Enhancing Rem Sleep: Achieving Better Rest And Dreams

Sleep is essential for survival, and the quality of sleep matters. During the rapid eye movement (REM) stage of sleep, your brain is highly active, and you are likely to dream. REM sleep is important for brain health, learning, memory, and mood regulation. While the amount of REM sleep needed varies with age, adults on average spend about 20% to 25% of their total sleep time in this stage. If you are experiencing symptoms of insufficient REM sleep, such as trouble coping with emotions and concentrating, there are several strategies you can try to improve your sleep quality and increase your REM sleep.

Stick to a sleep schedule

Sticking to a sleep schedule is a great way to improve your REM sleep. Here are some tips to help you do that:

Understand the Sleep Cycle

Firstly, it's important to understand the sleep cycle. The average person experiences four to six REM episodes during a normal night of sleep. The REM stage is preceded by three stages of non-REM (NREM) sleep. Each cycle lasts between 90 and 120 minutes, and the REM stage becomes longer with each cycle, with the final one lasting up to an hour.

Set a Realistic Schedule

When setting a sleep schedule, it's important to be realistic. The average adult needs seven to nine hours of sleep per night, so make sure your schedule allows for this. You can calculate your bedtime by counting back from your desired wake-up time. For example, if you want to wake up at 7 am, your bedtime should be around 11:30 pm to midnight.

Be Consistent

Consistency is key when it comes to sticking to 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 internal clock, or circadian rhythm, which plays a crucial role in maintaining a healthy sleep-wake cycle.

Make Gradual Changes

If you need to adjust your sleep schedule, it's best to make gradual changes. Try shifting your sleep schedule by 15 to 30 minutes every few days. While smaller adjustments may take longer, they are easier to stick to. This is especially important if you're trying to adjust your sleep schedule by several hours.

Get Natural Light Exposure

Natural light exposure plays a crucial role in regulating your circadian rhythm. Aim to get at least 10 minutes of natural light each morning and throughout the day. Getting light in the morning can help pull your circadian rhythm forward, while getting light before bed can push it back.

Avoid Blue Light Before Bed

On the other hand, too much light exposure before bed can interfere with your sleep. Blue light from electronic devices and bright artificial lights can disrupt your sleep cycle by tricking your brain into thinking it's still daytime. Try to avoid screens and bright lights at least 90 minutes before bedtime.

Create a Relaxing Bedtime Routine

Developing a relaxing bedtime routine can help signal to your body and mind that it's time to wind down and prepare for sleep. This could include activities such as reading, listening to calming music, or taking a warm bath. Start your bedtime routine at least an hour before you want to fall asleep.

Maintain a Sleep-Conducive Environment

Your sleep environment also plays a crucial role in the quality of your sleep. Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains, an eye mask, and earplugs to minimize disruptions. Creating a comfortable and inviting sleep environment can help you stick to your sleep schedule by making you more likely to want to spend time in bed.

Avoid Stimulants Close to Bedtime

Caffeine, alcohol, and nicotine are stimulants that can interfere with your sleep. Try to avoid consuming these substances, especially in the late afternoon or evening. Alcohol may make you feel sleepy at first, but it interferes with REM sleep and can cause disruptions later in the night.

Manage Stress and Anxiety

Elevated stress and anxiety levels can make it more difficult to fall and stay asleep. Try to avoid stressful activities and media close to bedtime. Instead, incorporate relaxing activities into your bedtime routine, such as meditation, yoga, or listening to soothing music.

Seek Professional Help if Needed

If you're having difficulty sticking to a sleep schedule or experiencing persistent sleep problems, consider seeking professional help. A healthcare provider or sleep specialist can help identify any underlying sleep disorders or conditions that may be affecting your sleep. They can also recommend treatments or therapies to improve your sleep.

Avoid caffeine, alcohol, and nicotine

Caffeine, alcohol, and nicotine are stimulants that can interfere with your sleep. To improve your REM sleep, it is best to avoid these substances, especially later in the day.

Caffeine is a stimulant that can be found in coffee, tea, energy drinks, and even some medications. It can give you a temporary energy boost, but it can also negatively affect your sleep. The effects of caffeine can last for several hours, and it has a half-life of about five hours, which means it takes that long for your body to eliminate half of it. To minimize its disruptive effects on your sleep, it is best to avoid consuming caffeine within 12 hours of your bedtime. This will allow the caffeine to clear your system before you try to sleep.

Alcohol is another substance that can interfere with REM sleep. While it may initially make you feel sleepy, alcohol interferes with the quality of your sleep, particularly REM sleep. It is best to avoid drinking alcohol close to bedtime to get a good night's rest.

Nicotine, found in cigarettes, is also a stimulant that can disrupt your sleep. Smoking is best avoided, especially later in the day, to improve your sleep quality and overall health.

