Getting a good night’s rest is essential to our overall health and well-being. For many, achieving this means more Rapid Eye Movement (REM) sleep. A vital phase of our sleep cycle for memory consolidation, and emotional regulation. It is also known for fostering creativity, improving memory, and supporting learning capabilities. However, due to numerous reasons such as stress, lifestyle, or underlying health issues. Many individuals struggle to get enough REM sleep.

In this article, I will help you explore how to get more REM sleep with food, for better productivity and mental wellness. You will learn how to optimize your diet for better REM sleep. By avoiding or limiting foods that disrupt it, and consuming foods that promote it. Prepare to bid farewell to fitful nights and welcome healthful, restorative slumbers.

REM Sleep is Essential for Health, Memory, and Mood

REM sleep is a fascinating stage of sleep that involves rapid eye movements, vivid dreams, and increased brain activity. During this stage our brain is almost as active as when we are awake. While our bodies become temporarily paralyzed to avoid us acting out our dreams, and despite this intense mental activity, our muscles become temporarily relaxed, aiding in the physical restoration.

As integral as it may appear, studies show that REM sleep comprises only 20% to 25% of total sleep time in healthy adults. While this may seem like a small part of our sleep cycle, its importance cannot be overstated. Throughout the night, we cycle between REM and non-REM sleep, around every 90 minutes for 4 to 6 times per night. With more extended REM periods occurring towards morning. This cycling is crucial for the cerebral processes that enhance mental health and cognitive function. If REM sleep is disrupted or reduced, we might wake up feeling unrefreshed, struggle to concentrate, and experience memory lapses and poor mood. REM sleep deprivation can impair cognitive performance and mood. While chronic deprivation may predispose individuals to long-term mental health issues, including anxiety and depression.

However, REM sleep doesn’t operate in isolation. It can be heavily influenced and often interrupted by a myriad of factors. Low REM sleep causes include daily practices like our diet, medications, stress levels, and even sleep disorders. Learning about these influencing factors and managing them effectively can significantly enhance the quality and quantity of REM sleep.

Food Can Affect REM Sleep Quality and Quantity

One of the key influencing factors of REM sleep is our diet. Believe it or not, the food we eat can influence how to get more of it. Some kinds of food have the potential to improve the quality and depth of our REM sleep stages. Generally speaking, nutrient-rich foods can act as natural sleep aids. Conversely, other kinds of food can interfere with it. Overconsumption of such foods can throw our internal ‘body clock’ out of sync. Leading to a lack of quality sleep and feelings of waking up non-rested. Therefore, by being mindful of our diet, and making simple yet significant changes, we can improve our REM sleep quality, which is crucial for our overall health.

Eating Too Much or Too Little Before Bed Can Disrupt REM Sleep

Eating too much or too little can affect your digestion, blood sugar, and hormones. It can also impact your sleep cycle and REM sleep. Scientists have ascertained that both excessive and minimal consumption of food before sleep can disrupt REM sleep. Let us understand how.

Many people have the habit of consuming heavy meals or indulging in some late-night snacking before bed. Overeating impacts our body significantly; it puts extra pressure on our digestive system to break down large quantities of food. This unusually high metabolic activity within the body can heighten body temperature and stimulate brain activity. These are factors responsible for disturbing sleep patterns and reducing the quality and quantity of REM sleep.

On the other side of the spectrum, being too restrictive with food intake, or ‘under-eating’ can also disrupt REM sleep. Under-eating impacts blood glucose levels adversely. Blood sugar, or glucose, is the primary energy source of the brain. Low blood glucose levels can lead to hypoglycemia, symptoms of which include sleep disruptions.

Overeating can lead to elevated insulin levels and decreased leptin (the satiety hormone) levels. Predisposing the body towards inflammation and sleep disruption. On the other hand, eating too little can lead to an increase in ghrelin (the hunger hormone). Which can cause physical discomfort and sleep disruptions.

Implementing a regular meal schedule can drastically improve your sleep cycle. Eating at specific times every day helps regulate your body’s internal clock, aiding in better digestion and optimal nutrient absorption. Moreover, it indicates to your body when it should be awake, attentive, or preparing for sleep. The timing of your meal directly impacts the secretion of the sleep hormone, melatonin. Feeding off-course can lead to suppressed melatonin secretion, thereby delaying sleep onset. Therefore, to get better REM sleep, try to eat your main meals at least three hours before you plan on hitting the hay. This aids in better digestion and prevents heartburn, which can keep you awake at night.

