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5 Tips for Getting More REM Sleep



Have you ever woken up feeling groggy and unrested, even after a full night's sleep? It could be because you're not getting enough Rapid Eye Movement (REM) sleep. REM sleep occurs in what could be described as deep sleep. REM sleep is a crucial stage of the sleep cycle. It's the stage where most dreaming occurs, and it plays a critical role in cognitive and emotional processing, memory consolidation, and brain development. If you are wondering if your sleep quality is suffering or if you may not be getting enough REM sleep, then keep reading to learn about sleep disorders, methods for getting more sleep, and more helpful information.

Stages of Sleep


Sleep can be divided into two main stages: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep consists of three stages:

  1. Stage 1 - A transitional phase between wakefulness and sleep
  2. Stage 2 - The phase where brain waves begin to slow down
  3. Stage 3 - The deepest phase of sleep

The fourth phase is REM sleep. REM sleep occurs after NREM sleep and is characterized by rapid eye movements, increased heart rate, irregular breathing, and vivid dreaming. Unlike the first three stages of sleep, your brain is very active during REM sleep. These stages cycle throughout the night, with NREM and REM sleep alternating in approximately 90-minute intervals.

What Causes Poor REM Sleep?


One of the most common causes of poor REM is sleep deprivation. When you don't get enough sleep, your body prioritizes other sleep stages over REM sleep, leading to a deficiency. Other factors that can disrupt REM sleep include:

  • • Excessive alcohol consumption
  • • Caffeine intake
  • • Irregular sleep patterns
  • • Chronic stress

What Activates REM Sleep?


REM sleep is activated by interactions between neurons in the brain stem. When these neurons trigger REM sleep, they send signals to the body that cause a temporary loss of muscle tone and voluntary muscle paralysis.

Is Poor REM Sleep Bad?


Poor REM sleep can have a negative effect on your overall health and well-being. REM sleep is crucial for various cognitive functions, including memory consolidation, emotional regulation, wakefulness preparation, and learning. Without sufficient REM sleep, you may experience difficulties with concentration, decision-making, and mood regulation.

Research has also linked poor REM sleep to an increased risk of developing certain health conditions, including cardiovascular disease, obesity, and mental health disorders like depression and anxiety.

How to Get More REM Sleep


Wondering how to get more REM sleep? Start by following these tips:

  1. 1. Stick to a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body's internal clock, promoting regular REM sleep cycles.
  2. 2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading a book, taking a warm bath, or practicing meditation. This signals to your body that it's time to wind down and prepares it for deep REM sleep.
  3. 3. Limit Stimulants: Avoid consuming caffeine and alcohol in the second half of the day, as they can disrupt your sleep cycles and reduce REM sleep.
  4. 4. Exercise Regularly: Engaging in regular physical activity during the day can promote deeper and more restful sleep, including REM sleep, at night. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  5. 5. Manage Stress: Incorporate stress management techniques into your daily routine, such as deep breathing exercises, journaling, or engaging in hobbies you enjoy. By reducing stress levels, you create a conducive environment for healthy REM sleep.

Along with prioritizing good sleep hygiene practices, you can support healthy REM sleep with supplements like Melatonin-ND Fermented from Premier Research Labs, Sleep Time New Formula from Nutritional Frontiers, and Alpha GABA PM from Neuroscience.

Use supplements in combination with other lifestyle changes that support healthy sleep patterns. While many ingredients found in sleep support products are not always habit-forming, not every healthcare professional agrees on long-term use. Consult with your primary care physician to learn more about what is getting in your way of healthy sleep.