Record Rem Sleep: Tips For Capturing Your Dreams

Sleep is a complex and mysterious process, and while we sleep, our bodies cycle between being awake and asleep. One of these sleep cycles is REM sleep, which is characterised by rapid eye movement and brain activity similar to when we are awake. REM sleep is important for learning and memory, and it's when our brains repair themselves and process emotions.

There are a few ways to record and measure REM sleep. One way is through a polysomnogram, which is a sleep study that uses an electroencephalogram (EEG) to record brain waves, blood oxygen levels, heart rate, breathing, and eye and leg movements. Another way is through wearables or devices such as Fitbit, Garmin, and Apple Watch, which can track sleep stages and detect sleep patterns, hygiene, and health.

How to increase REM sleep

REM sleep is the final stage of the sleep cycle, occurring around 90 minutes after falling asleep. During this stage, the brain is highly active, resembling the brain activity of a person who is awake. REM sleep is important for memory consolidation and emotional processing.

Stick to a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. Maintaining a consistent sleep schedule primes your body for sleep and improves sleep quality. Irregular sleep patterns can lead to various physical and mental health issues, including diabetes, heart failure, and depression.

Keep the Bedroom Cool, Dark, and Quiet

Ensure your bedroom is well-ventilated and maintain a comfortable temperature. A cool bedroom can help you fall asleep faster as your body temperature naturally drops at night. Block out any external light sources with blackout curtains or similar alternatives. Additionally, keep your bedroom quiet, or use white noise or earplugs to block out disruptive sounds.

Practice Relaxing Bedtime Routines

Develop a soothing bedtime routine with activities like reading, listening to calming music, or taking a warm bath. These activities can help signal to your body that it's time to wind down and prepare for sleep.

Avoid Caffeine, Alcohol, and Tobacco

Caffeine and tobacco are stimulants that can interfere with your sleep, especially if consumed in the evening or close to your desired bedtime. Alcohol can also disrupt your sleep, particularly REM sleep, and delay the onset of REM sleep. Try to cut down on these substances or avoid them entirely in the late afternoon or evening.

Exercise Regularly and Spend Time in Natural Sunlight

Engage in regular physical activity, aiming for about 30 minutes of exercise per day. However, make sure to exercise several hours before bedtime to avoid interfering with your sleep. Spending time outdoors in natural sunlight can also positively impact your sleep quality.

Eat More Magnesium-Rich Foods

Increase your intake of magnesium-rich foods, such as pumpkin and chia seeds, almonds, and spinach. Magnesium plays an important role in sleep regulation, and many people do not meet the recommended daily intake of this nutrient.

Create a Suitable Sleep Environment

Maintain a comfortable bedroom temperature, ensure the room is dark, and avoid bright lights. Avoid watching TV or working on electronic devices in the bedroom, as the light from screens can disrupt your sleep.

Additionally, if you are taking any medications, consult your doctor to determine if they may be affecting your REM sleep. Certain antidepressants and antipsychotics are known to reduce or suppress REM sleep.

How to measure REM sleep

There are several methods and technologies available to measure REM sleep. The gold standard for diagnosing sleep disorders and measuring sleep is polysomnography (PSG). This is usually done in a sleep laboratory or a sleep centre, where technicians attach electrodes to the head to take three types of measurements. Electroencephalography (EEG) measures electrical activity in the brain, as the signals associated with being awake differ from those during sleep. Electromyography (EMG) measures muscle activity as muscle tone differs between wakefulness and sleep, and within different stages of sleep. Finally, electro-oculography (EOG) measures eye movements during sleep, which helps identify REM sleep, during which the eyeballs make characteristic movements.

There are also several at-home sleep-monitoring devices available, which can measure the total amount of sleep, sleep disturbances, sleep latency, and the various stages of sleep, from light sleep to REM. These include the Dreem headband, which has five EEG sensors to measure brain activity, a pulse oximeter to monitor heart rate, and an accelerometer to record movement and breathing. Smart pyjamas with built-in sensors to measure heart rate, breathing, and posture during sleep have also been developed by graduate students from the University of Massachusetts. The Fitbit Versa 2 is another example of a multi-functional wearable device that can monitor sleep by tracking sleep stages and producing a personalised sleep score.

How to improve REM sleep

REM sleep is important for brain health, emotional resilience, learning, memory, and mood. Here are some tips to improve the quality of your REM sleep:

Develop and Maintain a Sleep Schedule

It is important to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's circadian rhythm, which is responsible for promoting REM sleep at certain times during the sleep period. Disrupting this balance by keeping irregular sleep-wake times may confuse your body and interfere with REM sleep regulation.

Treat Sleep Disorders

If you have a sleep disorder, such as sleep apnea or insomnia, treating it can help restore normal REM sleep patterns. For example, studies have shown that treating obstructive sleep apnea with continuous positive airway pressure (CPAP) therapy can lead to REM rebound sleep, improved mood, and higher-quality sleep overall. Consult with a doctor or sleep specialist to determine the best treatment plan for your specific condition.

