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A good night's sleep is important to your body and mind. Without it, it is difficult to concentrate, our immune system becomes weakened. It affects your well-being and significantly reduces the quality of everyday functioning. In the REM phase, muscles relax, and this is where we most often dream. How To Get More REM Sleep? Here are 8 effective ways!

8 tips for a better night's sleep

There are several things you can do to get better REM sleep. You may have to try one or more to see what works for you.

  1. Create a sleep schedule: try to go to bed and get up at the same time every day. Thanks to this, your body will get used to certain times and it will be easier for it to fall asleep and wake up naturally.
  2. Limit your caffeine intake and smoke cigarettes in the late afternoon and evening. These are stimulants that can disrupt your sleep.
  3. Avoid alcoholic beverages. They may cause drowsiness at first, but actually interfere with sleep, especially the REM phase.
  4. Establish your evening routine. Warm baths, relaxing music or quiet reading are activities that will allow you to relax.
  5. Practice regular physical activity, just 20 to 30 minutes a day, but remember to do it a few hours before going to bed.
  6. Create ideal conditions for sleep. Make sure that you are not disturbed by too bright light or noise, so that the room is not too hot or too cold. Don't watch TV or work on the computer in the bedroom.
  7. If you can't sleep, don't stay in bed for hours. Get up, move to another room, and do something quietly, such as reading or listening to some relaxing music, until you feel sleepy.
  8. If your pillows are more than one year old, consider replacing them. This will make you sleep more comfortably.

Incorporating the above tips into your daily routine should help you improve your sleep hygiene. However, if you don't feel any improvement, talk to your doctor about it. First of all, it is worth finding the cause of sleep problems.

Lack of sleep and mental he alth

Without deep sleep and REM sleep, you can become frustrated, unable to focus, which can negatively affect your productivity and quality of life. Chronic sleep deprivationcan be very unpleasant.

Lack of sleep and mental disorders

Certain mental he alth conditions are known to affect sleep and REM sleep. These include, among others :

  • schizophrenia
  • bipolar disorder
  • depressive disorder

They are related to disturbances in REM sleep. Treating your underlying mental state along with cognitive behavioral therapy helps to normalize sleep.

Lack of sleep and supplements

Supplements that may be helpful in making it easier to fall asleep include:

  • melatonina
  • valerian
  • magnesium
  • chamomile
  • tryptophan
  • glycine
  • L-Theanine
  • ginkgo biloba

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Category:

Psychology