Unlocking Rem Sleep: Tips For Better Rest

Sleep is essential for survival, and the quality of sleep is just as important as the quantity. There are four stages of sleep, and the final stage, REM (rapid eye movement) sleep, is crucial for brain health and function. During REM sleep, the brain is highly active, and dreams are likely to occur. While the body is temporarily paralysed, the eyes dart rapidly, and heart rate, blood pressure, and breathing increase. REM sleep is vital for memory consolidation, emotional processing, and creativity.

If you're not getting enough REM sleep, there are several ways to increase it. Firstly, maintaining a consistent sleep schedule is essential, even on weekends. Secondly, creating a relaxing bedtime routine with activities like reading or taking a warm bath can help. Thirdly, regular exercise, especially outdoors, can improve sleep quality. Additionally, it's important to avoid caffeine and alcohol close to bedtime as they interfere with sleep. Finally, keeping the bedroom cool, dark, and quiet can promote better sleep. By implementing these strategies, you can improve your sleep quality and increase your time in the REM stage.

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. Here are some tips to help you do that:

Set a regular bedtime and wake-up time

Go to bed and wake up at the same time every day, including weekends and holidays. This will help regulate your sleep/wake cycle and make it easier for you to fall asleep at night. If you can't fall asleep within 20 to 30 minutes, get out of bed, go to another room, and do something relaxing like reading until you feel sleepy again. Don't stay in bed and watch the clock, as this can make insomnia worse.

Be consistent, even when you've had a bad night's sleep

If you have trouble sleeping one night, try not to sleep in or nap the next day. Doing so will disrupt your routine. You may be more tired that day, but you will sleep better that night.

Make time for sleep

Pick a bedtime that allows you to get the recommended amount of sleep for your age. For adults, that's usually seven to nine hours.

Create a bedtime routine

Doing the same things each night before bed can help signal to your body that it's time for sleep. Try to incorporate some calming activities, such as reading or taking a warm bath.

Avoid bright lights and electronics before bed

The light from screens can interfere with your sleep, so it's best to avoid them close to bedtime. If you must use electronics, try lowering the brightness or using blue light filters.

Exercise regularly

Regular physical activity can help improve your sleep. Try to get about 30 minutes of exercise per day, but make sure to do it several hours before bed. Morning workouts are ideal, as natural light helps set your body's sleep/wake cycle.

Create a cool, dark, and quiet bedroom environment

Keep your bedroom cool, as your body temperature naturally drops at night, and a cooler bedroom will help signal to your body that it's time for sleep. Use blackout curtains to block out any light from street lamps or the sunrise.

Avoid caffeine and alcohol

Caffeine and alcohol can interfere with your sleep. Caffeine blocks brain chemicals that promote sleep, while alcohol suppresses REM sleep. Try to avoid both, especially in the second half of the day and close to bedtime.

Avoid caffeine and alcohol

Caffeine and alcohol are two substances that can negatively impact your sleep, particularly your REM sleep. Caffeine is a stimulant that can disrupt your sleep, especially if consumed in the evening or close to your desired sleep time. It is recommended to refrain from consuming caffeine for at least 6 hours before bedtime to avoid its disruptive effects on sleep. Alcohol, on the other hand, can interfere with REM sleep even if it initially makes you feel sleepy. It is best to avoid alcohol before bed to ensure a good night's rest.

Caffeine has been shown to delay the onset of REM sleep and reduce the overall time spent in this crucial sleep stage. It can also increase wakefulness and reduce sleep efficiency, making it difficult to fall and stay asleep. The effects of caffeine on sleep are not limited to the night it is consumed but can also impact sleep the following day. This is because caffeine has a half-life of about 5 hours, meaning it takes that long for half of the substance to be eliminated from your system. Therefore, consuming caffeine in the afternoon or early evening can still affect your sleep later that night.

Alcohol, similarly, can disrupt your sleep patterns and reduce the quality of your sleep. While it may make you feel sleepy initially, alcohol interferes with REM sleep and can cause you to spend less time in this important sleep stage. Additionally, alcohol can delay the onset of REM sleep, affecting your overall sleep architecture.

To improve your sleep and increase your chances of reaching REM sleep, it is best to avoid caffeine and alcohol, especially close to bedtime. Create a relaxing bedtime routine and stick to a consistent sleep schedule. Engage in regular exercise, but avoid strenuous activities too close to bedtime, as this can also impact your sleep. By making these changes, you can improve your sleep quality and increase your time spent in REM sleep, resulting in more restful and restorative sleep.

