4 tips to getting enough REM sleep (and why it’s important you do)

Sleep, that nightly voyage into the unknown, is a complex dance of cycles, but one of these cycles – REM (rapid eye movement) sleep – stands out as a fascinating and essential phase.

REM sleep is critical for maintaining positive wellbeing and healthy habits, so your Story of My Life team thought it would be a good idea to unpack this essential gem, and look at how to get more of it.

What Is REM Sleep?

REM sleep is like a secret garden within our slumber.

• Characteristics:
  • During REM sleep, our brains become electric with activity, resembling wakefulness. The name “rapid eye movement” comes from the darting eye movements that occur during this phase.
  • Our muscles are temporarily paralysed, preventing us from acting out our dreams (however, it’s important to note there are some people who suffer from conditions that fail to switch off our mobility and can find themselves in dangerous sleep walking situations).
  • Brain waves resemble those of wakefulness, and vivid dreams unfold against this neural backdrop.
• Dreams and REM:
  • Most dreams occur during this phase, as if our minds paint stories on the canvas of our neurons.
  • The bizarre, fantastical, and sometimes unsettling nature of dreams is a hallmark of REM sleep.

Why Is REM Sleep Important?

REM sleep isn’t just a whimsical journey – it serves critical functions:

• Memory Consolidation:
  • While we dream, our brains organise memories, weaving them into the fabric of our consciousness.
  • Research suggests that REM sleep enhances memory retention, especially for emotional and procedural memories.
• Emotional Processing:
  • During REM sleep, our brains process emotions, helping us make sense of life’s joys and sorrows.
  • Dreams may act as a form of emotional therapy, allowing us to explore and resolve complex feelings.
• Brain Development:
  • In infants, REM sleep plays a crucial role in brain maturation.
  • It supports the growth of neural connections and synaptic plasticity.
• PTSD Prevention:
  • Some studies indicate that adequate REM sleep may protect against post-traumatic stress disorder (PTSD).
  • REM sleep allows the brain to process traumatic experiences, reducing their emotional impact.

Factors Affecting REM Sleep Quality

Quality sleep isn’t guaranteed and our habits and behaviours can greatly impact it.

Here are factors that influence it, with some strategies to counter them:

• Internal Factors:
  • Physical Pain:
    • Pain disrupts REM sleep. Chronic pain conditions can lead to fragmented sleep cycles.
    • Strategies such as pain management techniques, proper mattress support, and relaxation exercises can help.
  • Stress and Anxiety:
    • High stress levels interfere with quality sleep, including REM phases.
    • Mindfulness practices, deep breathing, and stress reduction techniques promote better sleep.
  • Mental Health Conditions:
    • Depression, anxiety, and other mental health issues impact REM sleep.
    • Seeking professional help and maintaining mental well-being are essential.
  • Sleep Disorders:
    • Conditions like sleep apnoea or restless legs syndrome disrupt REM cycles.
    • Diagnosis and treatment are crucial for improving sleep quality.
• External Factors:
  • Light Exposure:
    • Light affects our internal clock (circadian rhythm). Exposure to bright light in the evening can suppress REM sleep.
    • Dim the lights before bedtime and limit screen time.
  • Jet Lag and Shift Work:
    • Travel across time zones disrupts sleep patterns, affecting REM sleep.
    • Gradual adjustment and maintaining a consistent sleep schedule help.
  • Medications:
    • Some drugs (e.g., antidepressants, beta-blockers) suppress REM sleep.
    • Consult your doctor about medication timing.
  • Optimal Sleep Environment:
    • Create a cosy, dark, and quiet space for sleep.
    • Invest in blackout curtains, comfortable bedding, and a cool room.
  • Consistent Sleep Schedule:
    • Our bodies thrive on routine. Stick to regular sleep and wake times.
  • Caffeine and Alcohol Intake:
    • Limit consumption, especially before bedtime.
  • Dietary Choices:
    • Certain foods (e.g., heavy meals, spicy foods) may impact REM sleep.

Tips for Improving REM Sleep

Here’s how to enhance your dream time and optimise REM sleep:

• Create a Relaxing Bedtime Routine:
  • Wind Down Gradually: Avoid stimulating activities close to bedtime. Instead, engage in calming rituals like reading, gentle stretching, or listening to soothing music.
  • Warm Baths or Showers: A warm bath or shower can release melatonin, relax your muscles and signal your body that it’s time to wind down.
  • Mindfulness and Meditation: Practice mindfulness meditation or progressive muscle relaxation to ease into sleep.
• Exercise Regularly:
  • Timing Matters: Engage in physical activity during the day, but avoid vigorous exercise close to bedtime.
  • Aerobic Exercise: Aerobic workouts (such as walking, jogging, swimming) promote better sleep overall, including REM phases.
• Optimise Your Sleep Environment:
  • Darkness: Invest in blackout curtains or an eye mask to block out light.
  • Quietness: Use earplugs or white noise machines to minimise disturbances.
  • Comfortable Bedding: A supportive mattress and pillows enhance sleep quality.
  • Cool Room Temperature: Aim for a slightly cooler room (around 65°F or 18°C).
• Replace Pillows:
  • Neck Support: Choose pillows that provide proper neck and spine alignment.
  • Pillow Material: Opt for hypoallergenic materials if you have allergies.

So, when you next drift into REM sleep, remember that this magical phase isn’t just about dreams – it’s where your brain weaves memories, processes emotions, and nurtures your well-being.

Prioritise your sleep, and let your mind wander through the landscapes of dreamland.