Insomnia, undiagnosed sleep disorders, and chronic sleep deprivation can result in a lack of rapid eye movement (REM) sleep, which can have a serious impact on your quality of life — and your health. Good sleep is important for our bodies and minds. Without it, it’s hard to concentrate, our immune system is weakened, and we can become short-tempered, just to name a few things.
|8 Tips for Getting More REM Sleep A Guide to Help You Sleep Better|
Understanding Sleep Hygiene
No one wants to be sleep deprived — yet millions of people are, thanks to our constant media and technology exposure, even though we all know it can be bad for our health. Let’s take a look at what’s going on in our heads, brains, and bodies to understand why sleep deprivation is such a big problem, and how we can get more sleep. Sleep Deprivation and Your Body Sleep is simply a state of calm. When we’re well-rested, our bodies, minds, and bodies all perform at their best. Here are the main reasons why we don’t get enough sleep: Sleep deprivation leads to slower muscle contraction. Not only does this make it hard to exercise, but it can also cause cramps and other muscle pains.
Understand the importance of REM sleep
REM sleep is important because it’s the part of your sleep cycle that’s most likely to be disturbed by factors like stress, stress hormones and fever, according to the National Sleep Foundation. REM sleep is your body’s healing sleep cycle, the part when you dream and many hormones are released. REM sleep helps your brain recover from stress and restore your emotional balance. Without it, we’re more likely to become anxious and depressed. REM sleep is also associated with memory consolidation and even short-term enhancement of cognitive functions. REM sleep is so important that changes in our REM cycles are the first sign of sleep disorders, including sleep apnea, according to Healthline.
Get enough rest
Getting enough sleep is essential for good health and well-being. It’s also a requirement for optimal mental function and creative thinking. Some people think sleep is just a waste of time, especially when they can’t seem to get enough of it — which may be because their sleep is interrupted. Research suggests that having more periods of REM sleep, the type of sleep that is so beneficial to our health, is associated with a healthier heart, more weight loss, and more power to get through the day. People who get less REM sleep are at greater risk for heart disease and diabetes. But if you can get sufficient quality sleep at night, your health will benefit from the improved quality of your sleep. How can you get more REM sleep? 1.
Make your bedroom a peaceful zone
Are you constantly getting out of bed in the middle of the night and going downstairs to sleep on the couch or go back to bed? Make sure your bedroom is a relaxing space for you. To improve your sleep, remove anything that makes noise, like your computer, your TV, and your cell phone. It’s recommended you get rid of these items so you can fall asleep more easily and get more restful, quality sleep. Meditate or focus on relaxing every day. This will help you stay asleep longer and give you more restful, restorative sleep. Make sure your bedroom is dark Light can disrupt sleep patterns. If you’re having trouble falling asleep, try turning on a night light. It will be easier to fall asleep as it will reduce your perception of light at night.
Keep your body clock on track
When it comes to sleep, our body clocks (called circadian rhythms) govern when we’re in sleep mode and awake mode. REM sleep is believed to be an important part of your circadian rhythm. In order to have a healthy circadian rhythm, you need to have enough time to do everything that you do during the day. This includes getting enough rest and exercise — which is why it’s important to develop a good sleep routine. If you have trouble sleeping, try scheduling a few hours of your day for sleep. How to Get More REM Sleep Here are some strategies to help you get a better night’s sleep: Sleep on a consistent schedule. Being consistent with your sleep schedule helps your body get used to a certain sleep pattern and can increase the time you spend in REM sleep.
Avoid stimulants before bedtime
Caffeine and other stimulants such as chocolate and soda can stimulate your brain when you are trying to fall asleep. These sedatives, combined with undiagnosed sleep disorders, can also cause insomnia. While coffee, energy drinks, alcohol and chocolate have the potential to improve quality of life, these stimulants can also negatively impact it. Try this trick to give yourself a boost when you get home: Instead of caffeinated beverages, have a glass of milk with your evening meal. Milk has been known to increase melatonin levels — the sleep hormone — in your body, thus helping you sleep. Keep your bedroom cool and dark Doing things like keeping the room too warm or too cold can disrupt sleep.
Avoid alcohol before bedtime
Alcohol is not only a nightcap that is meant to relax you and give you a boost to get you ready for sleep, but it actually suppresses REM sleep. That’s why it’s even more important to stay away from alcohol before bed. Alcohol can also lead to a disruption in your sleep cycle and contribute to excessive daytime sleepiness, which can further reduce the time you can get in REM sleep. Avoid a stimulant before bed Stimulants such as caffeine, alcohol, and nicotine have similar effects to stimulants like cocaine, amphetamine, and methamphetamine and therefore have the same effects on your body and brain when you take them before bed. Their stimulating effect is similar to taking these drugs, leading to a quick jump into sleep.
Try natural remedies to help you sleep better
If you suffer from insomnia, or if you struggle with restless sleep or other sleep disorders, there are plenty of natural solutions to try. All you need is a little patience and an open mind. Start off by trying out these 8 tips to get better sleep. 1. Get sufficient sleep. People need a certain amount of sleep to function properly. Most people need seven to nine hours of sleep, but if you’re a night owl, or get less sleep than most people, you’re likely in need of more. If you can’t sleep at night, try to take a nap in the afternoon. 2 tips for better sleep: Get enough bright light in the morning to boost alertness, and read this article to find out why a lack of vitamin D is making you tired.