Reducing Rem Sleep: Natural Ways To Limit Dreaming

Rapid eye movement (REM) sleep is a crucial stage of the sleep cycle, characterised by rapid eye movement, increased brain activity, and vivid dreams. While it normally comprises 20-25% of an adult's sleep cycle, certain factors can disrupt this, leading to adverse effects on physical and mental health. Here are some natural ways to increase your REM sleep and improve your overall sleep quality.

Avoid caffeine, alcohol and tobacco

Caffeine, alcohol, and tobacco are all stimulants that can negatively impact your sleep. Caffeine and nicotine are drugs that act as stimulants, both mentally and physically. Alcohol acts as a stimulant when your body is processing it, which disrupts your sleep later in the night.

Caffeine

Caffeine is found in many everyday foods and drinks, such as tea, coffee, chocolate, and cola. It can be difficult to cut down on or eliminate these products, especially if you are used to consuming a lot of caffeine. However, it is important to note that caffeine can impact your sleep, even if you do not feel that it does. The effects of caffeine can last for up to 24 hours in your body, and it is recommended that you have no more than 200mg per day. If you are trying to improve your sleep, it is best to avoid caffeine for at least 4 to 8 hours before going to bed.

Alcohol

Alcohol will make you feel sleepy and can help you fall asleep, but it will disrupt your sleep later in the night. It contributes to sleep apnea, snoring, and an increase in bathroom visits. It also interrupts your body's internal clock, which regulates sleep and wake times. To avoid this disruption, it is best to avoid alcohol for at least 3 to 4 hours before bedtime.

Tobacco

Nicotine is a stimulant that is commonly found in tobacco products, such as cigarettes. It can make it harder to fall asleep and stay asleep. If you smoke, it is best to avoid doing so for at least 2 hours before bed. Quitting smoking altogether is ideal, as it will have the most significant impact on improving your sleep.

Exercise regularly

Exercising regularly is good for your mind and body, and it can also help you get a good night's sleep. However, it is important to note that exercising too late in the day can interfere with how well some people rest at night.

Benefits of regular exercise

Regular physical activity can improve your sleep quality in several ways. Firstly, it boosts the production of melatonin, a hormone that regulates the sleep-wake cycle of the body. This helps you fall asleep faster and improves your sleep quality. Secondly, physical activity helps reduce stress levels, which is often a barrier to falling and staying asleep. Thirdly, exercise improves your mood, leading to increased enthusiasm for physical activity and creating a positive feedback loop. Finally, physical activity helps regulate body temperature, which is necessary for falling asleep. An increase in body temperature during exercise aids the eventual drop in body temperature 30-90 minutes post-exercise, facilitating sleepiness.

According to studies, engaging in regular physical activity can enhance the quality and duration of sleep. Scientific literature suggests that adults who exercise for at least 30 minutes a day tend to sleep for an average of 15 minutes longer than those who do not exercise.

The timing of exercise

The timing of exercise is an important parameter that can have an acute effect on sleep. While some people may find that exercising close to bedtime keeps them up at night, others may find that the time of day they exercise doesn't make a difference. It is generally recommended to exercise at least 1 to 2 hours before going to bed, as this gives endorphin levels time to decrease and "the brain time to wind down."

Type of exercise

When it comes to improving sleep, both aerobic exercise and resistance training can be beneficial. Aerobic exercise increases your heart rate and blood flow, reduces blood pressure, and lowers your risk for cardiovascular disease. It has been particularly impactful for people with insomnia and other sleep disorders, improving their total sleep time, ability to sleep through the night, and overall sleep quality. Resistance training, such as using resistance bands or bodyweight workouts like pull-ups, can also help to improve sleep quality.

Other tips for better sleep

In addition to regular exercise, there are other tips you can follow to improve your sleep:

• Create a sleep schedule: Try to go to bed and wake up at the same time every day.
• Avoid stimulants: Caffeine and cigarettes can interfere with sleep, so it's best to avoid them later in the day.
• Avoid alcohol before bed: Alcohol interferes with sleep, particularly REM sleep, even though it may make you feel sleepy initially.
• Develop a relaxing sleep routine: Warm baths, relaxing music, or reading are all good activities to include in your bedtime routine.
• Create a suitable environment for sleep: Keep your bedroom cool, dark, and quiet, without any bright lights or electronic devices.

