Enhancing Rem Sleep: Strategies For Deeper Rest

Sleep is essential for our health and wellbeing, and getting enough of it is crucial for our bodies and minds. There are four stages of sleep, and one of them is REM sleep, which stands for rapid eye movement. It is the final stage of sleep and occurs about 90 minutes after falling asleep. During this stage, our eyes move rapidly, our brain activity is similar to that of wakefulness, and our muscles become temporarily paralysed. REM sleep is important for memory consolidation, emotional processing, and brain development.

Getting enough REM sleep is crucial for our health, and there are several ways to maximise it. Firstly, maintaining a consistent sleep schedule is vital. This means going to bed and waking up at the same time every day, even on weekends. Secondly, creating a relaxing bedtime routine is beneficial. This includes activities such as reading, listening to soothing music, or taking a warm bath. Thirdly, it is important to avoid stimulants such as caffeine and alcohol, especially later in the day, as they can interfere with sleep. Fourthly, regular exercise can help regulate the body's sleep-wake cycle. Additionally, creating a comfortable and optimal bedroom environment for sleep is key. This includes keeping the room dark, cool, and quiet. Finally, practising mindfulness or meditation can help reduce stress and anxiety, improving sleep quality.

Develop a sleep schedule

Developing a sleep schedule is one of the most important things you can do to maximise your REM sleep. This is because more REM sleep occurs during the latter part of a night of sleep, so sticking to a sleep schedule can ensure you get adequate REM sleep.

Go to bed and wake up at the same time every day

Try to go to bed and wake up at the same time every day, even on weekends. This will prime your body for sleep and waking, and your body will eventually get used to a sleep schedule, so you will be more alert and sleepy at the appropriate times. This will strengthen your natural sleep-wake cycle and your body's physical drive to fall asleep at night and wake up in the morning.

Calculate your ideal bedtime

To find the ideal bedtime, consider the time you need to wake up on a typical day. Then work backward to calculate what time you should get to bed so that you have enough time to get adequate sleep. Most adults need between seven and nine hours of sleep per day, and it's recommended to aim for at least seven hours of sleep every night.

Be consistent

Consistency is key when it comes to sleep schedules. An analysis of sleep consistency data from 25,000 people showed a substantial rise in nightly REM sleep duration as sleep consistency increased.

Avoid napping late in the day

While napping can be beneficial, adults may benefit from short naps of no longer than 20 minutes. Napping after 3 pm can interfere with getting to sleep at night.

Avoid alcohol and caffeine

Alcohol and caffeine are two of the most common substances that can negatively impact your sleep. While a nightcap may help you nod off, alcohol interferes with your sleep, particularly REM sleep. Caffeine also interferes with a good night's rest because it blocks brain chemicals that promote sleep.

How Alcohol Affects Sleep

Research suggests that alcohol, as a depressant, helps you fall asleep faster. However, these effects quickly wear off as your body metabolises the alcohol in your system. According to the National Sleep Foundation, the production of adenosine, a chemical in the brain that acts as a sleep-inducer, increases while drinking alcohol, allowing you to fall asleep quickly. However, this chemical quickly subsides, making you more likely to wake up throughout the night.

Drinking before bed is associated with more slow-wave sleep patterns called delta activity, but alpha activity, which indicates wakefulness with eyes closed and often precedes sleep, is turned on at the same time. Experiencing these two brain wave activities simultaneously is thought to inhibit quality rest. Additionally, alcohol inhibits REM sleep, which is often considered the most mentally restorative phase of sleep.

Alcohol and Sleep by the Numbers

A 2018 study found that alcohol significantly affected sleep quality, regardless of consumption level. After analysing the sleep and alcohol habits of 4,098 adults, the study concluded that:

• Low alcohol intake reduced sleep quality by 9.3%
• Moderate alcohol intake (two drinks per day for men and one for women) reduced sleep quality by 24%
• Heavy alcohol intake reduced sleep quality by nearly 40%

The study also showed that alcohol affected men and women similarly and that it impacted younger people more than older adults.

Tips for Drinking and Sleeping Responsibly

You can still enjoy a drink or two, but consider the following tips to ensure your sleep isn't impaired:

• Allow a minimum of three hours between your last drink and bedtime.
• Drink water with your alcoholic beverage to help flush out the alcohol.
• Drink alcohol while eating a meal, as you're likely eating a few hours before bed.
• Avoid alcohol if you're taking sleeping pills, as the combination can make it dangerous for a person to breathe while sleeping.

