Dreaming during REM sleep has been linked to long-term cognitive health as we age. REM sleep is one of five phases that the mammalian brain experiences during sleep. The other four phases are referred to as non-REM (NREM) sleep. REM sleep is important for memory, emotional processing, and brain development. If you don't get enough REM sleep, your immune system can weaken, and you may experience more frequent mood swings. To increase your REM sleep, try developing a sleep schedule, avoiding alcohol and caffeine at night, creating a relaxing bedtime routine, and exercising regularly.
Characteristics | Values |
---|---|
Develop a sleep schedule | Go to bed and wake up at the same time every day |
Avoid alcohol and caffeine | Alcohol and caffeine suppress REM sleep |
Create a relaxing bedtime routine | Listen to soft music, take a warm bath, read a book |
Get regular exercise | Exercise for at least 30 minutes a day |
Enhance your sleep environment | Keep your bedroom dark, quiet, and cool |
Try mindfulness meditation | Relieves stress and anxiety |
Replace your pillows or bedding | Use non-toxic pillows that match your sleep style |
Take melatonin supplements | Recommended for people over 50 |
What You'll Learn
Stick to a sleep schedule
Sticking to a sleep schedule is a crucial part of getting a good night's rest and ensuring your body gets the REM sleep it needs. Here are some tips to help you establish and maintain a consistent sleep schedule:
Set a Regular Bedtime and Wake-Up Time
Commit to a specific bedtime and wake-up time, and stick to it every day, even on weekends and during vacations. Consistency is key to regulating your body's sleep-wake cycle and making it easier to fall asleep and wake up. This helps to synchronise your body's internal clock, promoting a healthy sleep pattern.
Avoid Napping During the Day
If you have trouble sleeping at night, avoid napping during the day. While a short nap can be refreshing, it can disrupt your sleep schedule and make it harder to fall asleep at your designated bedtime. If you must nap, try to limit it to 20-30 minutes and avoid napping too close to bedtime.
Create a Relaxing Bedtime Routine
Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This can include activities such as reading a book, listening to soft music, practising meditation or mindfulness, or taking a warm bath. Start your bedtime routine an hour or two before your planned bedtime to give your body enough time to relax and prepare for sleep.
Limit Screen Time Before Bed
The blue light emitted by electronic devices like phones, tablets, and computers can interfere with your sleep. Avoid screens for at least an hour before bedtime, or use blue light filters to reduce their impact. Instead, opt for activities that don't involve screens, such as reading or listening to soothing music.
Get Out of Bed if You Can't Sleep
If you find yourself lying awake in bed for more than 20-30 minutes, get up and move to another room. Staying in bed and watching the clock can make insomnia worse. Instead, engage in a quiet, relaxing activity, such as reading or listening to calming music, until you feel sleepy again. This helps to associate your bed with sleep, making it easier to fall asleep when you return.
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Avoid alcohol and caffeine
Alcohol and caffeine are two of the most common substances that can negatively impact sleep quality and duration. Here's how:
Alcohol
Alcohol can significantly disrupt your sleep, even if you feel relaxed and sleepy after a drink. When you consume alcohol, it gets rapidly absorbed into your bloodstream and can remain there until your liver metabolizes it. This process typically takes about an hour per drink. Drinking alcohol before bed can alter your sleep architecture, which is how your body cycles through the four stages of sleep.
During a typical sleep cycle, you start with three non-rapid eye movement (NREM) stages of sleep, followed by the rapid eye movement (REM) stage. A full cycle repeats every 90 to 120 minutes, with NREM sleep dominating the first half of the night and REM sleep becoming more prevalent in the second half. Each stage is crucial for overall sleep quality and vital processes like learning and memory consolidation.
When you go to bed with alcohol in your system, you tend to experience more deep sleep (N3) and less REM sleep initially. Later in the night, once your body has metabolized the alcohol, you may shift into lighter sleep (N1) and experience frequent wakings, resulting in fragmented and low-quality sleep. This disruption can intensify hangover symptoms the next day.
Alcohol can also worsen snoring and sleep apnea, a disorder characterized by repeated pauses in breathing during sleep. It relaxes the tongue and throat muscles and increases airway resistance in the nasal passages, making breathing obstructions more likely and prolonged. Additionally, alcohol interferes with the brain's ability to regulate breathing, increasing the likelihood of pauses in breathing for those with central sleep apnea.
Long-term alcohol use can contribute to the development of insomnia, and insomnia is also common during alcohol withdrawal or early recovery from alcohol addiction. A destructive pattern can emerge where individuals drink at bedtime to fall asleep but experience poor sleep throughout the night. They then rely on caffeine to counteract daytime sleepiness, perpetuating the cycle.
Alcohol use and dependence can also interfere with circadian rhythms, the biological patterns that govern our sleep-wake cycles. Alcohol may decrease the body's sensitivity to cues like daylight and darkness, which are essential for regulating body temperature and melatonin secretion, vital components of the sleep-wake cycle. As a result, you may feel alert when you want to sleep and sleepy when you want to be awake.
To minimize the impact of alcohol on your sleep, experts recommend avoiding it at least three hours before bed. However, this may need to be extended if you consume multiple drinks in a short period, drink on an empty stomach, are particularly sensitive to alcohol, or take medications that intensify its effects.
Caffeine
Caffeine is a stimulant that provides a temporary boost to your brain and nervous system. While it can give you energy during the day, it may lead to sleep issues at night, especially if consumed in the evening or close to your desired sleep time.
