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"Rest, Recover, REM and Rise Again"
Lets look at self care, self compassion and why we need to seriously look at REM sleep. Turn your mobile off and read a book, right now I have 4 books open and I need to pick up the fckn book. I've just turned 46 and I have 3 jobs of which I have accepted, 3 jobs I need to be switched on and use my mental energy.
10 Ways to Improve REM Sleep
Keep a consistent sleep schedule – going to bed and waking up at the same time trains your brain to enter deeper sleep cycles.
Wind down slowly for 30–60 minutes – dim lights, avoid heavy conversations, and switch off stimulation.
Reduce screen use 1 hour before bed – blue light delays REM sleep by messing with melatonin.
Avoid eating too late – especially heavy or spicy foods that can disrupt the deep sleep stages before REM starts.
Cut caffeine after mid-afternoon – caffeine stays in your system for hours and reduces REM.
Stay hydrated earlier in the day – dehydration disrupts sleep, but drinking too late wakes you up.
Limit alcohol – it knocks you out but blocks REM; that’s why you feel mentally foggy the next day.
Create a cooler sleep environment – around 18°C helps your body fall into deeper sleep cycles quicker.
Get morning light exposure – sunlight early in the day resets your internal clock and improves REM at night.
Add light physical activity daily – walking (you already do 25k steps!) boosts sleep pressure and helps the brain enter REM.
Emotional reset – REM sleep processes stress and trauma, helping you respond instead of react.
Better decision-making – the brain does its best problem-solving during REM.
Sharper memory – REM strengthens your ability to recall important information and conversations.
More patience and emotional control – you're less snappy, less overwhelmed, and more stable.
Reduced anxiety – REM clears “emotional residue” from the day, lowering overall stress.
Improved confidence – better sleep gives you clarity and presence, which makes you feel more in control.
Stronger motivation – REM boosts dopamine regulation, making it easier to stay on track with goals.
Better self-awareness – you can see patterns in your behaviour and change them.
Healthier reactions to conflict – small issues won’t trigger massive emotional spirals.
More energy for life – when you feel energized, everything—work, relationships, fitness—becomes more manageable.
Better REM sleep = better mental clarity, stronger mood control, stronger motivation.
When your brain rests properly, your life stops feeling like firefighting and starts feeling manageable.
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By Paul C QuinnLets look at self care, self compassion and why we need to seriously look at REM sleep. Turn your mobile off and read a book, right now I have 4 books open and I need to pick up the fckn book. I've just turned 46 and I have 3 jobs of which I have accepted, 3 jobs I need to be switched on and use my mental energy.
10 Ways to Improve REM Sleep
Keep a consistent sleep schedule – going to bed and waking up at the same time trains your brain to enter deeper sleep cycles.
Wind down slowly for 30–60 minutes – dim lights, avoid heavy conversations, and switch off stimulation.
Reduce screen use 1 hour before bed – blue light delays REM sleep by messing with melatonin.
Avoid eating too late – especially heavy or spicy foods that can disrupt the deep sleep stages before REM starts.
Cut caffeine after mid-afternoon – caffeine stays in your system for hours and reduces REM.
Stay hydrated earlier in the day – dehydration disrupts sleep, but drinking too late wakes you up.
Limit alcohol – it knocks you out but blocks REM; that’s why you feel mentally foggy the next day.
Create a cooler sleep environment – around 18°C helps your body fall into deeper sleep cycles quicker.
Get morning light exposure – sunlight early in the day resets your internal clock and improves REM at night.
Add light physical activity daily – walking (you already do 25k steps!) boosts sleep pressure and helps the brain enter REM.
Emotional reset – REM sleep processes stress and trauma, helping you respond instead of react.
Better decision-making – the brain does its best problem-solving during REM.
Sharper memory – REM strengthens your ability to recall important information and conversations.
More patience and emotional control – you're less snappy, less overwhelmed, and more stable.
Reduced anxiety – REM clears “emotional residue” from the day, lowering overall stress.
Improved confidence – better sleep gives you clarity and presence, which makes you feel more in control.
Stronger motivation – REM boosts dopamine regulation, making it easier to stay on track with goals.
Better self-awareness – you can see patterns in your behaviour and change them.
Healthier reactions to conflict – small issues won’t trigger massive emotional spirals.
More energy for life – when you feel energized, everything—work, relationships, fitness—becomes more manageable.
Better REM sleep = better mental clarity, stronger mood control, stronger motivation.
When your brain rests properly, your life stops feeling like firefighting and starts feeling manageable.