Many of us are “light” sleepers—a snoring partner, a whirring fan, not to mention a few middle-of-the-night bathroom breaks, can leave us with one eye open all night and feeling exhausted and cranky the next day.
Deep, REM sleep is essential for our physical and mental health and overall wellness.
When we achieve quality sleep, we often feel more energized, motivated, and less anxious and depressed. During REM sleep, your body restores itself and enters a dream state, preparing you to tackle the next day rested and topped up.
Sometimes, no matter what you do, however, you may not be able to fall asleep when you want to or stay asleep as long as necessary. If you experience this, an REM sleep supplement could help you drift off sooner and stay asleep longer.
Quality sleep is essential
Did you know we spend approximately one-third of our lives sleeping?
Well, sleeping for that long may be what some people are doing, but for many of us, daily stress, obligations, pressure at work and home––along with many other issues––can prevent deep, quality, REM sleep.
What is REM sleep?
Deep sleep occurs when we enter the Rapid Eye Movement (REM) phase of our sleep cycle. During this time, we may experience intense or vivid dreams, extreme relaxation, and slower breathing.
In general, we experience two different types of sleep: non-REM and REM. Let’s take a closer look at each type, and how an average or typical sleep cycle might progress:
Non-REM
Stage 1: This occurs at the beginning of your sleep cycle, and often lasts for several minutes. Your breathing slows, and your entire body may unwind and begin to settle in for the night.
Stage 2: Here, your body, especially your muscles, begin to relax even more. Your brainwaves will slow, and typically, your body temperature will lower.
Stage 3: This stage is on the cusp of REM sleep. Here, you’ll become even more relaxed for a longer period—typically in the first half of the night.
REM
Also known as “Stage R,” REM sleep often occurs within 90 minutes after falling asleep. Many of us will experience vivid dreams during this phase.
At this point, your muscles may be totally relaxed or even paralyzed, keeping you from ascending the throne as queen or drawing your sword to save humanity––or anything else you may be dreaming about.
Why does quality REM sleep matter?
When we enter REM sleep, our brains are more active than at any other stage in our sleep cycle.
As a result, our eyes may shift from side to side or flutter, as the minutes tick by. Deep sleep is essential for learning new concepts, keeping our memory intact, and improving clarity of thought. It also plays an essential role in strengthening our immunity, the function of our nervous system, and promoting our overall well-being.
Prioritize sleep hygiene
Sleep hygiene consists of maintaining a comfortable sleep environment, a consistent sleep schedule, and, in general, a healthy lifestyle.
Similar to focusing on our diet and exercise regimen, sleep hygiene is critical for attaining optimum energy levels, balancing our mood, and improving our overall outlook on life.
Lifestyle and environment
Our bodies are complex, and our overall health and wellness depend on a multitude of factors—starting with proper hydration, a healthy diet, adequate exercise, and a solid sleep routine.
If you’re experiencing restless nights––especially over the course of weeks or months at a time––then it may be helpful to take a self-inventory of your lifestyle habits. For instance, are you eating dinner or snacking too close to bedtime? How many alcoholic beverages are you consuming daily? What’s stressing you out at work and/or at home?
Sometimes, just stepping back and considering the complete picture can help you identify what may be keeping you from getting the quality sleep you deserve.
How can I improve my sleep hygiene?
Here are several things you can do to improve your sleep hygiene daily:
Avoid electronic devices at least one hour before bedtime. Blue screens may keep you wired, and could prevent you from falling asleep naturally.Ensure your sleep environment is as comfortable as possible. Invest in a quality pillow and mattress. Use a fan if you’re prone to overheating at night.
Try to go to bed at the same time every night––this can help your body fall into a natural sleep cycle.
Avoid hitting the snooze button in the morning. Instead, try to wake up at the same time every day, and when your alarm goes off, go ahead and rise and shine.
Avoid overconsuming alcohol. Not only can alcohol dehydrate you, but it can also disturb your sleep cycle by making you visit the loo in the middle of the night.
Limit your caffeine intake, and aim to consume drinks such as coffee and tea in the first half of the day only, so that the caffeine doesn’t keep you wired at bedtime.
The best REM sleep supplements of 2021
Chamomile
What is it?
Officially known as Matricaria chamomilla, chamomile is an annual, blooming plant grown throughout Europe, India, Australia, North Africa, Brazil, and Russia.
Will it help me sleep?
Its antioxidant components, especially apigenin, an antioxidant that may help you fall asleep sooner and keep insomnia at bay. One study indicates that taking chamomile extract could improve your quality of sleep and potentially lessen the number of times you wake up during the night.
Dosage and safety considerations
In addition to steeping a tea bag full of its petals and stems in hot water before bedtime, you can also take chamomile as a part of a dietary, herbal supplement, liquid extract, tincture, or even as an essential oil for a diffuser.
There is no standard, daily recommended dosage for taking chamomile. When taken in capsule form, the average dose clocks in at 400 mg to 1600 mg daily.
In general, chamomile is safe for healthy adults. It’s important to note that taking it close to bedtime is important because it can make you drowsy.
Melatonin
What is it?
The pineal gland in our brain releases the hormone melatonin (aka, “the sleep hormone”) at night, signaling to our body that it’s time to sleep.
Will it help me sleep?
Melatonin supplements can help you fall asleep sooner and stay asleep longer during the night.
If you suffer from insomnia or any other sleep disorder, melatonin may provide relief for those sleepless nights.
It may also help with jetlag, so if you’re exhausted from flying across multiple time zones, you may be able to recalibrate your sleep cycle with a supplement.
Dosage and safety considerations
You can purchase melatonin as a capsule, gummy, powder, or liquid extract. The Sleep Foundation reports there is no standard dosage of melatonin, however, the typical dosage ranges from one to three milligrams.
In general, when taken short-term, melatonin can be safe for most people. If taken during the day, it can cause drowsiness or headaches.
Lion’s Mane
What is it?
Lion’s Mane (Hericium Erinaceus) is a fungus indigenous to Asia, Europe, and North America. These edible mushrooms are white, shaggy (as its name suggests), and fitted with round caps.
Will it help me sleep?
Lion’s Mane is a nootropic (aka, cognitive enhancer) that can help you sleep longer and deeper, improve your cognition, boost your immune system, and balance your mood.
It may also help reduce the symptoms of anxiety and depression, which could be contributing to your nightly sleep disruptions.
Dosage and safety considerations: In addition to eating them raw or steamed, pan-searing, roasting, or otherwise tossing them into a pasta or casserole, you can purchase Lion’s Mane supplements at most health and wellness stores. They come in the form of a capsule, powder, and liquid extract. A typical dose is 250 mg to 750 mg.
In general, Lion’s Mane is safe for most healthy adults. If you have a mushroom allergy, it may be best to avoid this supplement, or at least consult your doctor before trying it.
Ready to feel rested, refreshed, and restored?
Even after investing in a better pillow, a mattress topper, or a silent, oscillating fan, in addition to cutting your caffeine and alcohol intake, you may still be in and out of bed at all hours of the night. Your body requires deep, REM sleep to restore and revive.
Earths Secret’s Ultimate Complex is a comprehensive wellness regimen composed of three of Earths Secret’s vegan-friendly complex supplements: Sleep, Thrive, and Calm.
Packed with all-natural nootropics and herbal supplements, such as chamomile, Affron saffron, Hydrocurc Turmeric, and lavender––sans preservatives or fillers––the Ultimate Complex can address your sleep issues at the molecular level.
You already have plenty of tasks on your to-do list. Counting sheep shouldn’t be one of them.
