Scottsdale Health March 2020

list
/ by Stacy Liman
5 Ways to
Get the Most
Out of Your
REM Cycle
While sleep is considered a basic
human function, getting quality rest
on a regular basis proves to be more
of a challenge. It’s no surprise that
people feel better when they’ve gotten
deep sleep – it’s science. When people
consistently complete the full sleep cycle,
the body is able to recover and the mind
is able to refocus.
Sleep has five stages and is
categorized as either REM (rapid eye
movement) or non-REM. REM, the fifth
and final stage, is when deep sleep
occurs. The trick to a good night’s rest
is reaching that point to allow the body
(and brain) to recharge. Here are five
ways to reach REM and get the most out
of it when you’re there.
1. Back to
Sleep Basics
Bedtimes aren’t
just for children.
Falling asleep
and waking up
around the same
time each day is
one of the most
important factors
to improving sleep
quality, even on
weekends, on
work trips and
during vacations.
Establishing a
steady schedule
will help you doze
off faster and go
through the stages
of sleep more
effectively.
2. Address
Distractions
Remove potential
distractions to
create a peaceful
setting for optimal
sleep. Leave computers,
tablets, cell
phones and TVs in
other areas of the
home. Make your
bedroom a space
for sleeping only,
so do not bring
in work, food or
other items that
can cause you
to become more
alert.
3. Control the
Environment
Create a space
that is dark, cool
and clean. Put up
room-darkening or
blackout curtains,
as light plays a
significant role in
circadian rhythms.
Body temperature
takes a slight dip
when heading to
bed, so cooling
the room can help
facilitate deeper
sleep. The other
factor to keep in
mind is cleanliness,
as clutterfree
surfaces, a
fresh set of sheets
and well-kept
pillows and mattresses
all contribute
to one’s ability
to reach REM.
4. No-stress
Slumber
Stress is one of
the biggest sleep
stealers and not
addressing it can
be disruptive. A
cycle you want
to avoid is one of
anxiety about loss
of sleep or the
inability to get restful
sleep. If you
can’t fall asleep,
getting up, moving
to a different
room and doing
a calming activity
such as reading
a book will help
you to not associate
your bedroom
with sleep anxiety.
When the drowsiness
sets in, go
back to bed for
another attempt.
5. Implement
Other Healthy
Habits
Certain practices
during the day can
lead to deeper
sleep at night.
Regular exercise,
stopping caffeine
consumption after
lunch and drinking
enough water
have all been
shown to help
fight sleeplessness
and help you
complete sleep
cycles. Foods
can also harm or
help your sleep,
so be conscious
that spicy, heavy
or fatty meals can
keep you awake,
while kiwis, cherries,
bananas and
almonds can help
you fall asleep fast
and stay asleep.
Stacy Liman is a journalism graduate student and a freelance writer with Amerisleep. Her focus is on mindfulness and content marketing. Stacy enjoys discovering
new mattresses and connecting people with their perfect bed, but she more so enjoys understanding and writing about the science of sleep to help people
get deeper, healthier rest. Learn more at amerisleep.com or find your nearest showroom at amerisleep.com/phoenix.
16 ScottsdaleHealth 03/20