Maintain a cool, dark and quiet bedroom

Maintaining a cool, dark, and quiet bedroom is essential for getting a good night's sleep. Here are some tips to achieve this:

Keep Your Bedroom Cool

The optimal sleep temperature typically ranges from 60 to 72 degrees Fahrenheit. You can maintain this temperature by using air conditioning, ceiling fans, electric fans, or opening windows during cooler nights. Consider investing in cooling mattress pads and lightweight bedding to stay comfortable. Try different thermostat settings to find what feels most comfortable for you.

Create a Dark Bedroom

Darkness is crucial for deep and restorative sleep. Minimize light sources in your bedroom by turning off or covering electronic lights. Use blackout window shades or curtains if external light is an issue. You can also cover the windows with aluminum foil as a low-cost alternative. If blocking light isn't feasible, consider wearing a comfortable sleep mask to cover your eyes throughout the night. Research suggests that light penetrates the eyelids and inhibits melatonin production, which is essential for regulating sleep.

Reduce Noise

Noise from snoring, external sounds, or noisy neighbours can disrupt your sleep. To block out these sounds, use earplugs or a white noise machine. White noise or calming nature sounds can help blur background noise and make it easier to fall asleep. Additionally, consider soundproofing your bedroom door and windows to minimize noise entering the room.

Limit the Use of Electronics

The stimulation and light emitted from electronic screens can interfere with your sleep. Avoid watching TV or using electronic devices at least 30 minutes to an hour before bedtime. Implement an electronics ban in the hour before sleep and leave devices out of reach while you sleep. Blue light emitted by LEDs and the glow of computer screens can work against melatonin production, disrupting your sleep.

Establish a bedtime routine

Establishing a bedtime routine is an essential part of improving your sleep quality and getting more REM sleep. Here are some tips to help you establish a bedtime routine:

Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends and during vacations. This helps to regulate your body's sleep/wake cycle, making 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 until you feel sleepy again. Avoid staying in bed and watching the clock, as this can make insomnia worse.

Limit alcohol and caffeine: While a nightcap may help you fall asleep initially, it suppresses your REM sleep. Caffeine also interferes with sleep as it blocks brain chemicals that promote sleep. Try to cut down on these substances and avoid them in the late afternoon or evening.

Relax before bed: Engage in calming activities an hour or two before bedtime, such as listening to soft music, taking a warm bath or shower, or reading a book. Avoid reading on your phone or tablet, as these devices emit blue light that can disrupt your sleep.

Exercise regularly: While exercise itself has been shown to slightly decrease REM sleep, regular physical activity increases the amount of deep, restorative sleep you get, which boosts your mood and energy levels. Try to exercise outdoors in the morning, as natural light helps set your body's sleep/wake cycle.

Create a sleep-conducive environment: Maintain a cool, dark, and quiet bedroom environment. Keep your gadgets and screens out of the bedroom, as the blue light emitted by these devices can interfere with your sleep.

Keep gadgets out of the bedroom

Keeping gadgets out of the bedroom is an important step in improving your sleep quality and duration. Technology in the bedroom is a growing problem, with around 75% of children and 70% of adults using electronic devices in bed.

The blue light emitted by many devices, such as smartphones, interferes with the natural production of melatonin, a hormone that facilitates sleep. This can throw off your body's natural circadian rhythm. Even if your phone is on silent mode, the temptation to check it if you wake up during the night can disrupt your sleep.

To create a technology-free bedroom, start by taking an inventory of the gadgets in your home and bedroom. This includes desktop and laptop computers, smartphones, and smart home hubs. Then, establish a dedicated space outside the bedroom to keep and charge your devices overnight.

• Create a new bedtime routine that doesn't involve technology. Instead, include practical steps like putting on pajamas and relaxing activities like stretching or reading in dim light.
• Set consistent "screens off" and "lights out" times. Having a firm deadline for turning off your devices will help you stick to a regular sleep schedule.
• Keep something to read nearby. Reducing screen time before bed can help you rediscover the joy of reading a book or magazine.
• Don't work in bed. Reserve your bed for sleep and sex only, so your brain associates it primarily with these activities.
• Use a basic alarm clock instead of your phone to wake up. Most alarm clocks have low-brightness settings to keep your bedroom dark.
• Learn relaxation techniques like deep breathing or meditation to calm your mind and prepare for sleep.
• Set boundaries with friends, family, and work colleagues. Let them know you won't be available during your designated sleep hours, so you don't feel the need to keep your phone nearby.

Frequently asked questions