Sleep is essential for everyone to have better health and a better mind. Stages of sleep are crucial, and REM sleep plays a significant role in storing and processing information and allows you to contain memories and secure whatever you learn throughout the day. While many of us need between 90 to 110 minutes of REM sleep every night, it can be a tricky sleep stage to attain sometimes. You will find some tried and tested tips to increase your REM sleep minutes, as a result of which your mind gets refreshed and rejuvenated when you wake up in the morning.
Why Are You Not Getting Quality REM Sleep?
Studies suggest the reasons why you are not getting adequate REM sleep. One of the critical factors is a change in rest that adversely affects the quality of sleep. There can be various reasons for that; maybe having a few alcoholic drinks in the evening is causing your lack of REM. Nicotine is a well-known reason for suppressing this phase of rest, according to a study. There can be many things contributing to your lack of REM sleep. Use the following tips to maximize your amount of REM.
How to Get More REM Sleep?
REM or paradoxical sleep is a physiological state where the chemical and electrical activity that triggers this kind of sleep originates in the brain stem causing low voltage desynchronized brain waves. There are several tricks and tips you can try to get into a better state of sleep. Light exercises and daily walks will help you improve your overall sleep cycle, and as you start getting sound sleep, your health will improve drastically.
Regular physical activity enables you to sleep adequately and uninterrupted. The REM cycle was positively impacted among the subjects who worked out regularly. Walking or exercising for a day won’t make much of a difference. To get into REM sleep, make a daily routine of exercise. You might want to begin with light exercises for about 20 minutes or so and gradually increase the time and intensity. You could try yoga, sleep meditation, yoga, jogging, swimming, etc. Perhaps, try doing one of these three hours before you hit the bed at night. One requires good sleep every day to gather the energy you need for exercise. Check out the outstanding sleep products recommended by some industry experts.
Have A Sleep Schedule
Stick to a sleep schedule, fix your time to hit the bed, and get off every day. This will help you get into different sleep stages quickly, and you will set your body clock accordingly. Try to sleep for a minimum of 7 hours each day. Eventually, you will enter into a calm, deep, and REM state regularly.
Lower Your Stress
Find creative ways to get rid of your stress and to keep your mind calm. If you are consumed by day to day stress of life, then it will impede your sleep. Pen down your raging emotions, maintain a daily journal, read motivational books, listen to calming music, and pep yourself with the things you like to do. Indulge in baking or dancing if that is your stress buster. Figure out your ways of dealing with the stress. Bathing right before bedtime also helps. Add a few drops of essential oils in the bathtub, sit and relax, take deep breaths; all of these are super effective stress management techniques.
Another thing that you should bear in mind is that your caffeine intake may also lead to sleep deprivation. Drink water through the day, but avoid drinking too much water at night as that will increase your wake-ups and washroom visits. No matter how tempted you are, avoid drinking wine at least 3 hours before bedtime. Perhaps, the best alternative could be drinking a thick smoothie that will help you fall asleep quickly. Our body mindset, lifestyle, and metabolism are not the same. Sleep may get adversely affected by negative thoughts and the kind of influence we have on our minds. But, you can proactively take specific steps to improve your REM sleep and overall health.
One of the four primary sleep cycles is Rapid Eye Movement (REM), which is essential for emotional resilience and brain health. Many of us think of sleep as a passive strategy, but REM is known as paradoxical sleep, which submerges the body and brain identical to the awakened state. Non-REM sleep lowers the blood pressure and activities of the brain, and REM increases both of them. Typically the brain is so consistently active at the time of rest that the body paralyzes itself to safeguard you from acting on dreams. Regular REM sleep hours are 1-1.5 hours each night, with the stages happening about every 90 minutes, and each REM stage gets longer as the night continues.