Caffeine delays the onset of REM sleep and can reduce the total amount of REM sleep you get. REM sleep is crucial for memory consolidation and preparing your brain for future learning. It also plays a role in emotional processing and creativity, and a lack of it can increase the risk of developing post-traumatic stress disorder after traumatic events.
Caffeine's effects on sleep can last for several hours, so it's best to avoid it entirely in the late afternoon or evening. The recommended cutoff for caffeine consumption is generally four to six hours before bedtime. However, this may need to be adjusted based on individual factors such as age, metabolism, medical conditions, caffeine tolerance, and cigarette smoking habits.
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Create a relaxing bedtime routine
Creating a relaxing bedtime routine is a great way to improve your sleep quality and increase your REM sleep. Here are some tips to help you establish a soothing pre-sleep routine:
- Limit screen time: Avoid watching TV or using electronic devices such as phones or tablets before bed. These devices emit blue light, which can interfere with your sleep. Instead, opt for reading a book or listening to soft music.
- Take a warm bath: A warm bath can help you relax and prepare for sleep. It is a great way to unwind and signal to your body that it's time to rest.
- Listen to soothing music: Opt for soft, calming music to help you relax. Classical music is a great choice, as it is often slow and peaceful.
- Read a book: Reading can be a great way to wind down before bed. Just be sure to avoid reading on electronic devices, as mentioned earlier.
- Meditate: Mindfulness meditation can help you focus on the present moment and relieve stress and anxiety. This can be especially helpful if you find yourself lying awake at night, worrying or feeling anxious.
- Avoid stimulating activities: Activities such as vigorous exercise, listening to loud music, or watching scary movies can interfere with your sleep. Try to opt for more calming activities before bed.
- Exercise during the day: While exercising in the evening may not be advisable, getting your daily dose of exercise during the day can help regulate your body's sleep-wake cycle. Aim for at least 30 minutes of exercise daily.
- Create a comfortable sleep environment: Make sure your bedroom is dark, cool, and quiet. Consider using blackout curtains to block out outside light and noise. Ensure your bed is comfortable, and your bedding is cosy.
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Exercise regularly
Exercise is a great way to improve your sleep quality and increase the amount of REM sleep you get. It is an important part of a healthy lifestyle and can have a positive impact on your sleep-wake cycle, also known as your circadian rhythm.
Regular exercise can help regulate your body's natural sleep-wake cycle, which is crucial for getting a good night's rest and ensuring you get enough REM sleep. Aim for at least 30 minutes of exercise per day, but make sure to finish your workout several hours before bedtime. Morning workouts are ideal, as exercising outdoors in natural light can further contribute to regulating your body's sleep-wake cycle.
Any form of exercise is beneficial, so choose activities that you enjoy and that will help you maintain a consistent exercise routine. Vigorous exercise is great, but even a simple walk can improve your sleep quality. Just make sure to avoid stimulating activities too close to bedtime, as these can interfere with your sleep. Instead, opt for more relaxing activities in the evening, such as reading or listening to soothing music.
In addition to improving your sleep, regular exercise has numerous other benefits for your physical and mental health. It can boost your mood, increase your energy levels, and protect against illnesses and diseases. So, by incorporating exercise into your daily routine, you'll not only improve your sleep but also enhance your overall health and well-being.
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Enhance your sleep environment
Enhancing your sleep environment is crucial for getting a good night's rest and increasing your REM sleep. Here are some tips to optimise your bedroom for better sleep:
Block Out Light and Noise
Hang up blackout curtains to block out any unwanted light and noise from outside. This is especially important if you live in an area with streetlights or early morning sunlight. Blackout curtains can help create a darker and quieter space, making it easier to fall asleep and maintain a comfortable temperature in your bedroom.
Turn Off Electronic Devices
Make sure to turn off electronic devices such as televisions, computers, and phones before going to sleep. The light emitted by these devices can interfere with your sleep and impact the quality of your REM sleep. Keeping your bedroom free from screens will help create a more relaxing and distraction-free environment.
Maintain a Comfortable Temperature
Ensure your bedroom is maintained at a comfortable temperature. A cool environment is generally recommended for better sleep. However, it is important to find a temperature that works best for you. A room that is too hot or too cold can disrupt your sleep and impact your REM sleep cycles.
Create a Cozy Space
Do whatever it takes to make your bedroom comfortable and cozy. This may include investing in comfortable bedding, such as soft sheets and a supportive mattress. Consider your pillow preferences as well—having the right pillow for your sleep style can make a significant difference in your sleep quality.
Establish a Quiet Space
If you live in a noisy area or are sensitive to sound, consider using a white noise machine to create a quieter and more peaceful sleep environment. Alternatively, you can try playing soft, soothing music to help you relax and fall asleep more easily.
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Frequently asked questions
Getting more REM sleep can be as simple as developing a sleep schedule, avoiding caffeine and alcohol, and creating a relaxing bedtime routine.
REM stands for "rapid eye movement." It is the last and deepest stage of sleep, occurring about 90 minutes after falling asleep. During this stage, the eyes move rapidly, the muscles become temporarily paralysed, and heart rate and blood pressure are elevated.
REM sleep is important for memory, emotional processing, and brain development. A lack of REM sleep can lead to difficulty with memory retention and emotional coping.
Here are some tips to help you increase your REM sleep:
- Stick to a consistent sleep schedule, even on weekends.
- Avoid caffeine and alcohol, especially later in the day.
- Create a relaxing bedtime routine with activities like reading or taking a warm bath.
- Exercise regularly, preferably outside in the morning.
- Enhance your sleep environment by making your bedroom comfortable, dark, and quiet.