7 Things Ruining Your REM Sleep

About this Video

• Video Title: 7 Things Ruining Your REM Sleep
• Channel: Sleep Doctor
• Speakers: Dr. Michael Bruce
• Duration: 00:08:39

Introduction

This video explains the importance of REM sleep, identifies factors hindering it, and offers lifestyle and environmental adjustments to improve REM sleep quality and quantity. Dr. Michael Bruce, the Sleep Doctor, presents actionable tips for better sleep.

Key Takeaways

• REM Sleep Importance: REM sleep is crucial for physical and mental restoration, memory consolidation, emotional processing, and cognitive function. Insufficient REM sleep leads to grogginess and mental fatigue even after sufficient sleep.
• Identifying Insufficient REM Sleep: Symptoms of insufficient REM sleep include forgetfulness, moodiness, and difficulty remembering dreams. Sleep trackers can aid in monitoring REM sleep.
• Lifestyle Factors Affecting REM Sleep: Excessive caffeine (limit intake and avoid after 2 PM), alcohol (limit to one or two drinks and avoid three hours before bed), and cannabis (THC specifically) negatively impact REM sleep. A high-fructose diet may also affect sleep. Conversely, prebiotic foods (high in fiber) may improve REM sleep. Sufficient morning sunlight exposure helps regulate the body's internal sleep clock.
• Bedroom Environment for REM Sleep: A cool bedroom temperature (65-70°F), blackout curtains or an eye mask, aromatherapy (avoid open flames), and a weighted blanket can all promote better sleep, potentially enhancing REM sleep.
• Most Important Tip: Maintaining a consistent sleep schedule aligned with your chronotype is crucial for maximizing REM sleep, especially the longer, more restorative periods later in the sleep cycle.