REM or Rapid Eye Movement is the part of your sleep when dreaming happens, and it is the first part of your sleep sequence that will suffer if you are not sleeping well or going to bed too late.
REM can be compared to a mental systems-reboot for your mind, as this is the stage of sleep when all your mental tasks, deeds, thoughts and emotions are processed. It’s when your brain has a good think about everything and when your thoughts are allowed an airing in the privacy of your slumber.
Chronic sleep disorders and ongoing suppressed REM have been linked to a number of problems, including anxiety, depression and poor concentration. One study in the Netherlands found that participants who got adequate REM sleep were better able to deal with fear and distress, whilst another study found that REM sleep improved the ability to solve puzzles.
How much deep sleep do you need? As with non-REM sleep, everyone’s different but as a general rule of thumb, we spend approximately 75% of our time asleep in non-REM sleep and the remaining 25% in REM sleep. If you consistently wake up feeling tired and groggy, it may be a sign you’re not getting enough REM.
Going to bed and waking up at the same time every day will make the hours that you sleep more productive and will help you establish a sleep routine.
Avoid using tablets or phones in bed, as the blue light will stimulate the brain and keep you awake for longer. If you’re having trouble getting to sleep earlier, try slowly dimming the lights an hour before bedtime to simulate the setting sun. This will trigger the release of the sleep hormone melatonin.
Watch your caffeine intake. Stimulants like caffeine can keep you awake and throw off the natural balance between sleep and wakefulness. If you’re having trouble sleeping, avoid caffeine after noon. If you’re very sensitive to caffeine, you may need to limit yourself to just one cup in the early morning.
A natural sleep remedy can also help. A.Vogel’s Sleep Well Dissolvable Granules contain extracts of Lettuce, Lemon Balm, Magnesium and L-Tryptophan, featuring plant-based ingredients that work to promote a calm, restful sleep. It’s non-addictive and fast-acting, and these ingredients won’t leave you feeling groggy in the morning. Take 30-60 minutes before bedtime, under your tongue. Perfect for if you tend to wake during the night and have trouble getting back to sleep, as a dose of granules is super-easy to take!
There’s also Dormeasan® Sleep with fresh Valerian and Hops, which can help you get to sleep and also stay in the deeper stages of sleep for longer.
For further advice contact Simon and his team at Ceres Health Food Store, 29 Goring Rd, Worthing BN12 4AR or via phone on 01903 242023
