How To Get More Rem Sleep
Overall, whatever you can do to improve your sleep habits and behaviors will also help you get more REM sleep. This begins with simply making an effort to spend more time in bed. Here are 45 tips to help you sleep better.
There are also two other things in particular that stand out with how to increase REM sleep. The first is a concept we refer to as sleep consistencygoing to bed and waking up at the same time each day . Your body functions more efficiently when it is on a regular schedule, and this applies to sleep as well. We ran an analysis of sleep data from 25,000 WHOOP members, and the results showed a significant rise in the nightly amount of REM sleep as the percentage of sleep consistency over a 4-day span increased:
Better sleep consistency allows for more REM sleep.
The second big thing is to stay away from alcohol before bed. When your body is forced to process alcohol during sleep, it has difficulty getting past light sleep and into the deeper stages.
Learn More:Tips for How to Increase REM Sleep
How To Get More Deep Sleep
The most important thing that you can do to increase your amount of deep sleep is to allow yourself adequate total sleep time. Often, individuals will deprive themselves of adequate total sleep. In addition to reducing deep sleep, REM sleep is also shortened.
There is some data to suggest that vigorous exercise can increase or consolidate deep sleep. Some sleep specialists recommend aerobic activities like jogging, running, and swimming. For those who are prone to insomnia, it is best to exercise earlier in the day and not before bedtime.
Sleep Cant Be Controlled
If this all sounds quite complicated, thats OK! The process of sleep is something we dont have to worry about or be concerned about because the body takes care of sleep all by itself. All we need to do is set the stage for sleep by giving ourselves the opportunity for adequate sleep and making sure that conditions are right for sleep.
We have very little control over our sleep. We cannot make ourselves fall asleep upon command. We cannot make ourselves get a certain amount of sleep. We cannot control how much time we spend in each stage of sleep.
This is another reason why its helpful to understand what normal sleep looks like because when we are able to recognize that sleep duration varies from person to person, that being awake is a normal part of sleeping, and that the body compensates for lost sleep by itself, we can remove any pressure we might be putting on ourselves to sleep.
Ultimately, the more we try to control sleep and the more we strive for sleep, the more difficult sleep can become.
Track your sleep patterns and get a good overview of what normal sleep means to you.
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Stage 5 Sleep Of The Sleep Cycle
Stage 5 of the sleep cycle, or REM sleep, is the stage of sleep associated with dreaming. It is very different physiologically from the other stages of sleep. The EEG resembles wake time. However, the skeletal muscles are atonic, or without movement. The breathing is more erratic and irregular. The heart rate often increases. It is theorized that muscle atonia evolved in order to protect the individual from injury during sleep.
What Is Normal Sleep
A good nights sleep is when you fall asleep quite easily, do not fully wake up during the night, do not wake up too early, and feel refreshed in the morning. Regularly having difficulty falling asleep or sleeping through the night is not normal for healthy people of any age. But not everyone needs the same amount of sleep, and quality of sleep is different in different phases of life.
Young children and older people sleep more lightly than adults and teenagers. The length of time spent in deep sleep phases changes over a person’s lifetime. Babies and toddlers need to sleep a lot more than older children and adults. By the time they reach the age of five, most children have the typical sleep patterns of an adult: they are awake during the day and then sleep through the night. The amount of time spent sleeping gradually decreases until the age of 80.
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Sleep At Different Ages
Babies, children and teenagers need different amounts of sleep.
Also, sleep patterns change as babies and children get older. For example, as babies grow, they begin to sleep less during the day and more at night. And children generally need less sleep as they grow older.
Childrens sleep needs and patterns vary, so the information below is just a guide. Your childs sleep might be different.
Listen To White And Pink Noise
Sound plays an important role in your ability to fall and stay asleep. If you live in the heart of a city or have noisy neighbors, try using white noise to block any sound that may be keeping you from falling and staying asleep. Those looking to increase deep sleep may benefit from listening to pink noise. Pink noise represents calming nature sounds like steady rainfall or waves crashing on a beach. This type of noise has been found to increase deep sleep and improve memory in older adults.
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Use An Eye Mask To Block Light
Similar to sound, light also has a drastic effect on the quality of sleep you get each night. If you have a partner who likes to read with the light on or if you work night shifts and catch up on your zzzs during the day, an eye mask can help. One study found that the use of eye masks on participants resulted in more REM sleep and elevated melatonin levels.
How Can You Have A Healthier Sleep Cycle
While you dont have full control of your sleep cycle, you can take steps to improve your chances of having a healthy progression through each sleep stage.
A key step is to focus on improving your sleep hygiene, which refers to your sleep environment and sleep-related habits. Achieving a more consistent sleep schedule, getting natural daylight exposure, avoiding alcohol before bedtime, and eliminating noise and light disruptions can help you get uninterrupted sleep and promote proper alignment of your circadian rhythm.
