REM Vs Deep Sleep

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Humans sleep in cycles, each cycle having REM and non-REM sleep stages. Non-REM sleep is then further categorized into light sleep (the moments right after falling asleep) and deep sleep: a sleep phase in which your body produces growth hormones associated with cellular repair and rebuilding. [1] It typically occurs in the first half of the night and lasts relatively long. Deep sleep is also associated with your breathing and heartbeat slowing down. This cycle is essential for you to sleep well, as it allows your body to wake up feeling refreshed and energized. REM sleep, on the other hand, is the one we hear about the most. It starts about 90 minutes after falling asleep and recurs every 90 minutes. At this stage, you’re most likely to dream, as your brainwaves (along with heart rate and blood pressure) are close to those of someone awake. For this reason, during the REM phase, your body produces certain chemicals to temporarily paralyze your arms and legs, preventing you from physically acting out your dreams. [2] In most healthy adults, 13 to 23 percent of sleep is occupied by deep sleep [3] - and here is how to increase deep sleep for better overall health.

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1. How to Improve Sleep? Create a Consistent Sleeping Schedule (and Stick to It)

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The minimum amount of sleep recommended for adults is about seven hours. By sticking to the same sleep schedule and wake-up time you train your body to sleep better - being consistent reinforces your body’s sleep-wake cycle. [4] Some studies highlight the importance of a regular schedule for better sleep - irregular sleeping habits can alter your circadian rhythm [5] and the amounts of melatonin, a hormone responsible for your sleep cycle.

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2. Say No to Long Naps

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Many people can’t resist an opportunity to get a little bit extra sleep during the day, and in some southern countries, it’s a regular cultural practice. While the scientists agree that short, power naps of 30 minutes or less are actually beneficial for your daytime brain function, research shows that longer naps can easily disrupt your sleep quality and even have harmful effects on your overall health. [6] And if you can’t get yourself through the day without a much-needed nap, you can still enjoy the downtime as long as it is regular, thus fitting itself into your sleep schedule. [7]

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3. Make Yourself Comfortable

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You know how in some hotels you sleep better than at home, while others are a complete disaster: it all comes down to the bed quality. [8] It’s really important to feel comfortable in your bed to avoid the unnecessary tossing and turning, so if you’re wondering how to improve sleep, investing in a good mattress and bedding might be a good idea. An orthopedic mattress can provide some sleep help, as well as reduce back, neck, and muscle pains, [9] while new bedding enhances your sleep. [10]

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4. Declutter Your Space

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Even if you have perfect bedding and a comfortable mattress, but your room is a mess, you’re at risk of developing sleep disorders. Research suggests [11] that seeing clutter around may influence whether or not you’re getting quality sleep. So clean that room and enjoy a good night's sleep!

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5. Reduce Blue Light Exposure in the Evening

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One of the most famous tips for better sleep is reducing your nighttime light exposure. Any bright light might trick your brain into thinking it’s still daytime, disrupting your circadian rhythm and getting in the way of melatonin production. [12] Blue light, however, is the worst: this is the light emitted by our electronic devices, such as computers and smartphones.

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6. Increase Bright Light Exposure during the Day

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While nighttime exposure is harmful to your sleeping habits, natural sunlight during the day helps to maintain a healthy circadian rhythm. Not only does it give you more energy throughout the day, but also acts as a sleep help by night. [13] Timed exposure to bright light is associated with improved sleep quality and duration, as well as helps to fall asleep faster by 83% even in people with insomnia. [14] 

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7. Avoid Caffeinated Drinks Later in the Day

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Caffeine has its benefits, but drink too much of it (or even one cup late in the day) and you may experience trouble falling asleep, which will inevitably influence your sleep patterns. Some research [15] suggests that consuming coffee up to 6 hours before bedtime significantly worsens sleep quality in healthy adults, as it stimulates the nervous system and prevents the body from relaxing. In general, it’s not advisable to drink coffee after 4 p.m. since it remains in your blood for 6-8 hours. [16] 

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8. Limit Your Alcohol Consumption

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Speaking of the drink to avoid if you want to sleep better, alcohol is another one to consider. While it seemingly helps to relax, it can negatively affect your sleep and hormone production that occurs naturally while you’re sleeping. [17] In addition, scientists agree that alcohol might cause or increase conditions such as snoring and sleep apnea. [18]

