Maximize rem sleep
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To maximize REM sleep, which is bound to emotional stability and overall health, establishing a consistent sleep schedule is essential. Regular practice of techniques like non-sleep deep rest (NSDR) or yoga nidra during the day can help facilitate better sleep patterns, including REM sleep at night 1. It's also key to limit fluids before bed and avoid a heavy meal just before sleeping 1.
The sleep architecture discussed by Dr. and suggests that the initial 90 minutes of sleep consists mainly of non-REM sleep, leading up to the first REM cycle. Ensuring this initial sleep phase is undisturbed is therefore important for entering subsequent REM stages. They also note the movement of memories in the brain during different sleep cycles, indicating the complex cognitive functions tied to REM sleep 2.
On a more experimental note, explained how manipulating the first and second halves of the night's sleep impacts REM sleep. Depriving the first half of the night mainly reduces non-REM sleep, while depriving the second half can significantly limit REM sleep. This highlights the importance of an uninterrupted second half of the night for REM sleep maximization 3.
Further discussing REM sleep's importance, research cited by found that REM sleep is a strong predictor of longevity. The less REM sleep obtained, the higher the mortality risk 4. Essentially, facilitating a full night's sleep and ensuring that sleep practices promote both non-REM and REM sleep stages can increase the chances of achieving maximal REM sleep.
