Top 8 Tips for How to Get More REM Sleep

Insomnia, undiagnosed sleep disorders, and chronic sleep deprivation can lead to poor rapid eye movement (REM) sleep, which can have a serious impact on your quality of life and health.

 A good night’s sleep is important to our body and mind. Without it, it will be difficult to concentrate, our immune system will weaken, and we may become grumpy, to name a few.

There are many ways to make you sleep better, with or without medication.

Tips to get better REM sleep

There are steps you can take to get better REM sleep. You may need to try one or more to see which method works for you.

  • Make a bedtime schedule. Every day Go to bed and wake up at the same time. This allows your body to prepare for sleep and wake up.
  • Do not drink caffeine or smoke later in the day. Because These are stimulants and can interfere with sleep.
  • Avoid drinking alcohol at night. Although they may make you drowsy at first, they can actually interfere with sleep, especially REM sleep.
  • Prepare a relaxing sleep routine before going to bed. Relaxing music such as hot baths, classical music, or quiet reading are all good activities.
  • Exercise regularly. The goal is to sleep 20 to 30 minutes a day, but do it a few hours before bedtime.
  • Create an ideal sleeping environment. This means that there is no bright light, neither too hot nor too cold, and do not watch TV or work on the computer in the bedroom.
  • If you can’t sleep, then don’t take in bed awake. Get up and go to another room to do some quiet things, such as reading or listening to relaxing music, until you feel sleepy.
  • Replace pillows. If your pillows have been used for more than a year, please consider replacing them. This can make you sleep more comfortable.

If there is no effect, please consult a medical professional. They may have other suggestions, perform some tests to see if there is the root cause of your sleep problems or discuss prescription drugs with you.

Medication options

Without deep sleep and rapid eye movement sleep, you may become moody and unable to concentrate, which may affect your work performance and quality of life.

 Long-term lack of sleep can be very unpleasant. It is important to ensure that you not only get the proper sleep time but also the quality of sleep.

 Therefore, before taking any medications or supplements that help sleep, be sure to have an evaluation by your doctor or primary care provider. Especially because some sleeping pills can be addictive.

Mental health conditions

Certain mental illnesses are known to affect sleep and REM sleep. These include schizophrenia, bipolar disorder, and cause major depression.

All have been associated with disturbances Trusted Source in REM sleep. Treatment of underlying mental illness and cognitive behavioral therapy (CBT) can help normalize sleep.

Chronic insomnia

Chronic insomnia usually has multiple causes, and proper evaluation and treatment of all causes is essential to obtain the maximum therapeutic effect.

All patients should be comprehensively evaluated to determine susceptibility and trigger factors such as depression, anxiety, pain, and drugs that may interfere with sleep.

 If you suffer from chronic insomnia, the main treatment first is cognitive-behavioral therapy. Line therapy, not medication.

If your doctor prescribes sleeping pills for you, the specific medications he or she prescribes will depend on the following factors:

Supplements

You can also use supplements to help sleep while maintaining good sleep hygiene. It is important to remember that although they are not prescription drugs and can be considered completely natural, this does not mean that they are necessarily safe.

Before using any supplement, please consult a medical professional to ensure that it is safe and will not interfere with any medications you are taking. Supplements that may help sleep include:

  • Melatonin
  • Valerian root
  • Magnesium
  • Chamomile
  • Tryptophan
  • Glycine
  • L-theanine
  • Ginkgo biloba

When to seek care

We all need to sleep and sleep well in order to work properly. Sleep can restore our body and mind. If there is not enough REM sleep, you will not feel rested or rejuvenated.

If your daytime sleepiness or fatigue affects your work or daily functions, please consult a medical professional who may want to perform a sleep test or physical examination to rule out any underlying causes.

The bottom line

Adequate REM sleep is necessary for physical health and normal function. Long-term lack of sleep can have a negative impact on your quality of life, but it doesn’t have to be.

There are ways to sleep better. If lifestyle changes do not help sleep, discuss the medication with your doctor, whether it is an over-the-counter or prescription medication, which may help.

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