REM sleep is an important stage of sleep that is crucial for the recovery of the body and mind. If you don't get enough REM sleep, it can lead to a number of problems, including impaired memory and mood. Here are some tips that can help you improve your REM sleep:
Create a comfortable sleeping environment: Make sure you sleep in a comfortable bed and a quiet and dark environment. A comfortable temperature in the bedroom can also be helpful.
Reduce stress: Stress can cause you to get less deep and REM sleep. Try to reduce stress in your daily life by practicing relaxation techniques such as yoga or meditation before you go to bed.
Avoid caffeine and alcohol: Caffeine and alcohol can disrupt your sleep and affect your REM sleep. Try to avoid these substances a few hours before bedtime.
Improve your sleep hygiene: Create a regular bedtime and bedtime routine that helps you relax and prepare for sleep. Avoid activities that can stimulate your brain, such as watching TV shows or playing video games.
Increase your physical activity: Regular physical activity can help improve the quality of your sleep and increase your REM sleep. Try to get at least 30 minutes of exercise per day.
Eat a balanced diet: A balanced diet can help provide your body with the nutrients it needs to repair and regenerate during sleep. Avoid late or heavy meals that can stress your body during sleep.
Try a REM sleep mask: A REM sleep mask can help prepare your body for and prolong REM sleep. These masks can help you sleep deeper and longer by supporting the body's natural sleep pattern.
If you continue to have difficulty getting enough REM sleep despite these measures, you should see a doctor. A sleep specialist can help you identify the cause of your lack of sleep and recommend appropriate treatment options.
The book "Sleep: Sleep Like the Pros" by the sleep coach of top international athletes offers a wealth of information and tips for better sleep. Here are some of the book's key points:
- Regularity is key: A regular bedtime and wake-up time are crucial for a good night's sleep.
- Create a quiet sleep environment: A quiet, dark and cool sleep environment can help improve sleep.
- Avoid electronic devices before bedtime: Blue light from electronic devices such as cell phones and tablets can disrupt sleep. It is advisable to turn off these devices at least one hour before going to bed.
- Diet affects sleep: eating a balanced diet and avoiding heavy meals and alcohol before bed can help achieve better sleep.
- Stress reduction is important: Techniques such as meditation, breathing exercises and yoga can help reduce stress and improve sleep.
- Regular physical activity promotes sleep: Regular physical activity can help improve sleep, especially if done in the morning or early afternoon.
- Sleep quality is as important as sleep quantity: High sleep quality is as important as sleep duration. It is important to watch out for signs of sleep disorders such as snoring or insomnia and seek professional help if necessary.
Overall, "Sleep: Sleep Like the Pros" a comprehensive and practical guide to better sleep. The authors emphasize the importance of regularity, rest, and stress reduction for good sleep and provide practical tips on how to achieve these goals. The book is especially recommended for people who have sleep problems or want to improve their sleep quality.