Water plays a pivotal role in maintaining health, including promoting better sleep. However, drinking large quantities right before sleep can have disruptive effects. You might find yourself having to wake up multiple times during the night to empty your bladder, thereby interrupting your REM sleep. That being said, staying hydrated throughout the day is key to preventing dehydration-induced sleep impairment. Try to consume most of your daily water intake throughout the day, allowing your body a few hours before bed to complete the urinary output.

In conclusion, proper dietary habits are critical for achieving more REM sleep. By maintaining a regular meal schedule, avoiding late-night snacking, and hydrating efficiently, you can not only optimize your sleep hygiene but also improve your overall health.

Caffeine, Alcohol, and Sugar Can Interfere with REM Sleep

Certain substances such as caffeine, alcohol, and sugar may interfere with achieving a healthy amount of REM sleep. Caffeine, popularly consumed in drinks like coffee and energy drinks, acts as a stimulant to the nervous system. It blocks sleep-inducing chemicals in the brain and increases the production of adrenaline, keeping you awake and alert. Although this may seem beneficial when you need an energy boost, consuming caffeine within 6 hours of your bedtime can significantly hinder your ability to fall asleep or reach REM sleep, essentially disrupting your sleep cycle.

Alcohol, contrary to the common belief that it aids sleep, is detrimental to REM sleep. Initially, drinking alcohol may cause you to fall asleep faster due to its sedative effects. However, as the impact wears off, it can lead to fragmented sleep, and nighttime awakenings, and reduce or delay REM sleep. Besides, alcohol dehydrates your body, which can also adversely affect your sleep.

Similarly, consuming sugar, especially close to your bedtime, can hinder REM sleep. Sugar causes your blood glucose level to spike and then crash. This volatile blood sugar level can wake you up during the night or prevent you from falling asleep in the first place. It is especially true if you have a proclivity for midnight snacks and sugary bedtime treats.

While moderate consumption of these substances may not severely impact your sleep cycle. Excessive use or dependency can drastically reduce the quality of sleep, including REM sleep. Therefore, watching your caffeine, alcohol, and sugar intake. Particularly in the hours leading up to bedtime, can be a profound step towards achieving better REM sleep and, thus, overall enhanced health and well-being.

If you’re someone who enjoys a warm cup of something before bed, you might consider making a switch to decaf or opting for herbal teas which naturally lack caffeine. Chamomile and lavender teas are known for their calming effects, enhancing your ability to drift off to sleep.

Drinking alcohol earlier in the evening as opposed to close to bedtime can therefore help your body metabolize the alcohol before you sleep. This minimizes the chance of sleep disruption from alcohol effects. However, moderation is essential; even earlier consumption can fragment sleep if it’s in excess.

While satisfying a sweet tooth can be tempting, you might want to opt for natural or low-sugar snacks closer to bed. Foods like Greek yogurt, nuts, or a piece of fruit could round off your evening meal without spiking your blood sugar levels.

Saturated Fat and Sodium Can Negatively Affect REM Sleep

Saturated fat and sodium can increase inflammation, blood pressure, or cholesterol levels, which can put stress on your heart and other organs, and can impair your REM sleep. Particularly, saturated fat is found in animal products like meat and dairy but is also present in certain oils. High intake of saturated fats can contribute to higher levels of inflammation in the body. Inflammation is a natural response of the immune system to injuries or infections. However, chronic inflammation can lead to numerous health issues, including cardiovascular disease and sleep disorders.

Research has shown a link between high-fat diets and disrupted sleep patterns. Saturated fat can disrupt the balance of your sleep stages, significantly reducing the amount of REM sleep.

Excessive intake of sodium, which is abundant in processed and fast foods, can also negatively impact sleep. Like saturated fats, high sodium intake is associated with increased blood pressure. Hypertension can create a significant strain on the heart and blood vessels, disrupting normal bodily functions, including sleep. Moreover, consuming excess sodium can lead to fluid retention, causing frequent urination during the night. This can interrupt your sleep, preventing you from reaching deeper stages of sleep, including REM sleep.

To improve REM sleep, it’s crucial to limit the intake of saturated fats and sodium. Replace these unhealthy fats with monounsaturated or polyunsaturated fats found in foods like avocados, nuts, and fish. Similarly, cut down on processed foods rich in sodium.

To achieve a balanced diet that supports healthy REM sleep patterns, opt for lean cuts of meat or skinless poultry to limit saturated fat intake. Fish and plant-based proteins (like lentils, chickpeas, or tofu) are also excellent alternatives. Fresh or frozen fruits and vegetables are low in sodium and high in essential nutrients that can support overall health and sleep patterns. Enhance flavor using herbs, spices, or lemon juice. These natural flavor enhancers are low in sodium and can add a fun twist to your meals. Avoid fast foods in the evenings as they often contain high levels of sodium and saturated fat.

