How can I improve Rapid Eye Movement (REM) sleep?

From the Guidelines

To improve REM sleep, establish a consistent sleep schedule and create a relaxing bedtime routine, as these practices have been shown to help regulate the circadian rhythm and create optimal conditions for the brain to cycle naturally through all sleep stages, including REM 1. The most effective way to achieve this is by maintaining a regular sleep schedule, avoiding stimulants such as caffeine and nicotine, and creating a sleep-conducive environment, such as keeping the bedroom cool, dark, and quiet 1. Additionally, limiting screen time before bed and avoiding vigorous workouts within 2-3 hours of bedtime can also help improve REM sleep 1. It is also important to note that certain medications, such as antidepressants and sleep aids, can affect REM sleep, so it is essential to consult with a doctor about possible adjustments 1. Overall, prioritizing sleep hygiene and creating a consistent sleep routine can help improve REM sleep and overall sleep quality, which is essential for cognitive function, emotional processing, and memory consolidation 1. Some key sleep hygiene guidelines to follow include:

• Maintaining a regular sleep schedule, including on weekends
• Seeking bright light during the day and avoiding bright light at night
• Keeping the bedroom cool, dark, and comfortable
• Avoiding caffeine, nicotine, and alcohol close to bedtime
• Avoiding excessive food and liquids at night
• Avoiding obsessive clock watching and using beds only for sleep and sex
• Getting out of bed if unable to sleep and trying again later, a practice known as stimulus control 1. By following these guidelines and prioritizing sleep hygiene, individuals can help improve their REM sleep and overall sleep quality, leading to better cognitive function, emotional processing, and memory consolidation 1.

From the Research

Improving REM Sleep

To improve Rapid Eye Movement (REM) sleep, several strategies can be employed:

• Practice cognitive behavioral therapy for insomnia (CBT-i), which has been shown to be effective in improving sleep quality and increasing REM sleep 2, 3
• Establish a consistent sleep schedule and create a sleep-conducive environment to promote better sleep hygiene 2, 3
• Consider sleep restriction therapy, which involves restricting the amount of time spent in bed to improve sleep quality and increase REM sleep 4
• Engage in relaxation techniques, such as meditation or deep breathing, to help reduce stress and promote relaxation before sleep 2, 3

Medications and Supplements

Certain medications and supplements may also be helpful in improving REM sleep:

• Ramelteon, a melatonin receptor agonist, has been shown to be effective in treating secondary REM sleep behavior disorder 5
• Melatonin supplements have been used to treat REM sleep behavior disorder, particularly in patients who are refractory to clonazepam or experience adverse effects 6
• However, it is essential to consult with a healthcare professional before starting any new medications or supplements, as they may have potential side effects or interactions with other medications

Additional Considerations

Other factors that may impact REM sleep include:

• Coexisting neurologic disorders, such as dementia with Lewy bodies, multiple system atrophy, or Parkinson's disease, which may affect REM sleep 5, 6
• Menopause-related insomnia, which may require specialized treatment approaches, such as CBT-i or sleep restriction therapy 4
• Individual variability in response to different treatments, highlighting the importance of working with a healthcare professional to develop a personalized treatment plan 2, 3, 4