How Caffeine Affects Sleep

Caffeine interferes with sleep by blocking brain chemicals that promote sleep. A study published in the Journal of Biological Rhythms found that three 150-milligram servings of caffeine a day—the equivalent of about 4.5 cups of coffee—affected REM sleep in young, healthy men.

Tips for Reducing Caffeine Intake

• Avoid caffeine later in the day.
• If you enjoy a cup of coffee in the morning, try to limit your intake to one or two cups.
• Opt for decaffeinated coffee or tea if you're sensitive to caffeine.
• Avoid energy drinks, as they often contain high levels of caffeine and other stimulants.

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 wind down and prepare for a restful slumber:

• Avoid stimulating activities: Vigorous exercise, loud music, and scary movies can all interfere with your ability to fall asleep. Instead, opt for more relaxing activities such as reading a book or listening to soothing classical music.
• Take a warm bath: A warm bath is a great way to unwind and relax your body and mind before bed.
• Dim the lights: Bright lights can make it difficult to fall asleep. Create a calm and soothing atmosphere by keeping your bedroom dark or very dimly lit.
• Use relaxing scents: Aromatherapy with essential oils like lavender, bergamot, and cedarwood can help calm your nervous system and make you feel sleepier.
• Practice relaxation techniques: Techniques such as yoga, meditation, or tai chi before bed can help calm your mind and prepare your body for sleep.
• Limit screen time: Blue light from phones, tablets, and televisions can disrupt your sleep. Avoid screens before bed, and if necessary, use blue-light blocking glasses.
• Read a book: Reading before bed is a great way to relax and unwind. It can help you take your mind off the day's stresses and ease into a peaceful sleep.
• Listen to soothing music: Soft, calming music can help you relax and prepare for sleep. Classical music or nature sounds can be especially soothing.
• Keep your bedroom comfortable: Ensure your bedroom is cool, dark, and quiet. A comfortable environment will help you fall asleep faster and sleep more soundly.
• 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.

Exercise regularly

Exercising regularly is a great way to improve your sleep quality and duration, including REM sleep. Research has shown that daily exercise helps improve the length of time you sleep, how quickly you fall asleep, and overall sleep quality.

Try to exercise for at least 30 minutes a day if possible. Any exercise is better than none, so stick to activities you enjoy and are likely to stick to. It's important to time your exercise appropriately, as vigorous exercise in the evening may raise your core temperature and interfere with your sleep-wake cycle, which could lead to reduced REM sleep. Moderate or low-intensity exercise in the evening may be better for your sleep quality.

Enhance your sleep environment

Enhancing your sleep environment is an important step in maximising your REM sleep. Here are some ways to do so:

Keep it Dark

Make sure your bedroom is dark or very dimly lit. Darkness is a cue to your body's internal clock that it is time to sleep. Light, on the other hand, can make you more wakeful. To achieve this, you can use blackout curtains to block out street lamps and sunrise rays.

Keep the Room Cool

Most people sleep more comfortably when the bedroom is slightly cool. Aim for a target temperature of around 65 to 68 degrees Fahrenheit.

Make the Bedroom a Quiet Place

Noise can distract you from sleep. If you can't eliminate environmental noise in your bedroom, try creating white noise with a fan or white noise machine. Alternatively, you can use earplugs to block out the sound.

Get Comfortable with Pillows

The right pillows can help you find a comfortable sleep position. Some people find putting a pillow under or between their knees can help them get more comfortable so they can fall asleep faster and sleep longer.

Avoid Watching TV or Working in Bed

It is best to limit activities in bed to sleep and sex. Working or doing other stressful activities in bed may establish bedtime associations with alertness instead of sleepiness.

Use Aromatherapy

Some research has shown that inhaling the scents of essential oils like lavender, bergamot, and cedarwood can calm your nervous system and make you sleepier. You can add a few drops to your diffuser or sprinkle them on a piece of fabric and place it near your pillow.

Read in Bed

Reading in bed (the old-fashioned way) before falling asleep is one of the things that WHOOP members often find increases their REM sleep time.

Frequently asked questions