6 Ways To Get More and Better REM Sleep

For centuries, sleep was viewed as a period until the discovery of REM sleep in 1953. This revelation marked a shift in understanding, revealing sleep as an active and intricate process. Research has shown that various animals, including mammals, birds, and reptiles, also undergo REM sleep, a stage linked to vital mental functions like memory and learning.

REM sleep, characterized by intense eye movements and often associated with dreaming, is one of the four nightly sleep stages, alongside non-rapid eye movement sleep (NREM). In a regular sleep cycle, individuals alternate between NREM and REM sleep, with approximately four to six REM episodes occurring every 90 minutes.

Defining REM Sleep

REM sleep, marked by rapid eye movements and heightened brain activity, is crucial for retaining memory and maintaining neural connections. This phase occurs approximately every 90 minutes, with episodes starting at 10 minutes and potentially lasting up to an hour. Despite its importance, the cumulative time spent in REM sleep is less than in non-rapid eye movement (NREM) sleep.

This sleep stage plays a role in brain development, especially in newborns who spend 50% of their sleep in REM. Beyond mental benefits, REM sleep influences emotional processing, and creativity, and even has physical impacts, gaining weight and keeping a good appetite the next day. If you have kids above 3 years of age, you can try Wink Well Kids Natural Melatonin Quick Sleep Drops. Recognizing and prioritizing REM sleep is essential for overall well-being.

For optimal health, adults require a minimum of seven hours of sleep each night. Ideally, REM sleep should constitute approximately 20% to 25% of the total sleep time. However, recommendations primarily focus on overall sleep duration, as the body tends to naturally regulate the distribution of sleep stages. 

6 Ways You Can Get More Rem Sleep

Given that REM sleep predominantly occurs in the latter half of the sleep cycle, ensuring an adequate sleep duration becomes crucial to complete all REM sleep cycles. Here are some recommendations for enhancing the quantity and quality of REM sleep:

Sleep Schedule

Consistently go to bed and wake up at the same time every day, including weekends. This aligns with the circadian rhythm, optimizing longer periods of REM sleep.

Address Sleep Disorders

Addressing sleep disorders can restore normal REM sleep proportions. For instance, treating obstructive sleep apnea with continuous positive airway pressure (CPAP) therapy has shown positive effects on REM sleep and overall sleep quality.

Reduce Sleep Aids

Certain medications, like antidepressants and antipsychotics, may suppress REM sleep. Consulting with a healthcare professional about alternative medications or dosage adjustments is advised. You can use non-habit-forming natural options like Sleep Aid from Brickhouse.

Reduce Alcohol, Caffeine, and Tobacco

Drinking alcohol, especially close to bedtime, can delay entering REM sleep. Caffeine and tobacco, if consumed in the evening, may disrupt the natural progression through sleep stages.

Comfortable Sleep Environment

Create a comfortable and conducive sleep environment. Invest in a supportive mattress like Nolah Evolution 15 and pillows to promote restful sleep. Maintain an optimal room temperature, keep the bedroom dark, and minimize noise disruptions. A comfortable sleep setting contributes to overall sleep quality, potentially enhancing REM sleep.

Use Sleep Hygiene Techniques

Adopting sleep hygiene practices can contribute to better sleep quality, including:

• Regular exercise
• Maintaining a cool, dark, and quiet sleep environment
• Establishing a bedtime routine with relaxing activities
• Avoiding gadgets and screens in the bedroom
• If you are unable to sleep, leave the bed and engage in a different activity until drowsy enough to return.

While sleep hygiene benefits many, it may not be sufficient for diagnosed sleep disorders or medical conditions. For personalized advice, consult with a healthcare professional.

Things That Affect REM Sleep

The circadian rhythm, which controls things like body temperature and the sleep-wake cycle, mainly determines when REM sleep happens. It ensures that REM sleep is encouraged at particular times during the sleep period. On the other hand, the total amount of REM sleep is regulated by the body striving to keep a set duration, adjusting as necessary.

Several factors and conditions can influence the duration and quality of REM sleep:

• Depression: In individuals with depression, the initial REM cycle occurs earlier and lasts longer, potentially impacting overall sleep quality.
• Insomnia: People with insomnia often experience reduced REM sleep, affecting the restorative aspects of their sleep cycle.
• Antidepressant Medications: Certain antidepressants may suppress REM sleep, and researchers are exploring the implications of this reduction on overall well-being.
• Obstructive Sleep Apnea: Conditions like obstructive sleep apnea can disrupt sleep patterns, leading to a reduction in REM sleep duration. Sleep aids like Bergamet Sleep Breathing can help in these situations.
• Sleep Disorders: Disorders such as REM sleep behavior disorder can affect the usual muscle paralysis during REM sleep, allowing individuals to act out dreams. Narcolepsy may cause abrupt transitions into REM sleep, compromising the depth of overall sleep.

Do you have more methods that help you achieve REM sleep? Share the below!

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FAQs

Q) Is there a way to increase REM sleep?

Remember, it doesn’t matter how much you sleep, what matters is the quality of sleep you get. If you think you are not getting enough REM sleep here are ways you can increase REM sleep time:

1. Follow a fixed sleep schedule. This may be hard at first but once you get accustomed to your sleep timings you will increase REM sleep time.
2. Make sure your bed is comfortable and your room is dark and cool.
3. The use of white noise can also help increase REM sleep, so try it if you haven’t done so.
4. Make sure there is no outside noise and the room is as quiet as possible. Use earplugs if needed.
5. Don’t drink caffeine, sugary drinks, or alcohol before you sleep.
6. Maintain a healthy and magnesium-rich diet for better quality sleep.
7. Exercise regularly.
8. Create a relaxing and meditative bedtime routine.

Q) Why is my REM sleep so poor?

You might not be getting the REM sleep you need if:

1. Your bedding isn’t comfortable.
2. Your room is too bright.
3. Your room is too hot or too cold.
4. You are dealing with mental health issues, such as depression, anxiety, PTSD, or mood disorders.
5. You are not adhering to a consistent sleep schedule.
6. You are suffering from sleep disorders such as sleep apnea, insomnia, or narcolepsy.
7. You are on certain prescription drugs or antidepressant medications.
8. You are consuming caffeine or alcohol before sleeping.

Q) What causes increased REM sleep?

Increased REM sleep is usually caused as a result of your body not getting enough sleep or being sleep-deprived. It can also be caused due to increased stress levels and the consumption or withdrawal from prescription or recreational drugs. Increased REM sleep is just your body telling you that you have been sleep-deprived or overly stressed and is generally not a cause of concern, as over time things should go back to normal.  

Q) Can you get REM sleep in 2 hours?

Typically, to enter REM sleep you need to sleep for at least 90-120 minutes. The first REM stage only lasts for 10 minutes so you could potentially get REM sleep during a 2-hour nap. However, if you find you are going into REM sleep very quickly, in less than 20 minutes to an hour, this could be a symptom of narcolepsy and it would be advisable for you to consult with your doctor or a somnologist.