1

votes

Best hack to improve REM sleep

Answered on August 19, 2014
Created January 15, 2012 at 2:29 PM

If you ever experimented with Zeo and other sleep-monitoring devices, please share what worked best for increasing time in REM sleep.

Typical advice is avoiding caffeine. Tim Ferriss also suggests Huperzine-A. But I am very interested in other non-conventional yet effective methods.

PS Eating paleo is given. PPS No lights, no sounds, no interriptions, 8-10hrs minimum are given.

Thank you!

211d4075d68b24cd0aa7ebfa94262bb9

on August 02, 2013
at 03:28 PM

If you really want to experience prolonged REM sleep, the best way to accomplish this would be to accrue an REM sleep deficit through prolonged sleep deprivation (http://en.wikipedia.org/wiki/REM_rebound).

211d4075d68b24cd0aa7ebfa94262bb9

on August 02, 2013
at 03:23 PM

Why do you want more time in REM sleep? REM sleep isn't "deep" sleep.

Medium avatar

(389)

on August 01, 2013
at 06:05 PM

+1 to Dual n back. Daily training with this def. helps my mind to relax at night.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on January 15, 2012
at 07:32 PM

No. But I wake up remembering 5-6 dreams most nights (I used to do a lot of lucid dreaming practice.) and I feel well-rested in the morning.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 15, 2012
at 05:46 PM

How many hours of sleep do you get each day?

Fbbbdf1d0a7d6d5067a106af062c7ce6

(745)

on January 15, 2012
at 04:44 PM

I've found GABA excellent for folks with " a racing mind"...as in, your thoughts and stress prevent sleep. Nora Gedgaudas, author of "Primal Body/Primal Mind" has a great section in the second half of book dealing with this. While studies have shown that supplemental GABA isn't supposed to cross the blood brain barrier, it seems to work extremely well for sleep disorders. There's lots of different dosing regimes---if you choose this route, start small, and use the lowest dose with the highest efficacy. I personally use 750-1500mg.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on January 15, 2012
at 04:32 PM

Thank you very much! I am already using magnesium & potassium. And I do have substantial amount of zinc & B6 in my multi. Do you think that GABA significantly changes things? In other words, have you tried the same combination without GABA? Were results different? Thanks again!

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on January 15, 2012
at 04:16 PM

Have you tried to actually quantify the actual amount of REM sleep? Thanks!

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on January 15, 2012
at 04:16 PM

Is it just a feeling or have you actually quantified the actual amount of REM sleep? Thanks!

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7 Answers

2
D396b126240f584bc358e6e4fd84e9e3

on August 01, 2013
at 04:58 PM

The most effective things I've found for improving REM (verified by Zeo).

  • Wearing blue blocking glasses after 8 pm.
  • Dual n back training for 20-30 minutes (http://brainworkshop.sourceforge.net)
  • Huperzine A
  • Piracetam

Medium avatar

(389)

on August 01, 2013
at 06:05 PM

+1 to Dual n back. Daily training with this def. helps my mind to relax at night.

1
Fbbbdf1d0a7d6d5067a106af062c7ce6

(745)

on January 15, 2012
at 04:26 PM

The best "hack", outside of typical lifestyle factors (bed before midnight, low light, cold room, no ETOH/caffiene) that I have found is ZMA stacked with GABA. Keep in mind this is anecdotal, but comes from 17+ years as a shiftworker in search of quality sleep, and treating a plethora of clients in the same manner.

As far as REM sleep is concerned, I have read that zinc can play a role in this, but it's more likely a deficiency causes less REM sleep, and supra-physiological levels of supplementation would only normalize it, not enhance it.

So, potentialy:

Zn: May increase REM sleep. B6: Involved in the conversion of 5-HTP to 5HT (serotonin) Mg: a skeletal muscle relaxant.

GABA: Inhibitory neurotransmitter.

Fbbbdf1d0a7d6d5067a106af062c7ce6

(745)

on January 15, 2012
at 04:44 PM

I've found GABA excellent for folks with " a racing mind"...as in, your thoughts and stress prevent sleep. Nora Gedgaudas, author of "Primal Body/Primal Mind" has a great section in the second half of book dealing with this. While studies have shown that supplemental GABA isn't supposed to cross the blood brain barrier, it seems to work extremely well for sleep disorders. There's lots of different dosing regimes---if you choose this route, start small, and use the lowest dose with the highest efficacy. I personally use 750-1500mg.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on January 15, 2012
at 04:32 PM

Thank you very much! I am already using magnesium & potassium. And I do have substantial amount of zinc & B6 in my multi. Do you think that GABA significantly changes things? In other words, have you tried the same combination without GABA? Were results different? Thanks again!

1
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on January 15, 2012
at 03:52 PM

I take 400-600 mg Magnesium Citrate one hour before sleep & have lots of vivid dreaming throughout the night. I go to sleep when I am tired and often sleep 9 hours.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on January 15, 2012
at 07:32 PM

No. But I wake up remembering 5-6 dreams most nights (I used to do a lot of lucid dreaming practice.) and I feel well-rested in the morning.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on January 15, 2012
at 04:16 PM

Have you tried to actually quantify the actual amount of REM sleep? Thanks!

0
2cc4f479abf54ee7817029452046dc52

on August 01, 2013
at 04:50 PM

Magnesium has definitely helped me. I recommend magnesium glycinate. Magnesium oxide and magnesium citrate are laxatives. The citrate form is especially bad. Mag oxide also absorbs poorly. I've read that taking mag in conjunction with calcium produces the best sleep increasing effect.

0
68fdb36cd5c090be4fd43a7eff61a7e9

on January 15, 2012
at 05:09 PM

Most consistent advice I get on this is to get up the same time in the morning every day regardless of what time you went to sleep.

Has to be said, I struggle with sleeping through the night completely. My sleep is way better than in used to be, but I still wake up once a night to go to the bathroom most nights. It used to be 3-4 times.

http://primalpeter.com

@primalpeter

0
Ea55e74c1ca497e748f9e00934181cea

(183)

on January 15, 2012
at 04:14 PM

ZMA seems to help me

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on January 15, 2012
at 04:16 PM

Is it just a feeling or have you actually quantified the actual amount of REM sleep? Thanks!

-2
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on January 15, 2012
at 03:40 PM

Get at least 7.5 hours of sleep a day. Have a regular sleep schedule. Get to the point where you wake up each day 5 minutes before your alarm goes off.

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