Rapid eye movement (REM) sleep is one of the sleep cycles you go through while sleeping. During REM sleep, your eyes move rapidly in various directions, and dreams can occur. You enter this stage within the first 90 minutes of falling asleep.
REM sleep is essential to your sleep cycle because it stimulates the areas of your brain that are essential in learning, retaining, and making memories.
If you’re wondering how to get more REM sleep, sound sleep machines are one of the tools that can help you create a sleep-friendly bedroom for a more restorative sleep.
Read on to know more about REM sleep and how to get more of it.
The Science of Your Sleep Cycles and REM
Before you enter the REM sleep stage, your body goes through each of the stages of non-REM sleep.
- Stage 1 (Non-REM Sleep): In this stage, you are between being awake and asleep or in a state of very light sleep.
- Stage 2 (Non-REM Sleep): During this stage, your body temperature drops and your heart rate slows down. You spend half of your total sleep time in this stage.
- Stage 3 (Non-REM Sleep): This stage is also known as delta or slow-wave sleep. This is a state of deep and restorative sleep where your muscles relax, the supply of blood to your muscles increases, and your body repairs and grows tissue.
REM sleep is the stage of sleep where your brain activity increases, your pulse quickens, and you have dreams. The first cycle lasts about 10 minutes, and each cycle time will increase to as long as one hour in the last stage before you wake up.
The brain waves associated with this stage of sleep are very similar to those observed when you are awake. This stage is also associated with paralysis of the muscle systems in the body, except those that make circulation and respiration. Therefore, no movement of voluntary muscle occurs during this stage.
During REM sleep, your brain and body go through several changes, including:
- Rapid movements of the eyes
- Fast and irregular breathing
- Increased heart rate and blood pressure
- Changes in body temperature
- Brain activity
- Increased oxygen consumption by the brain
- Twitching of the face and limbs
How to Optimize Your Bedroom for Quality REM Sleep
If your bedroom is not well organized for quality REM sleep, you will find yourself getting little or no sleep at all. The state of your sleep environment will determine how long and how well you sleep. Here are ways to optimize your bedroom to make sure you are getting quality REM sleep.
- Paint your room
Studies have shown that the colors green, blue, and yellow are soothing colors that help you sleep better. These colors can relax your mind and keep you calm, which is perfect for falling asleep.
- Associate your bedroom with sleep
When you think about your bedroom, think about being knocked out in Dreamland. This will help you train your mind that when you’re in your room, you should lie down and doze off.
- Make sure your room is quiet
It is easier for you to fall asleep in a quiet room. If you find it hard to block out unwanted noises, invest in pink sound sleep machines. These machines give off calming, soothing sounds as they drown out the other distracting sounds.
- Invest in a comfortable bed and pillow
You will feel more relaxed when lying on a comfortable bed. If your mattress and pillows are not comfortable enough, replace them. This is a good investment that will help you get more quality REM sleep.
- Lights off
Make sure your bedroom is dark when you go to sleep. It is easier to fall asleep in a dark room than in a room that’s lit up. Light slows down the production of melatonin in your body, the sleep hormone that promotes sleep. Use thick curtains, turn off all the lamps and bulbs, and you’ll get some quality rest.
- Use aromatherapy
Scents such as lavender and vanilla calm and relax your mind, making it easier to sleep. Your brain will also pick up on these scents, and each time you smell these aromas, your body will know it’s time for sleep.
- Make your bedroom temperature cool
As you sleep, your body temperature goes down. Having a cooler room will cool your body faster, making you fall asleep quickly.
Make your sleep environment your sleeping sanctuary if you want to get good quality sleep. Work towards making your room comfy, cozy, and sleep-friendly. This way, you get a good night’s sleep and are well-rested for the next day.
Simple Lifestyle Adjustments That Can Boost REM
If you notice that you do not feel refreshed when you wake up in the morning, or you experience frequent tiredness during the day, you may not be getting enough REM sleep. Your REM sleep can be improved with the following lifestyle changes:
- Establishing a regular schedule for sleeping and waking
- Reducing alcohol and caffeine intake, particularly in the evening
- Getting sunlight exposure every day
- Reducing exposure to blue light
- Making time for relaxing and resting each night
The Surprising Link Between Exercise and REM Sleep
Numerous studies have shown that exercise is not only great for your mind and body, but it also helps you fall asleep faster and improve your REM sleep.
Exercises increase the amount of REM sleep you get, where your body and brain recover and repair themselves, and they can also help regulate your mood and destress your mind.
Here are some of the exercises you can do:
- Yoga
- Stretching
- Walking or running
- Swimming laps
- Light to heavy weightlifting
- Biking
What to Eat and Drink to Get More REM Sleep
Foods and drinks can impact the quality of sleep you get each night. Eating foods high in calcium, magnesium, and tryptophan can help you get longer periods of REM sleep.
A lack of calcium can make it difficult for you to fall asleep and may cause you to wake soon after falling asleep. Experts have shown that low calcium levels are associated with poor REM sleep. Foods rich in calcium are dairy, green leafy vegetables, and salmon.
Magnesium can improve your overall sleep quality. It reduces the inflammation and your stress hormone cortisol. You can get magnesium from almonds, bananas, legumes, and nuts and seeds.
The amino acid, Tryptophan, increases your melatonin, a sleep-inducing hormone. Good sources of tryptophan are cheese, red meats, and chicken.
When it comes to drinks for sleep, chamomile teas, warm milk, and malted drinks are recommended.
Chamomile tea is best taken about 30 minutes before you go to bed. It not only promotes sleepiness, but it is also good for calming your upset stomach. It is recommended to stir the chamomile leaves for at least 10 minutes before drinking for optimum flavor. You can also add lavender for extra soothing to warm your senses.
Malt-based powder drinks can help produce endorphins in your body, which can lead to a positive mindset right before you go to bed. This also works with warm almond milk for those who can’t have dairy. It is often high in vitamins and minerals, which could be perfect to help relax your muscles.
Warm milk is one of the popular pre-bed drinks you can have. With its high calcium content, it can make your body relax and sleepy.
How Stress Can Steal Your REM Sleep
Stress not only harms your overall health, but it can also prevent you from having quality REM sleep. Individuals who are stressed think excessively about their responsibilities, and when they attempt to fall asleep, those thoughts continue and cause numerous disruptions in their sleep patterns. It can be difficult to get the recommended 7-9 hours of sleep when your mind is still active from daily responsibilities.
When to Talk to a Doctor About Poor Sleep
If you notice that you are not sleeping well, and if the mentioned lifestyle changes do not help, it is recommended that you talk to your doctor. Your doctor can help assess your symptoms and determine whether you have a sleep disorder or an underlying condition affecting your sleep quality.
Possible symptoms of a sleep disorder include:
- Daytime sleepiness
- Chronic fatigue
- Mood changes and irritability
- Teeth grinding or jaw clenching
- Depression or anxiety
