Triggering Rem Sleep: Techniques For Dreaming And Memory Formation

Getting enough REM sleep is essential for brain health and emotional resilience. While the exact science of sleep is still somewhat unclear, studies suggest that a few lifestyle factors can contribute to a lack of REM sleep. These include alcohol consumption, nicotine use, lack of physical activity, and times of stress or depression.

To increase your REM sleep, you can try taking a magnesium supplement, improving your sleep hygiene, and cutting back on caffeine. You should also aim to get more total sleep, as the amount of REM sleep you get is directly linked to the overall amount of sleep you get.

Avoid alcohol and caffeine before bed

Alcohol and caffeine are two of the most common sleep disruptors. While alcohol may make you feel sleepy at first, it can interfere with your sleep later in the night. It can also cause you to snore and increase the number of times you need to use the bathroom, interrupting your sleep. Caffeine, on the other hand, is a stimulant that can make you feel more alert and less sleepy. Its effects can linger for hours after consumption, and it is recommended that you avoid it for at least six hours before bed.

Understand your consumption

The first step to reducing your alcohol and caffeine intake before bed is to understand your current consumption patterns. Keep a drink diary for a week to track the amount and timing of your alcohol and caffeine consumption. This will help you identify any areas where you can cut back or make changes.

Set boundaries

Once you have a better understanding of your consumption patterns, set clear boundaries for yourself. For example, you may decide to avoid alcohol and caffeine after a certain time, such as after dinner or after 6 pm. You could also try to gradually reduce your intake over time by having one less drink or cup of coffee each day.

Find alternatives

If you enjoy a drink before bed to relax, try finding non-alcoholic or caffeine-free alternatives. Herbal teas, decaffeinated coffee or tea, or sparkling water are all great options. You could also try drinking something soothing before bed, such as chamomile tea, which is known for its calming properties.

Practice mindful drinking

When you do consume alcohol or caffeine, practice mindful drinking. Pay attention to your body's signals and be mindful of your consumption. Sip your drink slowly and savour the taste. This can help you feel more satisfied with less.

Create a wind-down routine

Establish a relaxing bedtime routine that doesn't involve alcohol or caffeine. This could include reading a book, listening to calming music, taking a warm bath, or practising meditation or deep breathing exercises. These activities can help you unwind and prepare your body and mind for sleep.

Address underlying issues

If you find yourself relying on alcohol or caffeine to fall asleep, it may be a sign of underlying issues such as stress, anxiety, or depression. Consider speaking to a mental health professional to address these issues and develop healthier coping mechanisms.

Exercise regularly

Regular exercise is a great way to improve your sleep quality and increase the amount of REM sleep you get. However, it's important to avoid exercising too close to bedtime, as this may make it harder to fall asleep. Aim to finish your workout at least three hours before you plan to go to bed.

Research has shown that consistent physical activity can positively affect the REM cycle. One study found that participants who worked out regularly experienced improvements in their REM sleep. Therefore, it's recommended to make exercise a daily priority.

You can start by adding a 20-minute walk to your daily routine and gradually increasing the duration to 30 or 40 minutes. Other forms of light to moderate physical activity, such as yoga, swimming, or jogging, can also be beneficial. Choose an activity that you enjoy, as this will make it easier to stick to your exercise regimen.

By incorporating regular exercise into your daily routine, you can improve your overall sleep quality and increase the likelihood of achieving longer and more restorative REM sleep.

Develop a sleep schedule

Developing a sleep schedule is one of the most important things you can do to increase your REM sleep. This is because the amount of REM sleep you get is directly linked to the total amount of sleep you get. In other words, the longer you sleep, the more REM sleep you will experience.

