We’ve all heard the saying “You snooze, you lose.” But when it comes to getting a good night’s sleep, peaceful snoozing is a big win. And it’s not just about quantity—quality is key as well. Do you often wake up feeling groggy and unrested? Does it seem like no matter how long you sleep, you still feel exhausted? If so, then you may not be getting enough REM sleep.
What is REM Sleep?
REM (Rapid Eye Movement) sleep is a stage of the sleep cycle where we experience the most vivid dreams. During this stage, our brain becomes highly active, almost to the level of being awake, while our body remains in a state of paralysis. This unique combination of mental and physical activity is crucial for memory consolidation, emotional regulation, and overall brain function.
According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep per night, with 20-25% of that time spent in REM sleep. Unfortunately, many people struggle to achieve this, not knowing how to improve REM sleep, and this leads to a variety of negative consequences such as impaired cognitive function, mood changes, and an increased risk of chronic diseases.
The good news is, there are various ways to enhance your REM sleep and improve the overall quality of your slumber. Here are seven practical tips for how to improve REM sleep, so you can get those much-needed ZZZs and wake up feeling rested and refreshed:
1. Exercise Regularly
Regular exercise has numerous health benefits, including improving the quality of your sleep. It helps to reduce stress, anxiety, and depression—all common factors that can disrupt our REM sleep. Aim for at least 30 minutes of moderate exercise per day, such as walking or cycling. But keep in mind that exercising too close to bedtime could make sleeping more difficult.
2. Enhance Your Sleep Environment
Creating a peaceful and comfortable environment can greatly improve your sleep quality. Make sure your room is dark, quiet, and cool, with a comfortable temperature between 60-67 degrees Fahrenheit. Also, invest in blackout curtains or an eye mask if necessary.
3. Implement a Peaceful Bedtime Routine
Creating a routine before bed signals to your brain that it’s time to unwind and sleep. This can include activities like reading, taking a warm bath, or listening to calming music. Avoid screens at least 30 minutes before bedtime as the blue light emitted can disrupt REM sleep.
4. Try Reading Before Bed
Reading can be an excellent way to improve REM sleep by helping you relax and wind down before bed. It also helps to distract us from any racing thoughts or worries that can prevent us from falling asleep.
5. Stick to a Consistent Sleep Schedule
Our bodies thrive on routine, and sleep is no exception. Try to go to bed and wake up at similar times each day, even on weekends. This helps maintain your body’s natural sleep-wake cycle and can improve the quality of your REM sleep, giving your body consistency it can count on.
6. Maintain a Healthy Diet
Certain foods can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people and lead to painful heartburn that disrupts a good night’s sleep.
7. Invest in a Quality Mattress
A comfortable and supportive mattress is essential for a good night’s sleep, including REM. If your current mattress is old and uncomfortable, it’s time for an upgrade. Consider investing in a Tochta mattress, known for its high-quality materials and comfort.
Sleep Deep With a Tochta Mattress
By implementing these 7 simple tips, you can improve your chances of achieving quality REM sleep each night. And if you’re wondering how to improve REM sleep significantly without overhauling your habits and lifestyle, look no further than Tochta mattresses. Every one of our customizable mattresses is uniquely crafted to ensure unparalleled comfort and support for an uninterrupted REM sleep cycle
Investing in a quality mattress is crucial for getting enough REM sleep, and we guarantee satisfaction with a 10-year warranty and offer a 100-night trial for your peace of mind. So what are you waiting for? Say goodbye to restless nights and hello to improved REM sleep with a Tochta mattress. Contact us today and discover the exceptional difference!