one of the best ways to improve your REM sleep. Drinking enough water during the day will keep your body healthy and ensure that you don't wake up to use the restroom. However, it is important to avoid drinking water right before bed, as this can disrupt your sleep by making you need to use the bathroom during the night.

It is also important to avoid drinking alcohol before bed. Alcohol can reduce the amount of REM sleep you get and delay the first REM cycle. It can also make it difficult for your body to get past the light sleep stage and into the deeper stages of sleep. Instead of a second glass of wine, try a nighttime smoothie, which can help you fall asleep faster.

In addition to staying hydrated, there are several other ways to improve your REM sleep. One way is to make exercise a daily priority. Research has shown that consistent physical activity can improve REM sleep. Just be sure to plan your workout no later than 3 hours before bedtime to give your body time to wind down.

Another way to improve your REM sleep is to establish a consistent sleep schedule. Going to bed and waking up at the same time each day can help your body function more efficiently and make it easier to enter the different sleep stages, including REM.

Finally, finding creative outlets for stress can also improve your sleep. Stress can impede your ability to get the rest you need, so try working out, writing in a journal, practicing meditation or gratitude, or using aromatherapy and essential oils to manage stress.

Minimise screen time

Screen time before bed can negatively impact your REM sleep. This is because the blue light emitted by electronic devices can interfere with your sleep schedule and quality. Reducing screen time before bed can help improve your overall sleep and increase the amount of REM sleep you get. Here are some tips to minimise screen time and improve your sleep:

• Establish a bedtime routine that does not involve electronic devices. This could include reading a book, practising meditation or gratitude, or writing in a journal.
• Remove electronic devices from your bedroom. This creates a soothing environment conducive to sleep and removes the temptation to check your devices if you wake up during the night.
• Engage in physical activity during the day. Regular exercise can help improve your sleep quality and make it easier to fall asleep at night, increasing the likelihood of getting sufficient REM sleep.
• Maintain a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your body's sleep-wake cycle, making it easier to fall asleep and improving the quality of your REM sleep.
• If you must use electronic devices before bed, consider using blue-light blocking glasses. These glasses can help reduce the impact of blue light on your sleep schedule and improve your sleep quality.

Frequently asked questions