By avoiding caffeine, alcohol, and nicotine, you can create a more conducive environment for a good night's sleep and improve your REM sleep cycles.

Exercise regularly

Exercising regularly is one of the best ways to improve your REM sleep. The American Sleep Disorders Association recommends exercise as one of the best non-pharmacological interventions for improving sleep.

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, a common barrier to falling and staying asleep. Thirdly, exercise improves your mood, leading to increased enthusiasm for further 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 30-90 minutes post-exercise, facilitating sleepiness.

According to scientific literature, 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. People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night.

The timing of exercise

The timing of exercise may be important for improving your sleep. Some people may find that exercising close to bedtime keeps them up. This is because aerobic exercise causes the body to release endorphins, creating a level of brain activity that keeps some awake. These individuals should exercise at least 1-2 hours before bed, giving endorphin levels time to decrease and "the brain time to wind down".

Despite this, other people find that the time of day they exercise doesn't make a difference. "Whether it's in the early morning or close to bedtime, they'll see a benefit to their sleep," says Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep. "Know your body and know yourself," she adds.

Create a relaxing sleep environment

Creating a relaxing sleep environment is essential for improving your REM sleep. Here are some tips to help you create a soothing atmosphere that promotes better sleep:

Maintain a Cool, Dark, and Quiet Bedroom

Keep your bedroom well-ventilated and ensure it's neither too hot nor too cold. Aim for a comfortable temperature that encourages sleep. Block out any unwanted light with blackout curtains or thick blinds. If you're sensitive to noise, consider investing in a white noise machine or earplugs to block out any disruptive sounds.

Establish a Relaxing Bedtime Routine

Engage in calming activities before bed, such as listening to soft music, taking a warm bath, or reading a book. Avoid stimulating activities, such as watching TV or working on your computer, as these can interfere with your sleep. It's also important to avoid caffeine and nicotine close to bedtime, as they can disrupt your sleep cycle.

Enhance Your Space with Aromatherapy

Aromatherapy can be a great addition to your bedtime routine. Try using essential oils like lavender, bergamot, or cedarwood, which are known for their calming and sleep-inducing properties. You can use a diffuser, sprinkle a few drops on a fabric near your pillow, or inhale the scent through your hands.

Limit Screen Time Before Bed

The blue light emitted by electronic devices like phones, tablets, and computers can interfere with your sleep. Avoid screens at least an hour before bedtime, and if you must use them, consider installing a blue light filter or adjusting the colour temperature of your device to reduce blue light exposure.

Keep Your Bed and Pillows Comfortable

Ensure your bed is comfortable and inviting. Regularly change your bed linens and consider replacing your pillows if they're over a year old. A cosy and inviting bed can help improve your sleep quality.

By following these tips, you can create a soothing sleep environment that promotes better REM sleep and overall well-being.

Seek medical advice if issues persist

If you've tried the various tips and tricks to improve your REM sleep but are still struggling, it may be time to seek medical advice. Sleep issues can sometimes be a symptom of an undiagnosed medical condition or sleep disorder, and it's important to address these problems early on to prevent long-term health complications. Here are some reasons why consulting a healthcare professional or sleep expert could be beneficial:

Medication Review

Certain medications can interfere with REM sleep, including commonly prescribed antidepressants and antipsychotics. Your doctor can review your medications and guide you on the best options. They may suggest switching to alternative medications or adjusting dosages to improve your sleep quality.

Mental Health

Mental health conditions such as schizophrenia, bipolar disorder, and major depressive disorder have been linked to disturbances in REM sleep. Treating the underlying psychiatric condition, often in conjunction with cognitive behavioural therapy (CBT), can help normalise sleep patterns.

Chronic Insomnia

If you're experiencing chronic insomnia, it's important to identify and address any contributing factors. Your healthcare team can help determine if factors such as depression, anxiety, pain, or medications are interfering with your sleep. They can provide guidance and develop a treatment plan to improve your sleep quality.

Sleep Disorders

Undiagnosed sleep disorders, such as obstructive sleep apnea or narcolepsy, may be disrupting your REM sleep. A sleep specialist can evaluate your sleeping patterns and develop an appropriate treatment plan. For example, continuous positive airway pressure (CPAP) therapy for sleep apnea can lead to REM rebound sleep and improved overall sleep quality.

Medical Conditions

In some cases, your sleep issues may be related to an undiagnosed medical condition. By consulting a medical professional, you can get help in treating the underlying condition, which can lead to improvements in your sleep.

Remember, adequate REM sleep is crucial for your health and well-being. If simple lifestyle changes aren't helping, don't hesitate to reach out to your healthcare team for further guidance and support.

Frequently asked questions