If you find that you have excessive daytime sleepiness or otherwise suspect that you might have a sleep disorder like sleep apnea, its important to talk with a doctor who can most appropriately guide your care. Addressing underlying issues may pave the way for more complete and restorative sleep cycles.
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What Happens During Sleep
Many people think of sleep as a passive activity, but our brains are actually very active during sleep. Moreover, sleep affects our daily functioning and our physical and mental health in many ways.
Nerve-signaling chemicals called neurotransmitters control whether we are asleep or awake by acting on different groups of nerve cells, or neurons, in the brain. Neurons in the brainstem, which connects the brain with the spinal cord, produce neurotransmitters such as serotonin and norepinephrine that keep some parts of the brain active while we are awake.
Other neurons at the base of the brain begin signaling when we fall asleep. These neurons appear to “switch off” the signals that keep us awake. Research also suggests that a chemical called adenosine builds up in our blood while we are awake and causes drowsiness. This chemical gradually breaks down while we sleep.
Are All Sleep Cycles The Same
It is normal for sleep cycles to change as you progress through your nightly sleep. The first sleep cycle is often the shortest, ranging from 70-100 minutes, while later cycles tend to fall between 90 and 120 minutes. In addition, the composition of each cycle how much time is spent in each sleep stage changes as the night goes along.
Sleep cycles can vary from person to person and from night to night based on a wide range of factors such as age, recent sleep patterns, and alcohol consumption.
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Toddlers: When And How Much They Sleep
Toddlers need 11-14 hours of sleep every 24 hours. Usually this is a sleep of 10-12 hours a night, and a nap of 1-2 hours during the day.
Some toddlers arent keen on going to bed at night. Often this is because theyd like to stay up with the family. This is the most common sleep problem reported by parents. It peaks around 18 months and improves with age.
Less than 5% of two-year-olds wake three or more times overnight.
What Happens During Deep Sleep
During deep sleep, all energy goes into recharging your batteries: Your kidneys clean your blood, your organs detoxicate, cells are replaced, wounds heal, muscle tissue builds up. Moreover, you consolidate your memories.
Get too little deep sleep and your immune system weakens. Over the long run you may suffer fatigue, apathy and even depression.
Sounds like I want to get enough of that. But how much should it be?
Heres a surprise: a healthy dose of deep sleep is about 20% of overall sleep. Thats less than I thought.
If this is the case, then even my worst night with 30% would be way above the norm. If we only had three phases, I neednt worry. But theres a fourth phase and this is where things get interesting:
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Factors That Increase Slow
Factors that have shown to increase slow-wave sleep in the sleep period that follows them include intense prolonged exercise and body heating, such as immersion in a sauna or hot tub.
Studies have shown that slow-wave sleep is facilitated when brain temperature exceeds a certain threshold. Its believed that circadian rhythm and homeostatic processes regulate this threshold. An unusually low, short-term carbohydrate diet in healthy sleepers promotes an increase in the percentage of slow-wave sleep. This includes a production in the percentage of dreaming sleep , when compared to the control with a mixed diet. Its believed that these sleep changes could very well be linked to the metabolism of the fat content of the low carbohydrate diet. In addition, the ingestion of antidepressants and certain SSRIs can increase the duration of slow-wave sleep periods however, the effects of THC on slow-wave sleep remain controversial. Total sleep time in these instances is often unaffected due to a persons alarm clock, circadian rhythms, or early morning obligations.
How Much Rem Sleep Should You Get
Although theres no official consensus on how much REM sleep you should get, dreaming is most common during this stage. Experts believe that dreaming helps you process emotions and solidify certain memories.
For most adults, REM takes up about 20 to 25 percent of sleep, and this seems to be healthy during average sleep cycles. However, sleep research is raising some interesting questions. One recent study suggested that higher amounts of REM sleep may be associated with depression. But dont go making sudden changes in your sleep habits it is not clear which is the cause and which is the effect.
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How Long Should A Child Nap
Children have a biological need to nap, especially during infancy and early childhood . Napping gives their minds and bodies essential recharge time, which they need in order to catch up with all the growing they do in that short period of their lives. Naps are also essential in order to maintain healthy nighttime sleep for infants and young children. Though it may seem counterintuitive, skipping naps may actually keep children up later at night, or make them act out or become overactive from exhaustion. In other words, skipping a nap can be an incredibly disruptive event for the behavior and sleep patterns of a child, with repercussions that can last for days to come.
The pediatrician-recommended guidelines for sleep in children are as follows:
|Teens 13 to 18 years||8 to 10 hours|
As you can see, these guidelines include nap time as a part of the recommended healthy sleep schedules for children in the 4-12 month age group, the toddler age group , and the preschooler age group . Infants younger than 4 months have more of a sporadic sleep schedule, but ideally spend most of a given 24 hour cycle sleeping. These infants can sleep up to 18 hours a day, with 1-2 hour periods of wakefulness.
