Rapid eye movement is that phase of your sleep cycle where your brain is active, you have vivid dreams. It usually is the last phase of your sleep cycle right before you wake up. REM sleep is important for a variety of reasons, including the fact that it helps facilitate learning and improve memory.
So how can you increase the amount of REM sleep you get? Let’s take a look.
Improve your REM sleep
Follow a sleep schedule. Sleeping at the same time and waking up at the same time can help. It prepares your body and mind for sleep and a regular pattern can increase the amount of sleep as well. Moreover, the routine allows your body to release the correct hormones at the right time. Having a regular sleep schedule will help your body recharge and cause better quality sleep too.
Get enough and undisturbed sleep. Getting 7-9 hours of sleep is recommended for healthy living. Sleeping less than this would lead to a reduced number of REM sleep stages overnight. It’s important to sleep better and fall asleep faster. Also, ensure not to wake up at night due to distractions such as sounds or light. So keep your phone aside, and keep the temperature comfortable. These optimal sleeping conditions promote more REM sleep.
Exercise regularly. By staying physically active regularly for about 30-45 minutes, you can increase and improve your rapid eye moment sleep stage. The burst of energy leads to secretion of serotonin in your body, which helps create melatonin (the hormone responsible for restful sleep). But, ensure to workout 3-4 hours before bedtime so you have the time to wind down.
Avoid alcohol at night. Drinking alcohol at night can have an adverse impact on the quality of your sleep. Therefore, it will affect the amount of REM sleep you experience as well. Avoid having that second glass of wine at night, and definitely don’t drink alcohol or caffeinated products 3-4 before sleeping.
Reduce stress. It’s important to have outlets for stress, because it has a direct impact on the quality of sleep and the REM sleep phase. When sleeping, you deserve to be stress-free and in a balanced state of mind. You should destress after a long day, try breathing techniques or practice various stress management skills to manage and reduce stress. Try Evolve’s guided audios for stress that have a variety of proven techniques to help you reduce stress within minutes.
REM sleep is a key part of your sleep cycle. You should do your best to sleep better and improve the amount of REM sleep you get.
Try Evolve’s range of sleep audios that help you get better quality sleep and repair your body. The Evolve app is now live globally on Android & Apple, click here to try for free!