How to Get Better REM Sleep
Rapid Eye Movement, or REM, sleep occurs 70 to 90 minutes after falling asleep. This is the time during the sleep cycle when the heaviest dreaming occurs and is also the period when people achieve their most restful sleep. Getting better REM sleep is crucial for our ability to cope with the everyday demands of life.
Instructions
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Go to bed at approximately the same time every night. Do not attempt to fall asleep until you are naturally tired. This will help you avoid the tossing and turning that happens when you attempt to force yourself to go to sleep too early.
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Turn off the television before you go to sleep. The optimal sleep conditions are found in a room that is dark, slightly cooler and contains no outside noise, such as a radio or the faint sound on the television.
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Avoid eating a large meal or drinking alcohol and caffeine before going to bed. According to WebMD, drinking alcohol may help a person feel relaxed and drowsy before bed but it will also lead to a disruption in normal sleep patterns, including REM sleep.
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Avoid taking a midday nap. Take a walk, perform light exercise or eat a healthy snack to stay awake when that daily two o' clock exhaustion sets in.
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Keep your kids and pets out of the bed. Only allow you and your mate in the bed to ensure that you have adequate room to sleep and are not awakened during your REM cycle by little elbows or hairy paws.
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Avoid discussing hot button issues before bed, such as marital troubles, money woes or a recent life tragedy. These stressful topics will keep your eyes open and mind racing when you should be enjoying a restful night's sleep.
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Quit smoking. According to HelpGuide.org, nicotine is a stimulant and will disrupt your body's ability to find its natural sleep cycles. Your body could also wake you in the night craving a cigarette as well.
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Tips & Warnings
Speak to your doctor if you are having trouble falling asleep or staying asleep.
References
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