Sleep Cycles Vs Sleep Stages Whats The Difference
A sleep cycle is the physiological process that we go through as we sleep. We dont sleep in one long phase, its much more complicated and interesting than that! Our total nightly sleep is made up of several sleep cycles. Each sleep cycle is typically classified into four sleep stages: N1, N2, deep sleep and REM sleep.
Not all sleep cycles during a nights sleep necessarily contain all four sleep stages. For instance, we have more deep sleep and less REM sleep at the beginning of the night. Towards the morning, we have more REM sleep, but usually very little or no deep sleep in these later sleep cycles. Having less disruption during each sleep stage contributes to higher quality, recuperative sleep.
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What Are Sleep Cycles And How Do They Work
Children who do not get enough sleep may not be able to learn as well as their school friends who get enough sleep.
Circadian rhythms, or sleep-wake cycles, are controlled by light and dark and take time to develop. They are stages of sleep that develop from about 6 weeks of age. By the age of 2, most children have spent more time asleep than awake and overall, a child will spend 40 percent of their childhood asleep!
- children and adults cycle through deep and light sleep throughout the night
- all children wake up from light sleep during the night
- waking up overnight is normal and is only a problem if your child cannot get back to sleep without your help.
There are 2 types of sleep that we cycle through many times each night. These cycles last 45 60 minutes in children and 90 minutes in adults.
Deep Sleep: How Much Do You Need And How To Get More Of It
Deep sleep is the most important stage of sleep that we go through each night as its vital for our bodies to rest and recuperate.
Human beings experience two different types of sleep in one cycle: Non-REM and REM sleep. The first is the one you experience when you first fall asleep and this is when deep sleep happens as your body and brain slows down. While the second normally takes place in the latter half of the cycle and is characterised by vivid dreams and rapid eye movements behind closed lids.
Its this first type, the deep dozing, thats so important for us. A lack of sleep can affect the body very seriously, leaving us tired all the time and struggling to wake up properly in the morning. So how much deep sleep do you really need per night? Here, leading sleep experts share their knowledge and top tips on how to achieve more deep sleep each night.
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How Do You Know How Much Rem Sleep Youre Getting
With the WHOOP Strap 3.0, you can monitor your nights sleep in detail and learn exactly how much time you spend in each stage of sleep. The WHOOP app also features a Sleep Coach that uses your own circadian rhythm to recommend daily bed and wake times to optimize the quality of your sleep.
WHOOP will let you know how much REM sleep youre getting and help give you a better understanding of what you can do to get more of it.
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How To Increase Deep Sleep: 10 Tips + Benefits
Deep sleep, also called slow-wave sleep, is a term used to define stage three and four of sleep. During these stages, your heart rate and breathing are at their lowest, your brain waves slow down, and your muscles and eyes relax. This is also known as the restorative phase of sleep because your body repairs tissues and strengthens its immune system. While you sleep, you experience different stages of the sleep cycle. Deep sleep is the stage needed to wake up feeling refreshed. As we get older, the amount of deep sleep we get each night decreases. This is because our bodies are already fully developed and we dont need the same growth that children do. To help quiet your mind and learn how to increase the amount of deep sleep you get each night, practice the tips below.
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How Much Light Sleep Do You Need
Although sleep scientists believe that light sleep is good for you, there is no minimum to strive for. Light sleep is usually the default stage, one that is nearly impossible to avoid if you are asleep at all.
Too much overall sleep on a regular basis, however, is linked to obesity, depression, pain, heart disease, and even increased risk of death.
How Can I Ensure A Good Nap
Napping well can be tricky, and some people are just not built to benefit from naps. This could be because of their bodies, their minds, their personalities, their schedules, or their life circumstances. However, for those that do benefit from naps, there are a few general guidelines to follow to help keep naps healthy.
- Keep it short: For most people, the ideal length of a nap is around 15-30 minutes. This gives the body enough time to rest without entering deep sleep and experiencing the associated grogginess. Make sure to have a system for waking yourself up from your nap at the desired time, ideally with back-ups if your primary method isnt foolproof.
- Keep it Regular: The key to pretty much all healthy sleep is regularity. The human body is a creature of habit, and sleep is no exception. Across the board, studies have shown that consistency is one of the most important attributes of maintaining sleep health.
Make your naps as regular and as consistent as possible. You should try to nap every day, including days when youre not at work. You should also schedule your naps so they happen at around the same time every day. This will help your body absorb the nap into your daily sleep routine, and become accustomed enough to napping to fully reap the benefits.
Following a nap schedule doesnt have to be rigid, however napping consistently every day or most days at around the same time will help you get the most out of napping.
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