Buzz
Rapid Eye Movement (REM) sleep is the stage of sleep where the brain is highly active, and dreaming occurs. During REM sleep, your eyes move rapidly. The duration of REM sleep varies with age and other factors; infants spend about 50% of their sleep time in REM, while adults spend nearly 20%. Increasing REM sleep has been shown to enhance memory retention and overall cognitive function. You also experience vivid dreams during this stage, and you may wish for these dreams to last longer each night.
Steps
Adjusting Sleep Habits
Understanding the Stages of Sleep. There are four stages of sleep, with the fourth and final stage being REM (Rapid Eye Movement). To extend your REM sleep duration, you must allow your mind and body to progress through the first three stages sequentially. Maintaining a consistent sleep schedule and healthy sleep habits will help.
- Stage 1: This is the transition phase into sleep, lasting about five minutes. Your eyes move slowly under the lids, and your muscles begin to relax, but you can still be easily awakened by sounds or noises.
- Stage 2: This is the first stage of true sleep, lasting 10-25 minutes. Eye movement stops completely, your heart rate slows, and your body temperature drops.
- Stage 3: This marks the beginning of deep sleep. During this stage, it is difficult to wake up, and if you do, you may feel disoriented for a few minutes. Brain waves slow down significantly, and blood flows from the brain to the muscles, restoring energy.
- Stage 4: The final stage is REM sleep, or dream sleep. It typically occurs 70-90 minutes after falling asleep. Your eyes move rapidly, breathing becomes shallow, and your heart rate and blood pressure may rise. During this stage, your limbs may also become temporarily paralyzed.
- Remember, your sleep cycles through the night, alternating between deep sleep and REM sleep. Each cycle lasts about 90 minutes and repeats four to six times per night. The time spent in each stage changes throughout the night, with most deep sleep occurring in the first half. Later, REM sleep durations increase.
Maintain a consistent sleep schedule. Establish a bedtime routine that ensures you wake up and go to sleep at the same time every day, including weekends and holidays. While the amount of sleep needed varies from person to person, on average, you should aim for seven to nine hours. A regular sleep schedule promotes more frequent REM sleep, as you cycle through the various stages of sleep multiple times during the night over seven to nine hours.
Turn off all electronic devices and distractions a few hours before bedtime. Power down your TV, smartphone, tablet, and computer, or better yet, keep all electronic devices out of your bedroom. The light emitted by these screens can stimulate your brain, suppress melatonin production (a hormone that promotes REM sleep), and disrupt your body's internal clock.
Keep your bedroom dark, cool, and quiet. Use thick curtains or blackout shades to block light from windows. Cover electronic screens like TVs or computers to prevent light from entering the room. You can also use a sleep mask to cover your eyes and create a dark environment to help you sleep better.
Avoid caffeine or alcohol four to six hours before bedtime. Half of the caffeine consumed at 7 PM will still be in your system by 11 PM. Caffeine, a known stimulant that inhibits REM sleep, is found in coffee, chocolate, soft drinks, non-herbal teas, weight-loss drugs, and some pain relievers. Limit your coffee intake a few hours before bed or consider eliminating caffeine from your daily diet.
Try to go to bed 30 minutes earlier than usual. Your REM sleep phase is longer in the morning, so aim to extend it by adding an extra 30 minutes to your sleep. Adjust your bedtime to sleep 30 minutes earlier and maintain this change by practicing it nightly.
Medication and Exercise
Consult your doctor about using melatonin to enhance REM sleep. Recent studies have shown that taking melatonin supplements, around 3 mg daily, can boost your REM sleep and extend its duration within your sleep cycle. Your doctor may recommend melatonin supplements, typically in pill form, along with a dosage tailored to your body.
- Melatonin is also advised for older adults and night shift workers, as it helps normalize your sleep cycle and benefits your overall health.
Be cautious with prescription medications that may suppress REM sleep. Many side effects of these drugs can negatively impact your sleep cycle and daytime alertness. Common medications that may disrupt your REM sleep include:
- Decongestants.
- Aspirin and headache relief medications.
- Pain relievers containing caffeine.
- Cold and allergy medications with antihistamines.
- Certain weight loss and antidepressant drugs.
- If you are using any of these medications, try reducing the dosage or exploring alternative treatments for your health issues to avoid relying on the aforementioned prescriptions.
Allocate 20 to 30 minutes daily for exercise. Daily physical activity has been proven to improve sleep quality and increase REM sleep duration. However, exercising too close to bedtime may disrupt your sleep schedule. Aim to work out five to six hours before going to bed.
