REM sleep and non-REM sleep are two distinct stages that alternate throughout a typical night of sleep. REM sleep, which follows a period of non-REM sleep, is often associated with dreaming. During rapid eye movement (REM) sleep, a person’s eyeballs move rapidly behind the eyelids. During this stage of sleep, a person’s intellect is quite active and their heart rate increases. This occurs despite the fact that some body parts are more active than others. Understand how to increase REM sleepbeforehand.
Methods to acquire more REM slumber
There is a high chance that you are not receiving enough rapid eye movement (REM) sleep if your sleep is frequently interrupted or if your sleep does not restore your energy. Increasing the quantity of time spent in REM sleep confers a variety of benefits and may even help alleviate anxiety-related symptoms. You can try some of these techniques to increase your REM sleep duration.
Avoid alcohol
Because alcohol is a depressant, many people associate it with “winding down” and may even believe that it aids in sleep as a result of this association. Although alcohol may help you feel calmer in the short term, it has a negative long-term effect on sleep quality. Alcohol’s sedative effects wear off after a few hours, and prolonged use can cause sleep disturbances and a reduction in REM sleep.
Maintain a regular sleep schedule
A regular bedtime can increase the amount of rapid eye movement (REM) sleep you experience. Make it a priority to go to bed around the same time every night, and strive to maintain this schedule. If you have to get up at a specific time in the morning for work or other obligations and you remain up too late, you will likely disrupt the rapid eye movement (REM) stage of sleep.
Treat sleep disorders
There are times when underlying health issues are associated with slumber difficulties. If you have been having trouble sleeping on a consistent basis and your level of fatigue is affecting your day-to-day activities, you should schedule an appointment with your primary care physician to determine what could be causing the issue.
Get more sunlight
Melatonin, the hormone that aids in sleep, can be stimulated by adequate daytime exposure to sunlight. This can help regulate the circadian rhythm. Especially if you don’t feel well rested and don’t spend much time outdoors during the day, this may be the root of your problem. Every day, you should spend at least ten to thirty minutes in the sun.
Get frequent exercise
Exercise helps to exhaust the body and prepare it for sleep, allowing you to fall asleep at a more normal time. If you have never exercised before, you should begin with light regimens such as walking and stretching before progressing to more strenuous exercises such as lifting weights.
Avoid drinking coffee in the late afternoon
It is common practise to consume caffeine in the morning and intermittently throughout the day. If you frequently consume coffee in the late afternoon and you have trouble sleeping at night, reducing your caffeine intake in the afternoon may help you get a better night’s rest.
Quit smoking
People who smoke cigarettes are more likely to develop sleep problems, especially if they continue to smoke in the evening or later in the day. One of the benefits of quitting smoking is an improvement in the quality of your sleep.
Take measures to manage your anxiety and any other mental health issues you might be experiencing.
If you suffer from mental health issues, such as anxiety or post-traumatic stress disorder (PTSD), then obtaining a firm grasp on these conditions may help improve your sleep quality. It is extremely common to have difficulty falling asleep or remaining asleep at night due to intrusive thoughts. Once slumber has been interrupted, it can be extremely difficult to fall asleep again.
