Enhancing Deep Sleep And Rem: A Comprehensive Guide

Sleep is essential for our health and wellbeing. There are four stages of sleep: wake, light, deep, and REM (rapid eye movement) sleep. REM sleep is when we get our mentally restorative sleep, and it is when the brain converts short-term memories from the day into long-term ones. It is also important for mood regulation and learning. Most people spend about 20-25% of their time asleep in the REM stage, with 90 minutes being the commonly suggested minimum.

There are several ways to increase deep sleep and REM sleep. These include:

- Sticking to a consistent sleep schedule

- Managing stress and anxiety

- Avoiding caffeine, alcohol, and nicotine close to bedtime

- Keeping the bedroom cool, dark, and quiet

- Establishing a relaxing bedtime routine

- Getting regular exercise

- Improving sleep hygiene, such as avoiding blue light from screens before bed

Stick to a consistent sleep schedule

Sticking to a consistent sleep schedule is one of the most effective ways to increase your deep sleep and REM sleep. Here are some tips to help you establish and maintain a consistent sleep schedule:

Determine your ideal bedtime

Calculate your ideal bedtime by considering the time you need to wake up on a typical day and working backward to ensure you get enough sleep. Most adults need between seven and nine hours of sleep per day.

Maintain a consistent sleep-wake cycle

Go to bed and wake up at the same time every day, even on weekends. This helps to strengthen your natural sleep-wake cycle and your body's physical drive to fall asleep at night and wake up in the morning. A consistent sleep schedule will also help you fall asleep faster.

Understand the importance of sleep consistency

Your body functions more efficiently when it follows a regular schedule, and this includes your sleep schedule. According to an analysis by WHOOP, an increase in sleep consistency among 25,000 members led to a substantial rise in nightly REM sleep duration.

Make sleep a priority

Prioritize sleep by creating a bedtime routine and sleep environment that promotes relaxation and prepares your body for sleep. This may include activities such as reading, taking a warm bath, or practicing relaxation techniques like yoga, meditation, or deep breathing.

Avoid disruptive substances

Caffeine, alcohol, and nicotine are known to interfere with sleep quality and should be avoided, especially later in the day. Alcohol, in particular, can delay the onset of REM sleep and reduce the overall amount of REM sleep you get.

By following these tips and sticking to a consistent sleep schedule, you can improve your deep sleep and REM sleep, leading to better overall sleep quality and health.

Avoid caffeine, alcohol, and nicotine

Caffeine, alcohol, and nicotine are some of the most commonly consumed substances that can negatively impact your sleep if you have them too close to bedtime or in large quantities. Here's how you can avoid them to increase your deep sleep and REM:

Caffeine

Caffeine can make it harder to fall asleep, reduce the amount of deep sleep, and cause more frequent wake-ups during the night. It has a half-life of about six hours, meaning it can still be in your system 12 hours after your last cup. To improve your sleep, avoid caffeine 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. If you suffer from insomnia, avoid caffeine as much as possible, as its effects can last for many hours.

Alcohol

Alcohol can change your sleep patterns, reducing the amount and quality of REM sleep and causing more frequent wake-ups and snoring. It can also worsen sleep apnea, a condition where you temporarily stop breathing during sleep. To improve your sleep, avoid drinking alcohol close to bedtime, or at least three hours before. If you do drink in the evening, stick to one or two drinks and make sure to stay hydrated by drinking plenty of water.

Nicotine

Nicotine is a stimulant that can increase your heart rate, blood pressure, and alertness. It can make it harder to fall asleep, reduce the amount of deep sleep, and cause more frequent wake-ups during the night. It can stay in your system for up to four hours after consumption. If you want to improve your sleep, avoid nicotine at least four hours before bedtime. If you're a regular smoker or vaper, consider quitting or cutting down on your nicotine intake for better sleep and overall health. Nicotine withdrawal can cause sleep disturbance and daytime fatigue, but even during this period, many former users report improvements in sleep.

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

Create a comfortable bedroom environment

Creating a comfortable and relaxing bedroom environment is essential for getting a good night's sleep. Here are some tips to optimise your bedroom for better sleep:

Keep it Dark

Light can disrupt your sleep, so ensure your bedroom is dark or very dimly lit. Darkness signals to your body's internal clock that it is time to sleep. Consider investing in blackout curtains to block out any unwanted light from street lamps or early morning sun rays.

Maintain a Quiet Space

Noise can be a distraction when you're trying to sleep. If you can't eliminate noise from your environment, try using a fan or a white noise machine to create a consistent background noise that can help mask other sounds.

Keep the Room Cool

Most people sleep more comfortably in a slightly cooler environment. Aim to keep your bedroom temperature between 65-68 degrees Fahrenheit.

Get Comfortable with Pillows

Using pillows can help you find a comfortable sleeping position. Try placing a pillow under or between your knees to see if that helps you get comfortable and fall asleep faster.

Avoid Working in Bed

It is best to reserve your bed for sleep and sex. Working, studying, or engaging in other stressful activities in bed may associate your bed with alertness and stress rather than relaxation and sleepiness.

Wind Down with Relaxing Activities

Engaging in relaxing activities before bed can help you unwind and prepare for sleep. Reading, taking a warm bath, or practising relaxation techniques such as yoga, meditation, or tai chi can help calm your mind and body.