• Consistency is key: Try to go to bed and wake up at the same time every day, including weekends. This will prime your body for sleep and waking, making it easier to fall asleep and wake up.
• Understand your sleep needs: The amount of sleep each person needs varies and is determined by genetics. On average, people need around 8 hours of sleep, but this can range from 7 to 9 hours or even more. Use a sleep calculator or app to determine your individual sleep need, and aim for this number each night.
• Create a bedtime routine: Develop a relaxing bedtime routine and stick to it every night. This could include activities such as reading, listening to soothing music, or taking a warm bath. Avoid stimulating activities such as watching TV or working on your computer close to bedtime.
• Avoid stimulants: Caffeine and nicotine are stimulants that can interfere with your sleep. Avoid consuming them late in the day, and refrain from caffeine at least six hours before bed.
• Limit alcohol intake: While alcohol may make you feel sleepy initially, it actually disrupts your sleep, especially REM sleep. Avoid drinking alcohol close to bedtime to improve your sleep quality and increase REM sleep.
• Exercise regularly: Regular physical activity can improve your sleep and increase REM sleep. Try to get at least 30 minutes of exercise each day, but make sure to finish your workout several hours before bedtime to give your body time to wind down.
• Optimize your bedroom environment: Create a bedroom environment that is conducive to sleep. Keep the room cool, dark, and quiet, and remove electronic devices and other distractions.
• Manage stress: Stress can negatively impact your sleep. Find creative outlets for stress, such as exercise, journaling, meditation, or aromatherapy.

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 establish a soothing pre-sleep routine:

• Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, including weekends. This helps to regulate your body's internal clock and maximise the amount of time you spend asleep.
• Wind down and relax: Give yourself time to unwind before bed. This could include activities such as reading, listening to soothing music, practising yoga, journaling, or taking a warm bath. Finding ways to reduce stress and anxiety will help you fall asleep more easily.
• Avoid stimulants: Caffeine and nicotine are known stimulants that can interfere with your sleep. Avoid consuming them later in the day or close to bedtime. If you drink alcohol, it's best to finish your drinks at least three hours before bedtime, as alcohol can disrupt your sleep and reduce the amount of REM sleep you get.
• Exercise regularly: Incorporate regular physical activity into your daily routine, but try to finish your workouts at least three hours before bedtime to give your body time to wind down.
• Create a comfortable sleep environment: Make sure your bedroom is cool, dark, and quiet. Remove electronic devices, such as televisions and computers, from the bedroom, and avoid bright lights before bed.
• Limit screen time: The blue light emitted by electronic devices can disrupt your sleep. Try to avoid screens at least two hours before bedtime, and if possible, keep your phone out of the bedroom.

By following these tips and creating a relaxing bedtime routine, you can improve your overall sleep quality and increase the likelihood of getting a good night's rest, including sufficient REM sleep.

Take magnesium supplements

Magnesium is an essential mineral that plays a role in nerve and muscle function, bone development, blood sugar control, and heart rhythm consistency. It can be found naturally in many foods, including nuts, leafy greens, whole grains, dairy, and soy products, and is also available as a dietary supplement.

Magnesium is believed to promote better sleep by regulating the neurotransmitter GABA in the central nervous system (CNS). GABA, or gamma-aminobutyric acid, is a neurotransmitter that calms the nervous system by stopping certain signals from transmitting. By regulating GABA, magnesium can help promote calm and act as a sedative, aiding sleep.

Magnesium may also promote sleep by inhibiting the N-methyl-D-aspartate receptor, another neurotransmitter, which could help with muscle relaxation and general relaxation.

Additionally, magnesium may increase melatonin, a hormone that maintains the body's circadian rhythm and promotes sleepiness. It may also decrease cortisol, a stress hormone, which could further promote calm and improve sleep.

Several studies have found that magnesium supplementation can improve sleep. One study involving older adults with insomnia found that magnesium supplementation reduced early morning awakening, improved sleep onset, and increased sleep time and efficiency. Another study found that magnesium supplementation helped adults in their 60s sleep longer and spend less time awake in bed.

Experts recommend taking no more than 350 milligrams of magnesium per day for sleep. It is always a good idea to consult a doctor before adding any supplements to your diet.

Frequently asked questions