Exercise regularly

Regular exercise is a great way to improve your sleep and increase the amount of REM sleep you get. It is recommended to get about 30 minutes of exercise per day, but make sure to do this several hours before bed. Morning exercise is ideal, as natural light will help set your body's sleep/wake cycle.

Exercising outside is a great way to combine two REM-boosting techniques, as spending time in natural sunlight every day can help improve your sleep.

Exercise has been shown to slightly decrease REM sleep, but a 2024 study found that regular physical activity increases the amount of deep, restorative sleep you get, which in turn boosts mood and energy.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine is an important part of getting a good night's sleep and increasing your REM sleep. Here are some tips to help you wind down and relax before bed:

Develop a sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's sleep/wake cycle and makes it easier to fall asleep at night. If you can't fall asleep within 20-30 minutes, get out of bed and do something relaxing in another room until you feel sleepy again.

Avoid stimulants and alcohol

Caffeine and nicotine are stimulants that can interfere with your sleep. Avoid consuming them later in the day or in the evening. While alcohol may make you feel sleepy at first, it actually disrupts your sleep, particularly REM sleep.

Exercise regularly

Regular exercise can improve your sleep quality. Try to get about 30 minutes of exercise each day, but do it several hours before bedtime. Exercising outside in the morning is ideal, as the natural light will help set your body's sleep/wake cycle.

Create a soothing environment

Make your bedroom a relaxing space. Keep it cool, dark and quiet. Avoid bright lights, extreme temperatures, and watching TV or working on your computer in bed.

Relaxing activities

Engage in calming activities before bed. This could include listening to soft music, taking a warm bath or shower, or reading a book. However, avoid reading on your phone or tablet, as these devices emit blue light that can interfere with your sleep.

Aromatherapy

Some research suggests that inhaling the scent of essential oils like lavender, bergamot, and cedarwood can calm your nervous system and make you feel sleepier. Use a diffuser or sprinkle a few drops on a piece of fabric near your pillow.

White noise

Consider using a white noise machine or downloading a white noise app to block out external sounds and help you fall asleep and stay asleep.

Earplugs

If you prefer, you can use earplugs to block out sounds and ensure a peaceful night's sleep.

Magnesium-rich foods

Magnesium plays an important role in sleep regulation. Include magnesium-rich foods in your diet, such as pumpkin and chia seeds, almonds, and spinach.

A relaxing bedtime routine, combined with a consistent sleep schedule and a soothing sleep environment, can help improve your sleep quality and increase your REM sleep.

Make your bedroom sleep-friendly

Making your bedroom sleep-friendly is an important step in improving your sleep quality and quantity. Here are some tips to create a soothing and relaxing environment that promotes better sleep:

Maintain a Cool, Dark and Quiet Bedroom

Keep your bedroom cool, as a slightly lower temperature can help you fall asleep faster. Opening a window slightly can help achieve this, as well as providing fresh air. Use blackout curtains or blinds to block out any unwanted light from street lamps or early morning sun rays. A dark room is crucial for melatonin production, a hormone that helps regulate your sleep-wake cycles.

Create a Relaxing Bedtime Routine

Establish a soothing pre-sleep routine to signal to your body that bedtime is approaching. This can include activities such as listening to soft music, taking a warm bath or shower, or reading a book. Avoid using electronic devices like phones or tablets for reading, as the blue light emitted by these devices can interfere with your sleep. Instead, opt for a traditional book or a dedicated e-reader that doesn't emit blue light.

Avoid Bright Lights and Electronics

Bright lights and electronic devices, such as televisions, computers, and phones, can disrupt your sleep. The light emitted by these devices can interfere with your body's natural sleep-wake functions, making it harder to fall asleep. Try to avoid screens at least an hour before bedtime, and if necessary, use blue light filters or night mode settings to reduce the impact.

Invest in Comfortable Bedding

Ensure your bedding is comfortable and inviting. Consider replacing your pillows if they are old, as this can improve your sleep quality. Opt for breathable and comfortable bedding materials that suit your personal preferences. A comfortable bed and bedding can make a significant difference in the quality of your sleep.

Aromatherapy

Aromatherapy can be a useful addition to your bedtime routine. Research suggests that inhaling certain essential oils like lavender, bergamot, and cedarwood can have a calming effect on the nervous system, making it easier to fall asleep. Use a diffuser or sprinkle a few drops of oil on a fabric near your pillow to create a soothing aroma in your bedroom.

By implementing these changes and creating a sleep-friendly bedroom environment, you'll be well on your way to improving your sleep quality and increasing your chances of achieving restorative REM sleep.

Frequently asked questions