REM, which stands for “rapid eye movement” is one of the 4 stages of sleep that your body’s sleep cycles consist of. It is known as the “mentally restorative” stage of sleep when the brain converts short-term memories into long-term ones. Your brain is very active during REM sleep and it is when the most vivid dreams occur.

REM sleep is essential for keeping your brain and body healthy, and a sufficient amount is required in order to perform at your best. It also plays an important role in mood regulation as well. Additionally, research suggests when people are deprived of REM sleep they are less capable of remembering things they’ve learned prior to falling asleep.

REM sleep is the time when new learnings from the day are committed to long-term memory. It’s significant to athletes from the perspective of technical skills worked on or practiced that day–they are retained during REM sleep, so failing to get the proper amount at night can prevent you from seeing the benefits of your practice that day.

Adults should aim to spend about 20-25% of their time asleep in REM sleep, with 90 minutes being what is commonly suggested.

If you have concerns that you’re not getting enough REM sleep, these are a few potential causes (outside of sleep disorders) you should make efforts to avoid:

• Feeling stressed during the day
• Late meals or eating close to sleep time
• Screened device usage in bed
• Sleeping in a new place or a bed that’s not your own
• Alcohol consumption before going to sleep

One thing in particular that really stands out regarding how to increase REM sleep is a concept we call sleep consistency–going to bed and getting up at similar times each day. Your body is able to function more efficiently on a regular schedule, and that applies to your sleep schedule too.

The second big thing is to stay away from alcohol before bed. When your body is forced to process alcohol during sleep, it has difficulty getting past light sleep and into the deeper stages.

6 WAYS TO IMPROVE REM SLEEP:

• Hydrating properly over the course of the day (not before bed, which can disrupt sleep for trips to the bathroom)
• Warm shower or a steam room before bed
• Blue-light blocking glasses before bedtime
• Reading in bed (the old-fashioned way) prior to falling asleep
• Sleep mask and/or earplugs while sleeping
• Dairy products can be sleep promoting, and foods with serotonin (cheese / eggs /pineapple) also prompt your body to produce the sleep hormone melatonin
• Tart cherry juice is high in melatonin itself and is a popular sleep aid
• Sound machine or other white noise during sleep

Hopefully, these REM sleep tips will help you sleep like a superhero! :)

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