Rapid eye movement sleep (REM sleep, REMS) is a distinctive stage of sleep in mammals and birds, determined by random/rapid movement of the eyes, associated with low muscle tone all over the body, and the tendency of the sleeper to dream vividly. The amount of REM sleep depends on age and other factors. Infants spend 50% of time on REM sleep and adults about 20%. Studies have found that people who spend more time in the REM (rapid eye movement) stage of sleep are less likely to have fear related brain activity. It improves your memory recall and your overall mental abilities.
This is how you get more REM:
- Maintaining regular sleep schedule is very important to get good REM. Even on weekdays or week offs, sleep schedule must be systematic. On an average one must have a sound sleep of 7 to 9 hrs. Any disturbances and irregularities in sleep will have a negative effect which could lead to less sleep or less REM sleep.
- All the electronic devices must be turned off before going to sleep like televisions, smartphones etc. These devices emit light which can stimulate the brain degrading the production of melatonin, a hormone which encourages REM sleep and involve with body’s internal clock.
- Bedroom must be kept dark, cool and quiet while sleeping. Cover all the electronic appliances so that the light does not glow in the dark. A sleep mask can be used to cover eyes and creating a dark space.
- Alcohol must not be consumed before going to bed prior 4-6 hrs. caffeine in body which is consumed at 7pm will last for 6hrs i.e. 11 pm. Alcohol is also a barrier of sound sleep. You will be in the lighter stages of sleep, causing you to possibly wake up easily and have a harder time falling back asleep.
Go to bed early prior 30 min than usual. There are no REM stages in the morning. Try to extend your sleep 30 min is good to get REM.
Sleep is of five stages. The first stage of the sleep is drowsiness. This grabs five to ten minutes of time. They say that in this stage the brain produces theta waves in order to fall asleep. The second stage is light sleep. It lasts for about twenty minutes. It is said that, in this condition, brain produces rhythmic waves which are also called as spindles. These spindles are responsible for reduction of body temperature and heart rate. The third stage of the sleep is called moderate sleep. It is told that in this condition, brain produces delta waves which are deep. The fourth stage is called deep sleep. It will be for about half an hour. In this condition, the person sleeps very deeply such that if he/she is prone to sleep- walking. It takes place in the climax of this condition. The fifth stage of the sleep is called rapid eye movement sleep. It is told that in this condition, the muscles of the person get more relaxed. In this state brain functions very actively. This is the stage where dreaming occurs.
There are many ways to get REM sleep faster. Eat a bullet- proof diet. Hack nervous system to manage stress. Upgrade the brain. Do not work out for at least two hours before the sleep. Avoid bright lights and liquid crystal display screens for at least one hour before sleep.
Experts say that the amount of REM sleep is dependent on age and other factors. They also say that infants spend up to fifty percent of time in REM whereas adults spend twenty percent. Adjust the sleeping habits. Maintain a regular schedule for sleep, that is, sleep at least for 8 hours a day. If you do it, do it every day. Turn off all kinds of electronics and distractions a few hours before sleep. Keep the bedroom dark, cool and quiet. Do not consume alcohol, for about four to six hours before sleep. Go to bed 30 minutes earlier than usual. Meditation may also help. Work out for twenty to thirty minutes a day.
Scientists tried their best to find out the reasons for REM and activities that lead to REM. It is a fact that, there is no complete idea about how human brain dream. However, after many experiments, they found out two important conclusions in the form of plots. The first plot says that Hippocampus-vmPFC connectivity decreases with percentage of time in rapid eye movement sleep. The second plot says that Hippocampus-Amygdala connectivity decreases with percentage of time sent in rapid eye movement sleep.