How To Get More Rem Sleep

Tart cherry juice before bed has shown to improve your sleep quality tishman recommends no alcohol or caffeine too close to bedtime.

How to get more rem sleep. Get plenty of exercise. Block out noise with noise but one that s a fan sound or white noise. Some sleep specialists recommend aerobic activities like jogging running and swimming. If you still don t feel rested you should try to get 30 minutes of exercise 5 to 6 hours before bed.

Make exercise a daily priority. In addition to reducing deep sleep rem sleep is also shortened. Be aware of what you eat and drink avoid eating foods to which you have an intolerance such as spicy foods or dairy suggests samimi. In addition most sleep aids both prescription and over the counter suppress rem sleep as do many antidepressant drugs and the early morning nicotine withdrawal that wakes heavy smokers prematurely.

Research related to sleep and low frequency noise suggests that listening to these sounds may enhance a person s deep. Often individuals will deprive themselves of adequate total sleep. It may help you fall into a light sleep but it robs you of rem time. Get a full night of sleep every night.

As research tells us a single day of exercise likely won t make a difference in rem sleep but physical activity on a regular basis can yield improvements. There is some data to suggest that vigorous exercise can increase or consolidate deep sleep. Vitamin b6 is needed for melatonin synthesis. Sleep an extra hour.

About 20 to 30 minutes each day is a good start just avoid working out in. Because rem cycles occur every 60 to 90 minutes tacking an extra 60 to 90 minutes onto your sleep time can ensure that you get at least one more rem sleep cycle than you currently experience now. Try adding a 20 minute walk into your day and slowly increase it to 30 minutes and then 40. For most adults this is anywhere from 7 to 10 hours each night.

The most important thing you can do to ensure you are getting enough deep sleep is prioritizing getting a full night of sleep every night. Put yourself on a bedtime schedule where you go to sleep and wake up at the same time each day. To get more rem sleep stick to a consistent sleep schedule to ensure you are getting enough sleep each night. For more on vitamin a s a role in sleep please read this article.

Vitamin b6 deficiency can cause less rem and slow wave sleep sleep disturbances and poor production of serotonin which is a neurotransmitter vital for sleep.