Evolve > Sleep >10 Steps To Improve REM Sleep
REM sleep is the phase of your sleep cycle where your brain and body is active and you experience vivid dreams. It’s the phase right before you wake and is the complete opposite of deep sleep. REM sleep helps improve memory and facilitate learning. By getting enough REM sleep every night, you wake up feeling refreshed and develop your brain!
This is a simple checklist for things to keep in mind in order to facilitate proper REM sleep.
| Checklist | |
| Follow a sleep schedule every night, including weekends. | ✅ |
| Try sleeping for 7-9 hours every night. In case you’ve been sleeping less than that for a while, make a conscious effort to change it. | ✅ |
| Get enough exercise every day as this allows your body to switch off at night. | ✅ |
| Avoid large amounts of caffeine consumption, especially post sunset. | ✅ |
| Keep alcohol consumption to a minimum at night. | ✅ |
| Avoid looking at screens and put your phone aside at least 1 hour before you sleep. | ✅ |
| Destress after a long day of work and stay relaxed in the evening. | ✅ |
| Try guided meditation for sleep at night. | ✅ |
| Eat nutritious food that will help you sleep faster. Such foods are rich in magnesium, and Vitamin B6. You can also add melatonin foods such as nuts, avocados, sweet potatoes and chicken. | ✅ |
| Don’t eat food or snacks within 2 hours of your bedtime! | ✅ |
If you can follow these simple checklist items everyday and integrate them into your routine, you will improve the quality of your REM and overall sleep, and enjoy its benefits!
Check out our checklist on deep sleep and other topics as well!
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