How To Increase Rem Sleep For A Sharper Mind
A new study has linked dreaming during Rapid Eye Movement sleep to long-term cognitive health as we age.
REM sleep is one of five phases that the mammalian brain experiences during sleep. The other four phases are referred to as non-REM sleep. The five phases occur in intervals throughout the night.
During REM, the brain is more active, so vivid dreams are common, the eyes move quickly in various directions, the breath and pulse is quicker and the body has a slightly higher temperature.
Generally, the more often the brain is in REM sleep, the more restful the sleep. Much research has been done attempting to induce REM sleep, as it is thought to play a role in learning, memory and mood.
To our misfortune, sleep quality, quantity and dreaming often lessens as we get older, and the lack of dreaming in REM has been linked specifically to late-in-life cognitive concerns.
The study showed that when people experience less REM intervals during the night, there is a 9% increased risk of cognitive and memory concerns with age.
Studies in the past have only focused on the link between the quality and quantity of sleep, with regards to age-related memory and cognitive function. This is the first study that suggests that the key to long-term cognitive health is dreaming while in REM!
Work Out The Best Bedtime For You
Do you find it difficult to go to sleep when you want to, or wake up early enough?It may be because you are not following your bodyschronotype, which dictates what time of the day youre most alert.Knowing your chronotype will help you synchronize your body clock with your daily activities and duties to use your time most efficiently.So how can you get to know your chronotype?Tip: Takethis testand find out your ideal time to wake up and go to sleep!Once you know what suits you best, it will be much easier to set your body clock to a schedule that you can stick to long term.
Rem Sleep: Benefits Tips To Sleep Better And More
Rapid Eye Movement sleep or REM sleep is the final stage of dozing off that occurs 90 minutes into the sleep cycle.REM sleep occurs several times during every sleep cycle and quality REM sleep plays a vital role in a person’s emotional and physical well-being.Read on to know how you can sleep better, tips for improved REM, and more.
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Sleep Your Way To A More Productive Day
Now that you know what deep sleep is and why it is so important, how to get more deep sleep depends on your personal level of input. There are many ways you can promote getting more deep sleep and its up to you to make sure you do so in a way that helps your overall health. Start focusing on the benefits of deep sleep and your total quality of sleep today so you can wake up feeling more refreshed and alert on a daily basis.
How To Increase Deep Sleep For A Better Brain And Body
If youve ever been roused from a deep sleep, you know just how frustrating it is to wake up before youre ready. This is because deep sleep is essential for feeling, performing, and thinking at our highest level. Not getting enough sleep isnt just setting you up for tiredness its forging a future of forgetfulness and chronic fatigue.
If youre relying on coffee and catnaps to compensate for a lack of deep sleep, a better solution awaits. Heres what everyone needs to know about sleep stages, physical health, and brain function plus how to increase deep sleep for a healthier tomorrow.
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Working On Yourself: 3 Useful Tips
Getting enough deep sleep isnt just about your environment and sleep hygiene. It is also about your and your mental and physical health. To get enough deep sleep you need to be mentally relaxed, calm, and prepared for sleep. Heres how youll achieve this;
- Try not to worry before bedtime. However, if overthinking and worrying start to creep on you as youre trying to sleep, try writing down all of your worries. After you write everything down, put the paper away, and tell yourself youll take care of your worries in the morning. This way, youll schedule your worry time for when youve gotten enough of sleep.
- Try to practice relaxation regularly. Throughout the day, try to do some breathing exercises, yoga, or any other physical activity that calms you down. Go for a swim, walk, run, or even dance. Do some meditation in nature, listen to some calming music, or try painting. This will prepare you to sleep much better than you would expect.
- Try some problem-solving exercises if theres something particular that worries you before bedtime. You can start by identifying the problem and all the challenged that come with it. Try to look at the problem calmly, because this is just a challenge, not a catastrophe. Continue by brainstorming solutions, and try to be creative. Choose the best solutions, put a plan in place, set some goals, and finally get rid of worries.
Choose The Right Mattress And Pillow
When individuals are having trouble achieving enough REM sleep, it is necessary to choose the right mattress and pillow. Sleeping on an old or damaged mattress can cause anyone to lose sleep. It is important for individuals to choose the mattress and pillow that most closely match their sleep style and comfort requirements. There are dozens of different kinds of mattresses, from the traditional coil and pocket systems through adjustable inflatable beds that work at the touch of a button.;
Individuals should test each one to determine whether it supports their preferred nighttime position. The same consideration should be given to pillow choice. There are good pillows for side, back, and stomach sleepers. Whatever kind of mattress and pillow an individual chooses, they should make sure they have soft, clean, high-quality sheets, pillowcases, and other bedding.