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9. Consider Taking Melatonin as a Aupplement 

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Melatonin is a hormone that tells our bodies when it’s time to sleep, but it is also known as the best sleep aid for adults. One study suggests that adults fall asleep faster and show a 15% improvement in sleep quality after taking melatonin. [19] Moreover, melatonin is also useful when you’re traveling to a different time zone to adjust faster and beat the jet lag easier, as it helps your circadian rhythm to return to its normal function. [20]

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10. Sleep Support: Try Different Natural Supplements

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If you want to know how to sleep better at night naturally, you can also try some other supplements. Magnesium [21] is known for its benefits when it comes to relaxation and nervous system function; some studies suggest that valerian root helps improve sleep quality and fall asleep faster, [22] and lavender is a powerful herb known for its calming properties. [23] Magnesium and valerian root are usually taken as supplements, while lavender works equally well as an ambient odor - try diffusing lavender oil for a pleasant smell in your bedroom and as a little sleep help.

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11. Limit the Noise

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Your bedroom environment is extremely important to help you sleep better. External noise, such as traffic, causes sleep disruption, trouble falling asleep, and long-term health consequences [24]. One study demonstrates that 50% of participants showed an improved quality of sleep after reducing the noise in their bedrooms. [25] Noise-canceling earplugs could be a good option if lowering the noise levels in the environment is impossible.

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12. Adjust the Room’s Temperature 

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Research suggests that room temperature affects sleep quality even more than external noise. [26] It clearly depends on personal preferences, but the recommended temperature is about 20°C.

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13. Avoid Late-Night Dinner (and Snacks!)

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Have you ever eaten late at night just to find yourself incapable to fall asleep afterward? Well, there’s a scientifically-backed explanation. Eating late negatively impacts your sleep quality and interferes with HGH and melatonin release. [27] What you eat additionally impacts the quality of sleep: one study demonstrated that a low-carb diet tends to improve sleep quality, especially in the long term. [28]

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14. Try Proper Relaxation Techniques 

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Establishing your night-time routine might be helpful to get your body into relaxation mode. Listening to calm music, meditating, taking a hot bath, or reading an actual paper book are all valid options if you want to set the right tone. In addition, all of these techniques are proved to help with insomnia. [29]

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15. Take a Hot Bath

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Speaking of relaxation, who doesn’t like the calming effect of a hot bath? Research indicates [30] that taking a hot bath 90 minutes before sleep helps you fall asleep faster and get more deep sleep - so the next time you have a free evening, switch that TV for bubbles and enjoy the benefits later!

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16. Make Sure You Don’t Have a Sleep Disorder

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Severe sleep problems might indicate a sleep disorder, usually caused by an underlying health condition. It is estimated that 24% of men and 9% of women suffer from sleep apnea, [31] while shift workers risk developing a circadian rhythm disorder. [32] Consult your MD if you suspect your sleep problems might be an indication of another health issue.

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17. Do not Underestimate the Power of Exercising…

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…just don’t do it right before bed. Moving your body is good for your overall health, and some research demonstrates that working out regularly may reduce the time you need to fall asleep by half. [33]

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18. Last Tip for Better Sleep: Cut Down on Liquids before Bed

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We all know how important hydration is, but if you want to have a good sleep at night, you may want to reduce the amount of water you drink just before bed. There is a medical condition called nocturia, [34] which is accountable for increased urination during the night. While it affects your sleep quality and energy levels throughout the day, drinking too much before bed can lead to similar symptoms.

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Takeaway

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Good night's sleep is crucial to your health and there are plenty of tips on how to improve sleep quality. Ensuring a consistent and healthy routine when it comes to your sleeping habits has the potential to improve your overall quality of life, so it’s wise to stick to it and pay attention to any symptoms of sleep disorder. No less important is the reparation of our genes that occurs during sleep to compensate for the DNA damage during wakeful periods. One research [35] has closely monitored some ‘clock genes’ such as CLOCK and CRY1, responsible for our circadian rhythm. It suggests that even one night of disturbed sleep can change the epigenetics of our circadian clock genes, therefore increasing the methylation of CLOCK and CRY1. Methylation happens when methyl groups attach themselves to DNA and prevent some genetic information to be translated into proteins. If you’re wondering how your sleep habits affect your health, you can get your DNA sequenced at Macromo to get insights into your sleep-wake cycle and take back control over your health and wellbeing.

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