Sleep & Health
How to Improve REM Sleep
The stage of sleep known as rapid eye movement, or REM sleep, is when dreams come readily and the brain is extremely active. Your age and a few other things may affect how much REM sleep you get. Adults only spend roughly 20% of their sleep in REM, compared to 50% for babies. Increased REM sleep has been shown to improve memory and cognitive function. Therefore, concentrating on raising the general quality of your sleep can also result in higher-quality REM sleep.
- 1. Get Enough Sleep
- 2. Avoid Alcohol Before Bed
- 3. Have a Glass of Tonic Water
- 4. Stick to Sleep Hygiene
- 5. Exercise in the Daytime
- 6. Use OTC Medications Cautiously
1. Get Enough Sleep
To ensure that you have enough time to fall asleep, set aside 9 to 10 hours for sleep. After you've gone to bed, the rapid eye movement (REM) sleep cycle begins about 70 to 90 minutes later. And what do you know? Don't cut corners on sleep time because the later part of the night is when another REM cycle occurs.
2. Avoid Alcohol Before Bed
It's advisable to abstain from alcohol consumption for four hours before going to bed. You repeat the same stages of sleep because those things disrupt your REM and deep sleep cycles. Basically, you may wake up before entering a deep, restful slumber during the period when your body is still metabolizing alcohol.
3. Have a Glass of Tonic Water
Have a glass of tonic water or take a magnesium supplement during the day if you are a person who fidgets a lot at night and keeps waking up. Magnesium and tonic water might help you decompress. Some people find it difficult to fall asleep deeply due to twitching or restless legs. Seaweed, cashews, almonds, and syrup are additional excellent sources of magnesium.
4. Stick to Sleep Hygiene
“We call this day-to-day plan or habit ‘sleep hygiene.' It is influenced by a combination of environmental, behavioral, and psychological factors in our lives. From what time you usually drink your last coffee, how much exercise you get through a week, and to how long you sleep, all these factors that are a part of sleep hygiene can affect the level of restfulness you get each night." In a nutshell, a comfortable sleeping environment is essential for a better night’s sleep. Block all the lights, maintain an ideal room temperature, stay away from the blue light devices before bed, avoid eating/drinking alcohol before bed, and so on.
5. Exercise in the Daytime
It is best to exercise in the morning or early afternoon. Your sleep and eating patterns will improve if you give your body the proper signals for exercise and relaxation. Exercise in the evening should be avoided as high cortisol levels can make it difficult to fall asleep at night.
6. Use OTC Medications Cautiously
It's important to be cautious when using over-the-counter medications that can suppress rapid eye movement (REM) sleep. Such medicines have the potential to interfere with regular sleep cycles and impair attentiveness during the day. Decongestants, aspirin, other painkillers, painkillers with caffeine, antihistamines in cold and allergy treatments, some weight reduction pills, and antidepressants are common medications that can affect REM sleep. If you use any of these drugs, think about cutting back on your dosage or stopping altogether while looking into other treatment options. It's worthwhile to look into different possibilities because your well-being is important.