Foods That Can Promote REM Sleep

Certain foods can provide nutrients essential to sleep, such as melatonin, tryptophan, magnesium, and vitamin B6. They can help you get more REM sleep by regulating your circadian rhythm, relaxing your muscles, and boosting your serotonin levels.

Melatonin-rich foods can assist in regulating your circadian rhythm; this is your body’s internal clock that dictates when it’s time to sleep or wake. Some common foods with high melatonin levels include cherries, walnuts, and certain kinds of fish like salmon and tuna. When you consume melatonin through food, it can essentially act as a natural sleep inducer. Helping you fall asleep quicker and promoting a longer REM sleep cycle.

Tryptophan is an essential amino acid that synthesizes proteins and certain brain-signaling chemicals, one of which is serotonin. Serotonin is crucial for regulating your sleep-wake cycle. High-tryptophan foods like turkey, eggs, cheese, and nuts help your body increase serotonin levels, thereby promoting better sleep and potentially leading to more REM sleep.

Magnesium, on the other hand, is a mineral that aids in relaxing muscles and helping ease anxiety, both necessary for promoting sound sleep. Foods containing magnesium, such as green leafy vegetables, whole grains, and seeds, may boost your body’s magnesium levels and promote better sleep quality.

Vitamin B6 is involved in producing serotonin, too. This means that by consuming foods rich in vitamin B6 – such as bananas, avocados, and chicken – you can boost your serotonin levels and, consequently, your sleep quality, possibly leading to longer REM sleep stages.

Examples of meals that can help you get more REM sleep and incorporate some of the above nutrients:

• Salmon, Quinoa, and Broccoli: This nutrient-rich meal combines omega-3 fatty acids in salmon, which helps regulate serotonin, magnesium, and fiber in quinoa, and vitamin B6 in broccoli — all aimed at promoting better sleep, including REM sleep.
• Chickpea Salad: Chickpeas or garbanzo beans are brimming with vitamin B-6, which is crucial for the body to produce melatonin. Add some fresh vegetables, herbs, and a drizzle of olive oil to make a healthy, sleep-encouraging meal.
• Turkey Lettuce Wraps: Turkey is rich in protein and tryptophan. Wrapping it in a crunchy lettuce leaf for a satisfying low-carb meal that won’t disrupt your sleep.
• Almonds and Yogurt Parfait: Almonds are not only a fantastic source of healthy fats but they’re also packed with magnesium, renowned for its ability to improve sleep quality, particularly for those who suffer from insomnia. Yogurt provides a much-needed dose of calcium believed to help the brain use tryptophan to manufacture sleep-inducing melatonin.
• Banana and Spinach Smoothie: For an easy sleep-promoting snack, consider a banana and spinach smoothie. Bananas are rich in magnesium, potassium, and tryptophan which are ideal for promoting relaxation. The addition of spinach gives your body a hit of calcium as well.
• Cherry Juice: Cherries, specifically tart cherries, are one of the few natural sources of melatonin. A glass of tart cherry juice before bed may help you get a good night’s sleep.

Every person is unique and may react differently to these foods. Therefore, finding the right balance for your individual needs and incorporating healthy lifestyle habits will also play a crucial role in achieving more REM sleep.

Conclusion

In an attention economy where “productivity” often means spending less time asleep, understanding that quality sleep, particularly REM sleep, is vital to our short-term memories and emotional processing can make a significant impact. Getting enough sleep, especially by achieving the right balance of REM sleep, is a productive, health-boosting, and mood-enhancing activity in itself. Simply trying to sleep more might not be enough. The quality of your sleep – and accessing this crucial REM phase – could make a real difference to your waking hours.

To optimize REM sleep, it is worth focusing on a balanced diet eaten in moderate amounts and ideally at least three hours before bedtime. Foods rich in tryptophan, magnesium, calcium, and B6 can be beneficial as they assist in the production of melatonin, the sleep-inducing hormone. Paying attention to what you eat, how much you eat, and when you eat can significantly impact REM sleep quality. Proper sleep hygiene, combined with a balanced diet, can contribute to improved REM sleep, leading to better physical health, mental acuity, and overall well-being.

I hope the article helped shed more light on the crucial role of REM sleep in our health and helped you learn how to get more REM sleep with food. Share your thoughts in the comments and let me know if you liked this article.