Enhancing Rem Sleep: Simple Strategies To Boost Your Sleep Quality

Getting a good night's sleep is important for our health and well-being. While all stages of sleep are beneficial, REM sleep is especially crucial. REM stands for rapid eye movement, and it is the last and deepest stage of sleep, occurring about 90 minutes after falling asleep. During this stage, the eyes move rapidly, brain activity is heightened, and dreams are vivid. REM sleep is essential for memory, emotional processing, and brain development. Lack of REM sleep can lead to weakened immunity, mood swings, and difficulty in retaining memories. To increase REM sleep, it is necessary to improve overall sleep quality and duration. This can be achieved by developing a consistent sleep schedule, avoiding stimulants like caffeine and nicotine, creating a relaxing bedtime routine, and enhancing the sleep environment. Regular exercise, mindfulness meditation, and replacing bedding can also promote better REM sleep.

Stick to a sleep schedule

Sticking to a sleep schedule is one of the most important things you can do to increase your REM sleep. This means going to bed and waking up at the same time every day, even on weekends and holidays. Doing so will help regulate your body's sleep/wake cycle, making it easier for you to fall asleep at night and wake up in the morning.

• Consistency is key: Try to be as consistent as possible with your sleep and wake times. This will help set your body's internal clock, making it easier to fall asleep and wake up at the same time each day.
• Avoid napping: If you have trouble sleeping one night, avoid napping the next day. While it may be tempting to catch up on lost sleep, napping will only disrupt your sleep schedule and make it harder to fall asleep that night.
• Get up if you can't sleep: If you can't fall asleep within 20-30 minutes, get out of bed and go to another room. Do something relaxing, like reading or listening to soothing music, until you feel sleepy again. Lying awake in bed can make insomnia worse.
• Maintain your schedule even when travelling: Stick to your sleep schedule as much as possible when travelling or on vacation. While it's okay to adjust slightly to accommodate time zone differences, try to keep your sleep and wake times as close to your usual schedule as you can.
• Gradually adjust your sleep schedule if needed: If your current sleep schedule isn't working for you, make gradual adjustments. Shift your bedtime and wake-up time by 15-30 minutes at a time until you find a schedule that works best for you.
• Use sleep aids or supplements: If you're having trouble falling asleep at your scheduled bedtime, consider using natural sleep aids or supplements like melatonin or valerian root. These can help you fall asleep easier and improve your sleep quality.

Avoid caffeine and alcohol

Caffeine and alcohol are two substances that are best avoided if you want to increase your REM sleep.

Caffeine is a stimulant that can significantly affect your sleep patterns. Research has shown that caffeine delays the onset of REM sleep and increases brain blood flow during sleep. The effects of caffeine can last for several hours, with a half-life of five hours, meaning it takes that amount of time for the body to eliminate half of it. Therefore, it is recommended to stop consuming caffeine six to eight hours before bedtime.

Alcohol, on the other hand, can disrupt your sleep architecture and contribute to sleep disorders. It increases the likelihood of snoring and sleep apnea by relaxing the tongue and throat muscles and causing changes in the nasal passages. Alcohol also interferes with the brain's ability to regulate breathing, increasing the risk of pauses in breathing during sleep. Additionally, alcohol can lead to insomnia, with up to three-quarters of people experiencing insomnia symptoms when drinking. It is recommended to avoid alcohol at least three hours before bedtime to minimise its disruptive effects on sleep.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine is a great way to increase your REM sleep. Here are some tips to help you get started:

Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's sleep-wake cycle and improve your overall sleep quality.

Create a relaxing environment: Make your bedroom comfortable and relaxing by keeping it cool, dark, and quiet. Use blackout curtains to block out light, and consider earplugs or a white noise machine to block out any distracting noises.

Avoid stimulating activities: Stay away from activities that can stimulate your body and make it difficult to fall asleep, such as vigorous exercise, loud music, or scary movies. Instead, opt for relaxing activities such as reading a book or listening to soothing music.

Take a warm bath: A warm bath can help you relax and prepare for sleep. It can also aid in regulating your body temperature, which is important for a good night's rest.

Incorporate aromatherapy: Inhaling the scents of essential oils like lavender, bergamot, and cedarwood can have a calming effect on your nervous system and make it easier to fall asleep.

Meditate: If you find yourself lying awake at night, worried or anxious, try mindfulness meditation. This practice involves focusing on the present moment, which can help relieve stress and anxiety and improve your sleep quality.

Exercise regularly: Exercise can help regulate your body's sleep-wake cycle. Aim for at least 30 minutes of exercise per day, but make sure to finish your workout several hours before bedtime to give your body time to wind down.

Avoid caffeine and alcohol: Caffeine and alcohol are stimulants that can interfere with your sleep. Avoid consuming them later in the day, especially close to bedtime.

Limit screen time: The blue light emitted by electronic devices can make it harder to fall asleep. Limit your screen time before bed, and consider using blue-light blocking glasses if you need to use devices in the evening.

Exercise regularly

Regular exercise is one of the best habits to increase REM sleep. Engaging in physical activity helps regulate the body's circadian rhythm, which governs sleep-wake cycles.

Moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, can improve overall sleep quality. While this type of exercise may actually reduce REM sleep, it is likely to help you fall asleep faster and stay asleep throughout the night. As a result, you will get higher-quality REM sleep. If possible, aim for 30 minutes of exercise per day, but be mindful not to exercise too close to bedtime, as this can make it harder to fall asleep.

Strength training exercises, such as weightlifting or bodyweight exercises, can also promote REM sleep by reducing symptoms of insomnia and its root causes, such as depression. Incorporating resistance training into your fitness routine a few times a week can lead to more restful sleep and enhance the restorative effects of REM sleep.

In addition to regular exercise, proper recovery is essential for achieving quality REM sleep. Adequate rest between workouts allows the body to repair and rebuild muscle tissue, leading to better overall sleep quality.

Make your bedroom comfortable

Making your bedroom comfortable is an important part of getting a good night's sleep and increasing your REM sleep. Here are some tips to make your bedroom more comfortable:

Keep the Bedroom Cool, Dark, and Quiet

It is important to maintain a comfortable temperature in your bedroom. Most people sleep more comfortably when the room is slightly on the cool side. Aim for a temperature of around 65 to 68 degrees Fahrenheit. You can also open a window to let in some fresh air and help you get to sleep faster. In addition, ensure your bedroom is dark or very dimly lit. Darkness signals to your body that it is time to sleep, while light can make you more awake. If you can't control the light entering your room, consider investing in blackout curtains or a sleep mask.

To block out any noise that might distract you from sleep, you can try earplugs or create white noise with a fan or white noise machine. Alternatively, you can download a white noise app on your phone.

Make Your Bed Comfortable

The right pillows can help you find a comfortable sleep position. Some people find that putting a pillow under or between their knees helps them get comfortable and fall asleep faster. Shop around for pillows that match your sleep style—there are different pillows for side, back, and stomach sleepers. Look for pillows made with nontoxic materials that won't affect your sleep quality. Additionally, consider replacing your pillows and bedding if they are old or uncomfortable.

Limit Activities in Bed

It is best to limit the activities you do in bed to sleep and sex. Working, watching TV, or doing other stressful activities in bed may establish associations between your bed and alertness or stress, rather than sleepiness and relaxation.

Wind Down with a Relaxing Routine

Before going to bed, wind down with a relaxing activity. Some people find it helpful to read a book, take a warm bath, or listen to soothing music. You can also incorporate aromatherapy by using essential oils like lavender, bergamot, and cedarwood, which can have a calming effect.

Frequently asked questions