怎樣實現(xiàn)快速眼動睡眠

How to Achieve REM Sleep
怎樣實現(xiàn)快速眼動睡眠

Make the Sandman your best friend when you use these tips to achieve REM, or rapid eye movement sleep -- and experience its restorative benefits.

Steps 步驟
Consult a physician or sleep specialist to determine whether you have a disorder, such as sleep apnea, that interferes with your ability to achieve REM sleep.
Recognize REM sleep by more rapid breathing and limb immobilization.
STEP 2 Strive for quality sleep 追求高質(zhì)量睡眠
Strive for an overall quality sleep experience by developing a healthy lifestyle including a regular bedtime schedule, exercise, and relaxation.
Know the first REM period occurs between 70 and 90 minutes after falling asleep.
STEP 3 Reduce interruptions 盡量減少被打擾次數(shù)
Reduce external factors which may interrupt sleep to allow the regular dream-rich REM sleep periods to occur and expand throughout the night.
Maintain a comfortable bedroom temperature to avoid sleep disruption.
STEP 4 Avoid antidepressants 避免用抗抑郁藥
Avoid taking antidepressants which may suppress REM sleep, and be aware that decongestants, diet pills, and caffeinated beverages may also thwart your ability to achieve REM sleep.
STEP 5 Avoid cigarettes 避免吸煙
Don't smoke which often leads to light sleep and reduced amounts of REM sleep.
STEP 6 Avoid alcohol 避免飲酒
Avoid alcohol consumption which keeps people in a light sleep stage and reduces one's ability to reach REM sleep stages.
STEP 7 Sleep longer 多睡一會兒
Extend your time in bed if necessary to get at least 7 hours of sleep each night, providing ample time for REM cycles to occur. Now, enjoy waking up in the morning rested and ready to conquer the world.
If it takes you less than 5 minutes to fall asleep, you are sleep-deprived.
 
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https://www.howcast.com/videos/437156-How-to-Achieve-REM-Sleep