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Learn How To Get Better REM Sleep

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Tips to get better REM sleep

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

  1. Develop a sleep schedule – Go to bed and wake up at the same time every day. This primes your body for sleep and waking.
  2. Don’t drink caffeine or smoke cigarettes later in the day – These are stimulants and can interfere with sleep.
  3. Avoid alcoholic drinks at night – Though they may initially make you sleepy, they actually interfere with sleep, particularly REM sleep.
  4. Put together a relaxing sleep routine before bed – Warm baths, relaxing music like classical music, or quietly reading are all good activities.
  5. Get regular exercise – Try to get about 20 to 30 minutes a day, but do so several hours before bed.
  6. Create an ideal environment for sleep – That means no bright lights, not too hot and not too cold, and don’t watch television or work on the computer in the bedroom.
  7. If you can’t sleep, don’t lie in bed awake – Get up and go into another room and do something quietly, like read or listen to relaxing music, until you’re sleepy.
  8. Replace your pillows – If you’ve had your pillows for more than a year, consider replacing them. This might make you more comfortable for sleep.

Supplements

Supplements that may be helpful with sleep include:

  • melatonin
  • valerian root
  • magnesium
  • chamomile
  • tryptophan
  • glycine
  • L-theanine
  • gingko biloba

Chronic insomnia

Chronic insomnia often has multiple causes and in order to correctly treat it, you must be properly evaluated by a doctor. An assessment will look at things such as depression, anxiety, pain, and medications that may be interfering with sleep.

Doctors may prescribe medication to help, what kind of medication will depend on the following:

  • your symptoms
  • the goals of treatment
  • your medical history and preferences
  • the cost
  • potential adverse effects

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