HOW TO INCREASE THE AMOUNT OF RAPID EYE MOVEMENT (REM) SLEEP YOU GET • - Rapid eye movement sleep is such a critical aspect of mental and physical health. It consolidates learning of previous day material you want to remember. It removes the emotional load of unpleasant experiences, and the physiological changes that occur thi during rapid eye movement sleep are critical for cardiac, metabolic, and hormone health. - One way to increase the amount of rapid eye movement sleep that you get is to spend more time in bed toward morning because that’s when a greater percentage of your sleep is composed of REM sleep, but many people can’t do that because of their schedule. - The points in this slide can help you increase the amount of REM sleep you get at night. - NOTE: elsewhere I’ve suggested to delay your am caffeine to about 90 minutes post waking; that’s if you tend to crash in the afternoon. The other points in the slide help either way. - In addition, slightly warming your sleep environment (room, bed or both) in the 1 to 2 hours prior to waking up can also increase the amount of REM you get. - As we head into 2025, making it a point to get a bit more of this type of sleep can create outsized positive effects on your mental health and physical health, and indeed your physical and mental capacity as well. There is just so much strong literature pointing to the benefits of increasing REM. - For zero cost tools to improve your sleep, you can go to hubermanlab.com and go to the newsletter, sign up (again, zero cost) and access the “optimize sleep”, and other newsletters. - You can also simply put REM or SLEEP into the search function and it will take you to the specific timestamps of different episodes that cover that topic. - Meanwhile, please put any questions you have in the comments section below this post and as always, thank you for your interest in science! - @stanford.med @stanford @hubermanlab - #neuroscience #science #ciencia #neurociencia #sleep #REM #adrenaline #remsleep #deepsleep #exercise #cold