Stop Taking Sleep Aids

Certain medications, such as antidepressants and antipsychotics, may reduce or suppress REM sleep. If you are taking any of these medications and concerned about their impact on your REM sleep, consult your doctor to discuss alternative options or adjustments to your dosage.

Avoid Alcohol, Caffeine, and Tobacco

Consuming moderate to high amounts of alcohol can delay the onset of REM sleep and reduce the overall amount of time spent in this stage. Caffeine and tobacco can also interfere with normal sleep progression, especially if consumed close to bedtime. Try to cut down on these substances and avoid them entirely in the late afternoon or evening.

Improve Sleep Hygiene

Adopting good sleep hygiene habits can improve overall sleep quality, which in turn can stabilize the amount of REM sleep you get. Examples of sleep hygiene practices include:

• Regular exercise
• Maintaining a cool, dark, and quiet bedroom environment
• Establishing a relaxing bedtime routine, such as reading or taking a warm bath
• Keeping gadgets and screens out of the bedroom
• If unable to fall asleep within 20 minutes, leave the bedroom and engage in a calming activity until you feel sleepy again

Other Tips:

• Get more natural light during the day and reduce exposure to blue light at night.
• Supplement with magnesium or eat more magnesium-rich foods, as it plays an important role in sleep regulation.
• Avoid marijuana, as it has been associated with reduced REM sleep.

How to prevent REM sleep deprivation

REM sleep is important for memory, learning, and emotional processing. Getting enough REM sleep can be challenging, especially if you have a sleep disorder or are taking certain medications. Here are some tips to prevent REM sleep deprivation:

Maintain a consistent sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's sleep-wake cycle and promotes better sleep overall.

Exercise regularly

Physical activity during the day can improve your sleep quality. However, avoid exercising close to bedtime as it may interfere with your sleep.

Limit caffeine, nicotine, and alcohol intake

Caffeine and nicotine are stimulants that can disrupt your sleep, especially if consumed close to bedtime. Alcohol can also affect your sleep by delaying your first REM cycle and reducing the overall time spent in REM sleep.

Avoid heavy meals before bedtime

Consuming heavy, oily, or high-carbohydrate meals before sleeping can negatively impact your REM sleep.

Increase natural light exposure during the day

Exposure to natural light during the day can help regulate your body's sleep-wake cycle and improve your sleep quality.

Establish a relaxing bedtime routine

Engaging in soothing activities before bed, such as reading or taking a warm bath, can help signal to your brain that it's time to wind down and prepare for sleep.

Limit the use of electronic devices before bed

The light emitted by electronic screens can interfere with your sleep. It is recommended to keep gadgets and screens out of the bedroom to improve sleep quality.

Treat any underlying sleep disorders

If you have a sleep disorder, such as sleep apnea or insomnia, it is important to seek treatment. Treating the underlying condition can help improve your sleep quality and increase the amount of REM sleep you get.

Consult a healthcare professional

If you are experiencing symptoms of sleep deprivation or suspect you have a sleep disorder, talk to your doctor. They can help identify any underlying issues and provide guidance or treatment options to improve your sleep.

How to prevent REM sleep disorders

REM sleep behaviour disorder (RBD) is a parasomnia disorder characterised by nocturnal complex motor behaviour and REM sleep without atonia. It affects between 1 and 7% of adults, particularly older adults, and is strongly associated with synucleinopathy neurodegeneration. The current approach to managing RBD is twofold: symptomatic treatment to prevent injury, and prognostic counselling and longitudinal follow-up surveillance for phenoconversion towards overt neurodegenerative disorders.

• Prompt treatment: RBD should be treated promptly following diagnosis to prevent injury risk. Up to 55% of patients experience injury prior to treatment, even when behaviours seem infrequent or minor.
• Melatonin: Melatonin is considered a first-line therapy for RBD, and is usually administered at a dosage of 3-12 mg at bedtime. It has been shown to reduce motor activity during sleep and improve REM-sleep atonia. It is more tolerable than other treatments and has been proven effective in several studies.
• Clonazepam: Clonazepam is another first-line therapy for RBD and is usually administered at a dosage of 0.25-2.0 mg at bedtime. It has been shown to improve RBD symptoms in several studies, although it is less tolerable than melatonin.
• Alternative therapies: Other treatments with reported efficacy include temazepam, lorazepam, zolpidem, zopiclone, pramipexole, donepezil, ramelteon, agomelatine, cannabinoids, and sodium oxybate. However, these treatments have less evidence supporting their use.
• Non-pharmacological approaches: A bed alarm system can be useful for patients who also report sleepwalking or a history of leaving their bed during dream enactment episodes. The benefit of hypnosis, especially in those with psychiatric RBD, also requires further study.

Frequently asked questions