How to get better REM Sleep? This is something we all wish we could achieve.
Rapid eye movement (REM) sleep helps the brain process short-term memories into long-term ones. Being one of the four stages that your body passes through every night plays a role in mood regulation.
Where does REM fit in the sleep cycle?
Our bodies repeat the REM cycle 4-6 times a night. This occurs 90 minutes after falling asleep and alternates with other stages like dozing off and deep sleep.
How to Get Better REM Sleep
Avoid cigarettes, caffeine, and alcohol.
It would be best if you avoided anything that can affect your sleep. The stimulating effects of coffee can last many hours before they wear off.
Similarly, alcohol can delay REM sleep. It could make you feel sleepy at first but later disrupt your sleep. For better sleep, you should be careful not to drink too many fluids before bed. Too many interruptions can affect your overall sleep.
Tobacco can also interfere with the normal sleep stages. It would be best if you tried to cut on these substances in the afternoon or evening. A nighttime smoothie can help you sleep better.
Develop a sleep schedule
Are you curious about how to get better REM sleep? Well, you should go to bed and wake up simultaneously. This helps your body develop a wake-wake cycle. This is critical to entering the necessary sleep stages. With time, your body will acclimate to the changes.
On average, you need 8 hours of restful sleep. Most people don’t need more than that to be well-rested. The best way to get deep sleep is by hopping in bed at a specific time and waking up simultaneously – even during weekends.
How to Get Better REM Sleep
Get regular exercise
A few minutes of exercise can make a big difference in your sleep. The best way to get deep sleep is by exercising 20-30 minutes early in the day. You can also incorporate swimming, yoga, or jogging into your workout routine. To ensure your body has time to wide down, you should avoid working out 3 hours before bedtime. Evening exercise raises the heart rate and can decrease rapid eye movement. If you have a tight daily schedule, you should avoid vigorous activity. Even a light exercise makes it harder to sleep.
According to science, vigorous exercise raises body temperature. But after 90 minutes, the core temperature begins to fall. The decline facilitates sleepiness.
How to Get Better REM Sleep
If you can’t sleep, don’t lie in bed
If you can’t sleep, you should get up and go to another room until you feel sleepy. Try to do something relaxing like reading a book, meditating, listening to music, or playing repetitive games. You can also try deep breathing techniques. Avoid high-impact activities as this will make it harder to dose off.
You should stay out of bed for 30 minutes. Only get back to sleep when you feel drowsy.
Create an ideal environment to sleep
You should avoid bright lights and ensure the environment is not too hot or cold.
If you’ve been to a hot room, you know how hard it can get to catch some zzzs. Generally, the body peaks in heat in the afternoon and starts to drop in the evening. Temperatures above 71 degrees F can cause restlessness, in particular REM.
Darkness is a strong cue in telling your body that it’s time to sleep. During this time, our bodies release melatonin which relaxes the body and helps it to drift off. When we see the light, this tells our bodies it’s time to wake up. This explains why artificial light disrupts circadian rhythms. Even small amounts of light can compromise the quality of sleep. That said, you should invest in well-lined curtains to stay fast asleep.
Internal noise like TVs can interfere with your REM sleep. This can leave you feeling less refreshed in the morning. In one study, the researchers found that noise can disrupt the lighter stages of sleep, making it impossible to remember things. If you live in a busy neighborhood, you may want to add carpets and rugs to absorb the sound.
How to Get Better REM Sleep
Replace pillows
Your pillow and mattress are the most essential elements of a good night’s sleep. If you have an uncomfortable bed or the same old pillow, your body feels achy and tired.
If you’ve had your pillows for more than one year, they may be ruining your comfortable sleep. Why not replace them? And because we have different sleep positions, you should be careful when shopping for your next pillow. If you constantly shift from the back to the side, the distance between your head and the mattress should make room for the shoulder.
Generally, a pillow ensures your head is in correct alignment. If your pillow is too soft, the head will flop, and you may have a curved neck. The best way to get deep sleep is to invest in a quality pillow. Anything made of latex or polyurethane gel, polyester, fiber, feather – or a combination of these is a good fit.
Avoid stress
Stress can compromise a good night’s sleep. To be on the safe side, you should utilize methods like aromatherapy and essential oils to manage stress. Jot down what is in your mind and create a schedule of what you can do during the day. Start with the basics, such as delegating tasks and setting priorities. A few minutes of meditation can also ease anxiety.
Try a magnesium supplement
Magnesium is a nutrient that guarantees more REM sleep. Research has also shown that it promotes longer sleep in patients with insomnia. And it goes beyond signaling that it’s time to sleep – it promotes longer and deeper sleep. Some experts recommend the use of magnesium and melatonin.
Stop taking sleeping aids
Certain antipsychotics and antidepressants can suppress REM. If you want to reset your REM, you should avoid taking them for a specific period. For instance, some painkillers lead to poor sleep quality, while nasal decongestants make you feel more awake.
Those who avoid taking medications for a specific time reap the benefits. Ask your doctor if there are other options for sleeping aids.
Wrap up
Good REM is necessary for proper brain functioning. If you want to get more REM sleep, you may want to make the above changes. Once the underlying problems are solved, your body will have a way to recuperate. If you continue to experience sleep problems, you should consult a medical professional.
Now you know how to get better REM sleep.
Read this if you think you may have sleep Apnea
Read more – The Dangers of Bad Sleep Habits