Exercise Regularly

Exercising daily improves sleep quality and duration. However, avoid vigorous exercise close to bedtime, as it can raise your core body temperature and interfere with your sleep-wake cycle. Opt for moderate or low-intensity exercises in the evening.

Avoid Caffeine and Alcohol

Caffeine and alcohol can disrupt your sleep. Caffeine, found in coffee, tea, soda, and chocolate, is a stimulant that can make it harder to fall asleep. Alcohol can cause you to wake up more frequently during the night and negatively impact the quality of your sleep.

Avoid Heavy Meals Close to Bedtime

Eating large meals within three hours of bedtime can lead to more nighttime awakenings. Try to eat dinner earlier and opt for lighter meals or snacks closer to bedtime.

Create a Consistent Sleep Schedule

Maintaining a consistent sleep schedule helps strengthen your natural sleep-wake cycle. Go to bed and wake up at the same time every day, even on weekends. This will help your body's physical drive to fall asleep and wake up, ensuring you get adequate REM sleep.

Use Blue-Light Blocking Glasses

Blue light from electronic devices can make it harder to fall asleep. If you use screens before bed, consider investing in a pair of blue-light blocking glasses to reduce the impact of blue light on your sleep.

Incorporate Aromatherapy

Inhaling the scent of essential oils like lavender, bergamot, and cedarwood may help calm your nervous system and make you feel sleepier. Use a diffuser or sprinkle a few drops on a fabric near your pillow.

Stay Properly Hydrated

Drinking enough water during the day can improve your sleep quality. However, avoid drinking large amounts of water right before bed to prevent disruptions from frequent bathroom trips.

Try White Noise or Earplugs

If you are sensitive to noise, consider using a white noise machine or downloading a white noise app to block out distracting sounds. Alternatively, you can use earplugs to create a quiet environment conducive to sleep.

Practice good sleep hygiene

Practicing good sleep hygiene is a crucial part of getting a good night's rest. Here are some tips to improve your sleep hygiene:

Stick to a Consistent Sleep Schedule

It is important to go to bed and wake up at the same time every day, even on weekends. This helps strengthen your natural sleep-wake cycle and improves your body's physical drive to fall asleep at night and wake up in the morning. Maintaining a regular sleep schedule also ensures that you get adequate REM sleep, as more REM sleep occurs during the latter part of the night.

Relax and Manage Stress

Stress and anxiety can make it difficult to fall asleep and reduce the amount of deep sleep you get. Calming activities such as relaxation exercises, deep breathing, yoga, meditation, taking a bath, reading, or listening to quiet music before bedtime can help reduce stress and improve sleep quality.

Avoid or Limit Caffeine and Alcohol

Caffeine and alcohol negatively impact sleep quality and reduce the amount of deep sleep you get. Avoid consuming these substances in the evening or close to your desired sleep time. If you regularly consume large amounts of alcohol, consult your doctor before quitting or reducing your intake, as alcohol withdrawal can be dangerous.

Keep a Comfortable Bedroom

A quiet, dark, and cool bedroom environment can improve sleep quality. Keep your bedroom dark or very dimly lit, as darkness signals to your body that it is time to sleep. Maintain a cool temperature of around 65 to 68 degrees Fahrenheit, as most people sleep more comfortably in a slightly cooler environment. If you live in a noisy or bright location, consider using earplugs, sound machines, or blackout curtains.

Exercise Regularly

Daily exercise improves sleep quality by increasing the length of sleep, reducing the time it takes to fall asleep, and optimizing your sleep-wake cycle. However, avoid vigorous exercise close to bedtime, as it can raise your core body temperature and interfere with your sleep-wake cycle, leading to reduced REM sleep.

Improve Your Evening Routine

Wind down before bed by incorporating relaxing activities into your evening routine. Reading, taking a bath, or practicing relaxation techniques such as yoga, meditation, or tai chi can help prepare your mind and body for sleep.

Good sleep hygiene involves developing healthy sleep habits and making behavioural changes to promote adequate and high-quality sleep. By following these tips and making adjustments to your daily routine, you can improve your sleep hygiene and increase your chances of getting a good night's rest.

Exercise regularly

Regular exercise is one of the best non-pharmacological ways to improve your sleep. It is a great way to promote sleep and is approved by the American Sleep Disorders Association.

Exercising regularly can help enhance the quality and duration of your sleep. Studies suggest that adults who exercise for at least 30 minutes a day tend to sleep for an average of 15 minutes longer than those who do not exercise. Regular physical activity can also boost the production of melatonin, a hormone that regulates the sleep-wake cycle of the body. This will help you fall asleep faster and enjoy better quality sleep.

It is important to note that the time of exercise is an important parameter that can have an acute effect on sleep. Some believe that performing exercise before going to sleep can hurt their sleep. However, research has proven that doing exercises 2 hours before going to sleep can improve the quality of sleep or have no effect.

The duration of exercise is also a factor to consider. A meta-analytical study shows that exercise increases slow-wave sleep, reduces REM sleep, and delays REM latency in already fit individuals. The effects of actual sleep changes become more pronounced when individuals perform exercise longer than 1 hour a day.

Exercising outside in the morning is ideal, as natural light helps set your body's sleep/wake cycle.

Frequently asked questions