Rapid Eye Movement (REM) is one of the phases of night sleep characterized by high brain activity and a tendency to dream. During a night's sleep, the portion of REM sleep is influenced by age and other factors. Babies experience 50% REM sleep and adults about 20% of the total time spent sleeping at night. Longer REM sleep is beneficial for strengthening memory and mental abilities. Dreams during REM sleep feel like real events and want to continue throughout the night.
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Part 1 of 2: Changing Night Sleep Habits
Step 1. Understand the information about the phases of night sleep
Night sleep consists of 4 phases. The fourth or final phase is REM sleep. In order to experience a longer phase of REM sleep, you need to train your mind and body to get through the first 3 phases by sticking to a consistent sleep schedule and establishing good nighttime sleep habits.
- The N1 phase is a 5-minute transition period to enter a state of sleep. At this time, the eyeball moves more slowly behind the eyelid and muscle activity is reduced, but you can still wake up easily to noises or noises.
- Phase N2 is the initial stage of the sleep state. This phase lasts for 10-25 minutes. The eyeballs do not move at all, the heart rate slows down, and the body temperature drops.
- The N3 phase is the initial stage of the deep sleep state. Right now, you are hard to wake up. When you wake up, you usually feel groggy and disorientated for a few minutes. At this stage, brain waves are very slow and blood flows from the brain to the muscles to restore energy throughout the body.
- Phase N4 is the final stage of deep sleep, namely the REM sleep phase or dreaming sleep. This stage occurs 70-90 minutes after falling asleep. Eyeballs move quickly, short breaths, faster heartbeat rhythm, blood pressure rises, paralyzed arms and legs are physiological conditions that usually occur in this phase.
- During sleep, you fall asleep according to a pattern, alternating deep sleep and REM sleep. Each cycle (phases N1 to N4) lasts about 90 minutes and usually occurs 4-6 cycles throughout the night. As the night progresses, the duration of each phase changes. Before midnight, the duration of the deep sleep phase is longer. After midnight, the REM sleep phase lasts longer.
Step 2. Stick to a consistent sleep schedule
Get into the habit of going to bed at the same time every night and getting up at the same time every day, including on weekends or holidays. Everyone's sleep needs are different, but in general, adults need 7-9 nights of sleep every day. You will experience REM sleep more often if you follow a regular sleep schedule because the 4-phase cycle occurs several times throughout the night for 7-9 hours.
- Some people argue that daily activities are not disturbed and sleep deprivation can be fulfilled on weekends or holidays if they reduce night sleep only 1 hour. This opinion is wrong because any change or shift in the sleep schedule will adversely affect the sleep cycle so that they cannot sleep well and rarely experience REM sleep.
- Don't believe the myth that your body can adapt to a changing sleep schedule. Although many people can change the biological clock, this needs to be supported by a timepiece. However, the change in sleep schedule should be no more than 2 hours/day. Biological clock adjustments may take more than 1 week if you travel to multiple time zones or have a night shift.
Step 3. Turn off all electronic devices and avoid distracting things a few hours before bedtime
Turn off the TV, cell phone, tablet and computer before going to bed, even better if all electronic devices are placed outside the bedroom. The light emitted from the screen of electronic devices stimulates the brain, thereby inhibiting the production of melatonin (which causes REM sleep) and disrupting the biological clock.
Make settings on the computer so that according to the specified time, the computer machine automatically goes into sleep mode. This method eliminates the habit of working late at night or too close to bedtime. Certain brand computers provide this feature. You can do the same way to turn on the computer so that it is ready for use in the morning
Step 4. Make sure you sleep in a dark, cool and quiet room
Cover windows with heavy curtains or blinds that block outside light. Close electronic devices, such as TVs or computers, so that there is no light in the room. To make it darker, use a mask to close your eyes so you fall asleep faster.
If you can't sleep because of outside noise or your roommate's snoring, use earplugs or buy a white noise machine
Step 5. Do not consume caffeine or alcohol 4-6 hours before bedtime
Half of the caffeine consumed at 07.00 pm is still in the body until 11.00 pm. Caffeine is a stimulant that blocks the onset of REM sleep. Caffeine is found in coffee, chocolate, soft drinks, non-herbal teas, weight loss medications, and some painkillers. Limit coffee consumption if you want to drink it a few hours before bed or don't consume caffeine at all.
Alcohol also keeps you from getting a good night's sleep and not experiencing REM sleep. If you drink alcohol a few hours before going to bed at night, you will continue to be in the early stages of the sleep cycle, making it easier to wake up and difficult to fall back asleep. In order to experience REM sleep, don't drink alcohol before bed
Step 6. Get into the habit of going to bed 30 minutes earlier than usual
The REM sleep phase lasts longer towards the morning. You can extend the REM sleep phase by sleeping 30 minutes longer than usual. Adjust your sleep schedule so that you fall asleep 30 minutes earlier and do this step every night until a new habit is formed.
Implement new habits consistently to change your sleep schedule because you need to go through each phase with sufficient time, especially the deep sleep phase in order to experience a long phase of REM sleep. If you didn't get a good night's sleep last night, your body is trying to get enough sleep at night so that the REM sleep phase becomes shorter
Part 2 of 2: Using Drugs and Exercising
Step 1. Talk to your doctor about using melatonin to experience REM sleep
Research shows that taking melatonin supplements of approximately 3 mg / day can improve sleep quality so that you experience REM sleep phases more often and for longer. Doctors can prescribe melatonin supplements, usually in pill form, and suggest the right dosage according to the patient's physical condition.
Melatonin is also recommended for the elderly and people who have night shifts to normalize sleep cycles and maintain health
Step 2. Don't take over-the-counter medications that prevent you from experiencing REM sleep
Side effects of these drugs adversely affect sleep patterns and trigger daytime sleepiness. Some over-the-counter drugs that block the onset of REM sleep, for example:
- Nasal decongestants.
- Aspirin and headache medicine.
- Pain relievers containing caffeine.
- Cold and allergy medicine containing antihistamines.
- Certain weight loss medications and antidepressants.
- If you want to take over-the-counter drugs, reduce the dose. Find other ways to deal with the complaint so you don't have to take over-the-counter drugs.
Step 3. Get used to exercising regularly 20-30 minutes a day
Studies show that exercising every day makes it easier for you to fall asleep and experience a longer phase of REM sleep. However, your sleep schedule can be disrupted if you exercise before bed. Make sure you have finished exercising 5-6 hours before going to bed at night.
