Not all sleep cycles are created equal. While all sleep is good sleep, it is REM (Rapid Eye Movement) sleep that is vital in making us feel rested and restored. It occurs at intervals during the night and is characterized by more dreaming and bodily movement and faster breathing and pulse. A lack of REM sleep can negatively impact your concentration, immune system, and mood.
March 10-16, 2024, is National Sleep Awareness Week, and March 15 is World Sleep Day. These are ideal times to think about what you can do to improve your sleep quality and bedtime habits (also called sleep hygiene). Read on to learn how to get more REM sleep and boost your wellness levels.
What is REM Sleep?
Your body cycles through four stages of sleep for a various amount of time during the night as follows:
· Stage 1 NREM: This light stage of sleep typically lasts for just a few minutes. Limited sleep disruptions will help you maintain a healthy sleep.
· Stage 2 NREM: This stage of sleep is slightly deeper than stage 1. People will typically spend 44% to 55% of their night in stage 2 sleep.
· Stage 3 Deep Sleep: Stage 3 is a deep sleep. People awoken from Stage 3 sleep may feel groggy and confused.
· REM: REM is the deepest stage of sleep. It is when most dreaming occurs. Most muscles in the body are paralyzed except those that move the eyes. The person’s breathing and brain activity will elevate to levels similar to wakefulness.
How to Get More REM Sleep
Get on a Sleep Schedule
A regular sleep schedule will ensure your body is ready for sleep at the same time each day. It will help you fall asleep faster so you can get the deep sleep you require. It will ensure you feel refreshed when your alarm buzzes in the morning.
Manage Stress
Stress can keep you awake at night. Calming activities like yoga, meditation, reading, and listening to soothing music can reduce stress levels. Unwind from your day a few hours before bedtime by engaging in calming activities and avoiding stress.
Limit Caffeine and Alcohol
Caffeine is a stimulant that can interfere with restful sleep. Avoid drinking caffeinated beverages close to sleep time.
Alcohol is a depressant that can make people drowsy, but it produces less restful sleep throughout the night.
Maintain a Comfortable Bedroom Environment
A comfortable bedroom environment will make it easier to fall asleep and stay asleep. Ear plugs, sound machines, and blackout curtains will block noise and light that can keep you awake at night. Temperatures between 60- and 65 degrees Fahrenheit will also support high-quality sleep.
Try Supplements
Several supplements can help you achieve deep levels of sleep. Unlike the traditional ‘sleeping pills,’ they are made with all-natural ingredients and won’t make you groggy. Recommended options include:
· Utzy Naturals Utzzz’s Stay Asleep: This supplement calms the brain and helps the body relax. It contains melatonin that maintains circadian rhythm and Hops Extract that stabilizes blood sugar to prevent early morning wakefulness.
· Metabolic Maintenance R.E.M. Maintenance Natural Sleep Support: This supplement contains various nutrients that support REM sleep and help you feel recharged in the morning.
REM is a deep stage of sleep that is vital to well-being. If you are wondering how to get more REM sleep, lifestyle changes can help. What do you do to get the Zzzzs you need to achieve an optimal level of health? What do you do to get the Zzzzs you need to increase your hours of sleep?
