As you are probably aware, there are 2 types of sleep: Rapid Eye Movement (REM) sleep and Non-Rapid Eye Movement (NREM) sleep. There should be a normal distribution of the different stages of sleep, and no specific stage is more important than the other.  Rapid Eye Movement (REM) sleep is a crucial stage of the sleep cycle associated with dreaming, memory consolidation, and cognitive function. While it's not possible to directly control the amount of REM sleep you get each night, certain practices may help promote healthy sleep patterns of REM sleep.

Understanding REM sleep

To understand how to indirectly increase REM, we need to understand some of its characteristics. You may recall from earlier articles that we cycle through the different stages of sleep and such cycle typically last 90-120 minutes.  Most adults have 4-6 of these cycles every night.  The thing to understand is there is a higher amount of NREM sleep in each of the cycles in the first half of the night, and there is a higher density of REM in the latter half.  So that means if we cut ourselves short of sleep in the morning, we are robbing ourselves of REM sleep that we could have had if we allowed ourselves to sleep longer.

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Optimizing REM sleep

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With that being said, here are some strategies that may support the optimization of REM sleep:

1. Prioritize sufficient sleep duration: Aim to get an adequate amount of sleep each night. Most adults require around 7-9 hours of sleep, although individual needs may vary. Allowing enough time for sleep (especially in the morning hours) allows your body to cycle through all stages of sleep, including REM sleep.
2. Maintain a consistent sleep schedule: REM sleep has circadian properties. Therefore establishing a regular sleep routine with consistent sleep and wake times can promote healthy sleep patterns. Consistency helps regulate your body's internal clock, improving the quality and quantity of REM sleep you experience.
3. Create a sleep-friendly environment: Ensure your sleep environment is conducive to quality sleep. Keep your bedroom cool, dark, and quiet. Use comfortable bedding, supportive pillows, and consider noise-canceling earplugs or a white noise machine to block out distractions.
4. Manage stress and practice relaxation techniques: High-stress levels can negatively impact sleep, including REM sleep. Implement stress management techniques, such as deep breathing, meditation, or progressive muscle relaxation, to help relax your mind and body before bed.
5. Engage in regular physical activity: Regular exercise during the day can promote better sleep, including REM sleep. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, but avoid intense workouts close to bedtime, as they may interfere with sleep.
6. Limit caffeine and alcohol intake: Caffeine is a stimulant that can interfere with sleep, including REM sleep. Limit your consumption, especially in the afternoon and evening. While alcohol may initially induce sleep, it can disrupt sleep architecture, leading to fragmented and reduced REM sleep.
7. Avoid electronic devices before bed: The blue light emitted by electronic devices can suppress melatonin production, making it harder to fall asleep and potentially affecting REM sleep. Minimize screen time in the hours leading up to bedtime, or use blue-light-blocking filters or glasses.
8. Sleep disorders evaluation: Sleep apnea tends to worsen during REM sleep because of the muscle relaxation of the upper airway.  If you snore, being evaluated for sleep apnea with a home sleep test is critical for healthy REM sleep.

Remember that sleep is a complex process influenced by various factors, and REM sleep is just one component of healthy sleep. Prioritizing overall sleep quality, maintaining a consistent sleep routine, and practicing good sleep hygiene can support optimal sleep patterns, including adequate REM sleep.