5 Simple Habits to Improve Your REM Sleep
Sleep is an essential part of a healthy lifestyle, and getting enough quality sleep is crucial for optimal physical and mental health. While we sleep, our body goes through several phases, and one of the most critical phases is Rapid Eye Movement (REM) sleep. REM sleep is the stage where we dream and recover our mind from all the stress of the day. Unfortunately, many people struggle with getting deep and restful sleep, which degrades the overall quality of their lives. Luckily, some simple habits can improve the amount and quality of your REM sleep. In this article, we will present five simple habits that can help you improve your REM sleep.
Limit Caffeine Consumption
Are you a coffee or tea lover? Caffeine is an excellent energy booster, keeping us awake to be productive throughout the day. However, it has a detrimental impact on our ability to sleep soundly. When we consume caffeine, it blocks the adenosine receptors in the brain, which promotes wakefulness. Furthermore, caffeine increases cortisol levels, which can lead to disrupted sleep patterns and an inability to stay asleep. Limiting your caffeine consumption to mornings only will help to improve sleep quality. If you can’t do without caffeine, consider choosing herbal tea or decaf coffee in the afternoon and avoiding any sources of caffeine (including chocolate) within six hours of bedtime.
Create a Peaceful Pre-Sleep Routine
A peaceful and calming pre-sleep routine or ritual is an excellent way to help signal the brain that it is time to wind down. Engage in calming activities such as a warm bath, reading a good book, light stretching, or practicing yoga. This way, you can send cues to your body that it’s time to rest and recuperate. It is advisable to create a consistent evening routine designed to help you unwind and reconnect with yourself, thus ensuring quality sleep duration.
Avoid Screens Before Bed
The blue light emitted by screens can suppress melatonin, making it harder to fall asleep and stay asleep. It would be best to avoid the use of electronic devices at least two hours before bedtime and keep them out of the bedroom entirely. Instead, opt for soothing and calming activities such as reading, listening to music, or engaging in relaxing hobbies or activities.
Monitor Your Sleep Environment
Creating an optimal sleep environment is essential to getting the best sleep possible. Factors such as light, sound, temperature, and bedding can all impact sleep. Keep the bedroom cool, dark, and quiet to ensure minimal sleep disruptions throughout the night. Sleep in a comfortable bed with high-quality pillows and blankets, and use earplugs, sound machines or white noise to block out unwanted noise if necessary.
Develop a Consistent Sleep Schedule
A consistent sleep schedule, including the weekends, is the most effective way to improve sleep quality. Go to bed and wake up every day and stick to the same routine as much as possible. In general, it is best to aim for seven to eight hours of sleep each night, and more or less time may cause sleep disturbances and fatigue. Try to maintain a healthy bedtime routine, such as taking a relaxing bath, reading, or meditating, to help you wind down before hitting the sheets.
Conclusion
Getting enough quality REM sleep is essential for overall physical and emotional well-being. The tips mentioned above are simple yet effective ways to improve the quality and quantity of your REM sleep. Try incorporating some of these recommendations into your daily routine and see which ones work best for you. Remember, a well-rested body and mind will aid in productivity and improved moods throughout the day.