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Develop A Bedtime Routine
Taking a hot bath or shower and reading a book every night helps your mind associate these activities with bedtime. One study found that childrenslept betterVerified SourceAmerican Academy of Sleep MedicineSociety focused on sleep medicine and disorders, and the AASM is who authorizes U.S. sleep medicine facilities.View sourceif they followed a nightly routine. These children experienced an hour more of sleep compared to children who didnt follow a routine.
Adults can do this too, explains Dr. Jade Wu, sleep psychologist, As long as theyre not too strict with themselves, such as being rigid about doing a bedtime routine in the exact same way at the exact same time every evening). This can create performance anxiety for sleep.;
Get A Mattress Of The Right Firmness
There is no one size fits all for mattress firmness. Different people, depending on sleep position, activity level, body mechanics, age, and other factors will sleep better on different levels of firmness or softness of a mattress. If you want to get the best nights rest, the best mattress is the one that matches your body type and sleep style.
Thats why Amerisleep offers five different types of mattresses. The AS1 is the firmest mattress ideal for stomach and back sleepers who want the firmest feel. The AS5 is the softest mattress thats ideal for side and combo sleepers who put more pressure on their hips and shoulders.
Looking for something in between? The AS3 is the perfect balance of firm and soft that supports your body, no matter which position you sleep in. The AS3 is also a good choice for couples with slightly different firmness preferences.
Finally, we wanted to make sure our customers could try our mattresses risk-free. Thats why we offer a 100-night sleep trial where you can try any of our mattresses in your own home for 100 nights.;
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Give Yourself The Right Tools For Maximum Comfort
The right mattress and the right pillow can make a huge difference when it comes to your quality of sleep. The wrong type or a worn out pillow or mattress can cause discomfort while you sleep. This, in turn, causes you to be restless and change positions frequently resulting in poor sleep quality. Make sure you are comfortable and supported by both the type of pillow and the type of mattress you use to ensure maximum benefits. Top it up with a super quality bed covers like those made with Egyptian cotton and you can sleep like a baby.
Practice Meditation Before Bedtime
Do you wake up in the middle of the night worrying about something?Meditation isa great way to help your body get into a restful state, making it easier for you to unwind, clear your mind, and become sleepy.This is the most powerful sleep tool I use when I feel stressed or anxious leading up to bedtime.I usually do 5-10 minutes of meditation before going to bed and, when Im done, Im so ready to fall asleep. This is a great trick to use if you have an especially busy mind that keeps you awake in bed at night.Meditation also helps me if I wake in the middle of the night and cant get back to sleep.Tip: Schedule a few minutes before bed to meditate each night. If youre new to meditation, try these guides to get started:;MyLife I love this YouTube channel. They also have apaid app .
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You May Have Heard The Term But Do You Know What It Means Understanding The Importance Of Rem Helps Explain Why A Solid Nights Sleep Is So Important
Most people climb into bed at night without ever thinking about the different stages of sleep that their brain and body cycle through or how these stages can affect their health. But understanding the role of REM sleep is important. This particular stage of sleep has a major impact on your memory, mental focus, and mood.
In this article youll learn about what REM is, why the REM portion of your sleep is so important, and how to make sure youre achieving the right amount every night.;
Is It Better To Get 2 Hours Of Sleep Or None
Its better to get 2 hours of sleep than none at all. Those two hours, however small, recharge your brain and body enough to make it through the day. Dont make it a habit, but if you were up all night and have a couple of hours to spare before getting ready for the day, use that time to sleep.
Verified SourceCenters for Disease Control and Prevention The United States health protection agency that defends against dangers to health and safety.View source
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Set A Sleep Scheduleand Stick With It
An article from Harvard Health explains that according to sleep experts, a regular schedule not only tends to increase the amount of sleep people get each night, it can also improve the quality of sleep. Sticking to a regular schedule of sleeping, even on the weekends, can be one of the biggest factors in determining a persons overall sleep health.
What Is Rem Sleep Cycle And How To Get More Rem Sleep
For a tired and worked-up body, nothing is more inviting than a warm and cozy bed.
