Among the various stages of sleep, REM (Rapid Eye Movement) sleep stands out due to its profound impact on our cognitive functions. But, how to increase REM sleep naturally: That’s precisely what we are going to discuss today at Sleepie!
What is REM Sleep?
REM sleep, or Rapid Eye Movement sleep, is a crucial stage of sleep characterized by rapid eye movements, increased brain activity, and vivid dreams.
This stage is essential for cognitive functions such as memory consolidation, learning, and emotional processing. REM sleep occurs in cycles roughly every 90 minutes throughout the night, with the duration of each REM period increasing as the night progresses.
How Much REM Sleep Does a Person Need?
While individual sleep needs vary, adults typically require between 7 to 9 hours of sleep per night, with about 20-25% of that time spent in REM sleep.
This means an average adult should aim for approximately 90 to 120 minutes of REM sleep nightly to support optimal health and cognitive function.
How to Increase REM Sleep Naturally
Improving the quality and quantity of REM sleep can be achieved through natural methods and adjustments to your sleep environment and habits. Here are effective strategies to enhance your REM sleep:
Sleep Schedule:
Maintaining a consistent sleep schedule, even on weekends, by going to bed and rising at the same time daily aids in balancing your body’s internal clock, leading to extended and more regular bouts of REM sleep.
Sleep Environment
Ensure your bedroom is conducive to sleep by keeping it cool, quiet, and dark. Investing in a comfortable mattress and pillows can also improve sleep quality.
Limit exposure to blue light:
Exposure to blue light from screens before bedtime can disrupt your circadian rhythm. Limit screen time at least an hour before bed to encourage natural sleep patterns.
Exercise regularly:
Engaging in regular physical activity, especially in the morning or afternoon, can help deepen sleep and increase the amount of REM sleep. Avoid vigorous exercise close to bedtime as it may interfere with your ability to fall asleep.
Mind your diet:
Steer clear of large meals, caffeinated drinks, and alcoholic beverages near bedtime, as they can interfere with your sleep. Some foods, however, like almonds, walnuts, and cherries, contain nutrients that might support better sleep.
Practice relaxation techniques:
Activities like reading, taking a warm bath, or practicing meditation before bed can help reduce stress and promote a transition into deeper sleep stages, including REM sleep.
Sleep trackers on enhancing REM
Sleep trackers and apps designed to improve sleep quality have become increasingly popular tools for individuals looking to enhance their REM sleep.
These devices and applications work by monitoring sleep patterns, including the duration and quality of REM sleep, providing insights that can help users make informed adjustments to their sleep habits.
Wearable devices like smartwatches and fitness trackers can automatically track sleep stages, including REM sleep, by detecting changes in movement and heart rate.
Some recommended apps and devices that have been shown to help monitor and potentially increase REM sleep duration and quality include:
- Fitbit: This smartwatch offers detailed sleep stage tracking, including REM sleep, providing insights into your sleep patterns over time.
- Sleep Cycle: An app that analyzes your sleep patterns and wakes you up during your lightest sleep phase, which can help enhance REM sleep quality.
- Oura Ring: A wearable device that tracks various sleep metrics, including REM sleep, offering detailed insights and recommendations for improvement.
Adopting these technological solutions can be a significant first step towards understanding and improving your REM sleep. However, it’s important to remember that technology should complement, not replace, good sleep hygiene practices.
Meet the Sleepie app
The Sleepie app is revolutionizing the way we approach our nightly rest. By leveraging technology to track your sleep, simply place your phone nearby or wear a compatible device to seamlessly gather data on your sleep patterns throughout the night.
Sleepie doesn’t just stop at tracking; it delves deeper, offering comprehensive analyses of your sleep habits.
This includes insights into your deep and light sleep phases, the frequency of night awakenings, and how quickly you fall asleep, among others.
What sets Sleepie apart is its innovative feature that personalizes your supplement intake.
Based on the sleep data collected, Sleepie recommends a custom blend of supplements tailored specifically to your body’s needs, promoting an optimal sleep environment.
As you consistently monitor your sleep with Sleepie, you’ll be able to witness your progress, empowering you on your journey towards achieving the restful nights that are essential for overall well-being.
Supplements for better REM
For those seeking natural ways to improve sleep quality, certain herbal remedies and supplements have been associated with promoting better REM sleep. These natural solutions can be especially appealing to individuals looking for alternatives to traditional sleep medications. Some of the most commonly recommended herbs and supplements include:
- Valerian Root: Often used as a natural treatment for insomnia, valerian root may help improve sleep quality and increase the amount of REM sleep.
- Magnesium: This essential mineral plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.
- CBD Oil: Cannabidiol (CBD) has been suggested to reduce anxiety and improve sleep patterns, potentially increasing the quality of REM sleep.
While these natural remedies can be effective, it’s crucial to approach their use with caution. Therefore, it’s advisable to consult with a healthcare provider before starting any new regimen.
FAQ:
What causes lack of REM sleep?
Lack of REM sleep can be caused by various factors, including stress, sleep disorders, irregular sleep schedules, and the use of certain medications.
What supplement increases REM sleep?
Melatonin is often recommended to improve sleep quality, though its effects on REM sleep can vary. It’s important to consult with a healthcare provider before starting any supplement regimen.
What foods increase REM sleep?
Foods rich in magnesium, calcium, and omega-3 fatty acids, such as fish, nuts, and dairy, have been associated with improved sleep quality, including increased amounts of REM sleep.
Disclaimer: The information provided in this article is for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment.