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3. Stick to a Consistent Sleep Schedule. Having a consistent bedtime routine — going to bed and waking up at the same time each day — might significantly improve your overall well-being.
So, REM sleep should account for about 25 percent of your total sleep time. If you’re wondering how to increase REM sleep naturally, you’re in the right place.
The Basics: How Good Sleep Hygiene Supports Wellness. Not only does being well-rested make you feel more prepared to take on the day, but it also offers countless other benefits, including:
A well-rested and healthy individual will generally spend less time in the REM stage of sleep. Studies have shown an inverse relationship between time spent in the REM stage of sleep and subsequent wakefulness during waking hours. [24] Short-term insomnia can be induced by stress or when the body experiences changes in environment and regimen. [25]
Sleep hygiene studies use different sets of sleep hygiene recommendations, [15] and the evidence that improving sleep hygiene improves sleep quality is weak and inconclusive as of 2014. [2] Most research on sleep hygiene principles has been conducted in clinical settings, and there is a need for more research on non-clinical populations. [2]
Dietary and nutritional choices may affect sleep duration and quality. One 2016 review indicated that a high-carbohydrate diet promoted a shorter onset to sleep and a longer duration of sleep than a high-fat diet. [136] A 2012 investigation indicated that mixed micronutrients and macronutrients are needed to promote quality sleep. [137]
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