Are you tired of tossing and turning all night, desperately trying to get a good night’s sleep? Well, you’ve come to the right place! At OllySleep, we believe that a good night’s sleep is not just a dream, but a reality that can be achieved with a few simple tweaks to your sleep routine.
But first, what exactly is REM sleep? REM sleep, or Rapid Eye Movement sleep, is a crucial stage in the sleep cycle where dreams occur and the brain consolidates memories. It’s the stage when your brain and body are most active, and getting enough REM sleep is essential for overall well-being and cognitive function.
Now, you may be wondering, “”How can I get more REM sleep?”” Well, worry not! We’ve got you covered with some tips and tricks to maximize your time in this important sleep stage. So, let’s dive right in and discover how you can sleep like a baby and wake up feeling refreshed and rejuvenated!
1. Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock and promotes better REM sleep.
2. Create a Sleep-Friendly Environment: Make sure your bedroom is cool, dark, and quiet. Invest in comfortable bedding, like our top-rated single mattresses or hybrid mattresses, to enhance your sleep experience.
3. Optimize Your Sleep Routine: Develop a pre-sleep ritual that helps you unwind and signals to your body that it’s time to sleep. This could include activities like reading a book, practicing relaxation techniques, or enjoying a warm bath.
4. Watch Your Diet and Exercise: Avoid heavy meals and stimulants, like caffeine and nicotine, close to bedtime. Regular exercise can also promote better sleep, but aim to finish your workout at least a few hours before bed.
5. Create a Sleep-Friendly Lifestyle: Limit exposure to electronic devices, such as smartphones and laptops, before bed. The blue light emitted by these devices can interfere with your body’s production of melatonin, a hormone that helps regulate sleep.
6. Consider Natural Sleep Aids: Explore natural remedies, such as essential oils for sleep, which can enhance relaxation and promote better sleep quality.
Remember, getting more REM sleep is within your reach! By implementing these simple strategies into your daily routine, you’ll be well on your way to a more restful and rejuvenating night’s sleep.
What Are the Different Stages of Sleep?
There are four different stages of sleep that a person can go through every night which are divided into two types: the non-REM and the REM sleep stages. These types of sleep can be differentiated by the movement of your eyes under your eyelids as you sleep.
The first stage is the “wake stage” which is basically falling asleep. At this stage, it would be very easy to wake you up because you are just about to enter the sleep stage. As you transition from wakefulness to sleep, you will now experience the “light sleep” stage wherein your heart rate will decrease and your muscles will relax.
Your sleep will eventually progress into a “deep sleep” stage which is also a restorative phase of sleep. At this point, cell repair and tissue growth occur. You might also feel drowsy or groggy when your “deep sleep” is interrupted.
The last stage, which is also responsible for dreams, is the REM or Rapid Eye Movement sleep. An increased brain activity, respiration rate, and eye movement are the characteristics of this stage. Although the brain is very active during this phase, the muscles are immobilized to prevent you from making movements while dreaming.
These sleep stages repeat cyclically until you wake up.
Why Should I Have More REM Sleep?
As mentioned, REM sleep will help you remember information effectively. Reaching this stage of sleep will help you improve learning capabilities and memory, according to research. For athletes, REM is important for the retention of technical skills they trained for during the day. Infants also have more REM sleep than adults as this type of sleep plays an important role in the development of their Central Nervous System.
There are also known consequences of lacking REM sleep, such as forgetfulness, migraines, weight gain, and reduced capability to cope with challenging situations. Professionals also note that having inadequate amounts of REM sleep is also a sign of sleep deprivation which can be linked to certain diseases such as heart ailments, diabetes, and cancer.
How Can I Have More REM Sleep?
REM sleep, while naturally achievable, can be improved by doing the following:
Stick to a regular bedtime schedule
Having a regular sleep schedule will help you fall asleep easily, preventing you from spending time forcing yourself to feel sleepy through unhealthy mechanisms such as endless phone scrolling. A consistent sleep time will also help you regulate your body clock and avoid getting sleepy during the day, especially when you need to be active.
The release of sleep hormones such as cortisol, which keeps us awake at day, and melatonin, keeping us asleep at night, can also be increased by sticking to a habitual bedtime schedule.
Be comfortable
Try to remove anything that may cause interruption to your sleep. You can choose a soft memory foam mattress or a weighted blanket, add black-out curtains in your room, or place your gadgets far from your bed to avoid midnight calls. These small things can affect the way you sleep. Make your room more cozy so you can have a restful sleep every night.
Turning the lights off can also help in getting your body ready for rest as sleep hormones respond to light and darkness as their signal.
Think before your drink
You may want to avoid drinking too much water before sleeping as this may send you to frequent bathroom trips throughout the night. Also, drinking caffeine-infused beverages will make it hard to fall asleep. Although drinking alcohol can get you to sleep faster, studies show that it can reduce the quality of your sleep. If you really feel like having a drink before bed, chamomile tea is known for its relaxation-inducing qualities which can help people relax before they go to bed.
Exercise
It’s well known that regular exercise is highly beneficial for quality sleep. Why? Researchers pointed out that exercise can help you relax your mind and stabilize your mood which is essential when transitioning to sleep. However, you should avoid doing aerobic activities three hours before going to sleep as endorphins, the hormones released during exercise can keep you awake. You also have to do it persistently to deliver results.
