How To Increase REM Sleep: 17 Life-Changing Sleep Hacks
Sleep is one of the main pillars of health alongside the food & drink we consume (diet) and how we move (exercise).
Talking about food; did you know that organ meat is the most nutritious food on the planet? Learn all about the benefits of organ meat. Onwards…
I used to think sleep was this annoying thing that got in the way of the stuff I needed and wanted to do. I’d try and get by with as least as possible at one point in my life.
This was a mistake that contributed to my decline into chronic fatigue syndrome and a very dark time in my life. One of struggle and merely surviving one day to the next.
Not taking my sleep for granted was important in my journey back to a base level of health. Now it’s a priority in my life along with the other pillars.
REM, or rapid eye movement sleep is one of the important stages in the sleep cycle; so if you’re not getting enough, learning how to increase the REM sleep stage is critical for health.
Sleep disorders can be a significant barrier to achieving enough REM sleep and should be addressed.
First, let’s understand the sleep phases and the REM phase specifically so we can figure out how to increase REM sleep.
Understanding Sleep Phases and Their Benefits
The sleep cycle comprises several stages, each playing a unique role in maintaining overall health. By understanding these stages, we can better appreciate the importance of REM sleep and how to enhance it.
The Sleep Cycle
The sleep cycle consists of NREM sleep (Non-Rapid Eye Movement) and REM sleep, each with distinct characteristics and benefits.
NREM Sleep
Stage 1: Falling Asleep
This is the lightest sleep stage, where muscle activity slows, and it’s easy to wake up. This stage lasts about 5-10 minutes.
Stage 2: Light Sleep
During this stage, heart rate and body temperature decrease. This stage accounts for about 50% of total sleep time and lasts around 20 minutes.
Stage 3: Deep Sleep
Also known as slow-wave sleep, this stage of NREM sleep is crucial for physical restoration. The body repairs tissues, strengthens the immune system, and builds bone and muscle. This stage lasts about 20-40 minutes.
REM Sleep
During REM sleep, brain activity increases, and vivid dreaming occurs. This stage is essential for emotional regulation, memory consolidation, and cognitive function. REM sleep occurs about 90 minutes after falling asleep and lengthens with each sleep cycle.
Certain medications, such as antidepressants, and sleep disorders, like obstructive sleep apnea, can suppress REM sleep, affecting its quality and duration.
What is REM Sleep?
REM sleep, or Rapid Eye Movement sleep, is a critical phase of our sleep cycle that significantly impacts our cognitive and emotional well-being. During REM sleep, our brain is highly active, almost mimicking wakefulness, while our body remains largely paralyzed.
This paradoxical state is essential for processing emotions, consolidating memories, and overall mental health. Understanding REM sleep and its importance can help us take steps to ensure we get enough of this vital sleep stage.
Understanding REM Sleep
REM sleep is marked by rapid eye movements, vivid dreams, and heightened brain activity. This stage typically occurs multiple times throughout the night, with each REM period lasting longer than the previous one.
The first REM cycle usually starts about 90 minutes after falling asleep and lasts around 10 minutes. Subsequent cycles can extend up to an hour.
Importance of REM Sleep
REM sleep plays a crucial role in emotional regulation, memory consolidation, and learning. During this stage, the brain processes and stores information from the day, which helps improve cognitive functions.
Additionally, REM sleep helps maintain emotional balance by processing and mitigating stress and anxiety.
How to Get More REM Sleep
Improving REM sleep involves adopting healthy habits and making specific lifestyle changes. By focusing on consistency, optimizing the sleep environment, and incorporating relaxation techniques, you can enhance the quality and duration of REM sleep.
Here are several actionable tips to help you get more REM sleep.
1. Maintain a Consistent Sleep Schedule
Setting a consistent bedtime and wake-up time each day helps synchronize your body’s internal clock, facilitating the achievement and maintenance of RE