The feeling of waking up the next day after a good nights sleep not only makes one recover but also allows you to look forward to the coming day.
After closing your eyes and waking up fresh and energetic the next day, is all the magic of the REM sleep cycle.
Many people are unaware of the REM sleep cycle and dont pay attention to their sleep schedules.;
Studies show lack of REM sleep can lead to increased emotional reactivity, aggressiveness, apathy, and even depression. In addition, it can negatively impact your cognitive and problem-solving skills. Hence making even the slightest of daily tasks a big hurdle.
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Why Deep Sleep Matters
The fundamental reason why slow wave sleep is so important is because it allows for restoration. Sleep;is when essential bodily processes get to work. During deeper sleep, hormones are released and regulated, tissues are repaired, muscles are grown, and memory is consolidated. This is also when the immune system;has time to restore itself, decreasing inflammation and increasing the bodys ability to protect itself.
Sleep is also important for increasing our motor skills;and enabling us to learn new activities efficiently. One sleep study on basketball players showed a link between increased restful sleep and improved athletic performance. The athletes also showed a boost in mood and a decrease in sleepiness, during both practices and games following a good nights sleep.
Sleep deprivation can rob the brain of its opportunity to reorganize and recharge itself. Research;shows that high sleep quality is essential for clearing the brain of toxic byproducts and restoring normal functioning.
How To Get Quality Sleep
Sleep. We cant survive without it.But with our busy lives, we never seem to get enough of it.If you struggle to nod off peacefully and wake up as fresh as a daisy each morning, chances are youre missing out on good quality sleep.This might be because youre stressed and have a lot on your mind.Or maybe youre staying up late to study or working a lot of hours and trying to fit a social life in too. You know when you havent slept well. You wake up tired and cranky and find it hard to focus on daily tasks.But did you know its also damaging your health?Youre always going to be busy, and life can become stressful at a moments notice. You still need to sleep well, even during challenging times.But can you improve your sleep quality when youre busy and stressed?YES!Im going to show you how to fall asleep when you need to, AND how to improve the quality of your sleep, in 10 simple steps.
Relax And Clear Your Mind In The Evening
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (
One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night .
In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18% .
Although daily exercise is key for a good nights sleep, performing it too late in the day may cause sleep problems.
This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.
However, some studies show no negative effects, so it clearly depends on the individual (
Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.
Although hydration is vital for your health, its wise to reduce your fluid intake in the late evening.
Try to not drink any fluids 12 hours before going to bed.
You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.
Track And Improve Rem Sleep With Whoop
WHOOP tracks your sleep in detail each night, including precisely how much time you spend in REM and other sleep stages. The app features a Sleep Coach that suggests optimal daily bed and wake times to boost your sleep efficiency and better enable you to get all the REM sleep you need. It also offers insights and feedback based on your data trends and behaviors to help give you a more comprehensive understanding of what you can do to increase your REM sleep.
Treating Insomnia: Behavioral Therapy
If good sleep hygiene doesn’t solve your sleeping problems, behavioral therapy may. Here is a quick summary of some techniques:
Relaxation training. Learn deep breathing, progressive muscular relaxation, or meditation. Relaxing your mind at bedtime will help you drift off to sleep.
Stimulus control therapy. Go to bed only when you are sleepy. Don’t read, watch TV, snack, or listen to music in bed. Get up at the same time every day, no matter how little you’ve slept. Avoid daytime napping.
Sleep restriction therapy. Reduce your time in bed to the estimated total time you actually sleep in an average night by going to bed later, but don’t go below five hours. Make the change by getting into bed later, not getting up earlier. Get up at the same time every day. Maintain the same bedtime every night for a week, and then move it 15 minutes earlier every week until you get a satisfying, refreshing amount of sleep. Then maintain the same schedule every day.
Cognitive therapy. Learn to replace negative thoughts about sleep with positive thoughts .
Complications Of Rem Sleep Disorder
Due to the potentially violent nature of their movements, individuals with REM sleep behavior disorder can put themselves and anyone they share their bed with at risk of physical injury. Depending on the nature of the dream and their bedroom environment, these injuries can be life-threatening. Up to 90 percent of spouses of those with REM sleep disorder report having sleep issues and over 60 percent have experienced a physical injury.
Even when the potential for physical injury has been reduced, the disruption of sleep to the individual or their sleep partner can still be severe enough to cause relationship problems. However, nearly two-thirds of couples continue sleeping together despite the risk of disturbed sleep.
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