How to Get More REM Sleep

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all right i’m back again didn’t we just  uh meet yesterday well i’m back today for another presentation today we’re going  to talk about how to get more rem sleep normally a person will go through 90-minute cycles  of sleep okay between four and six of these cycles with different levels or stages more  deeper levels of sleep that’s called non-rem and then you have a superficial  level of sleep which is called rem now the non-rem sleep which is the deeper  delta wave sleep occurs more in the first half of the sleep and this is where you get body  repair you get detoxification you get rejuvenation you get more growth hormone stimulation but then  you have something called rem sleep okay what is rem sleep rem is the more superficial sleep it’s  the second half of your sleep and this is where most people have the problem so most people  get the first part of the sleep but they’re not getting that second half they’re not getting  that full rem sleep what’s very interesting about rem sleep is that the weight patterns or the brain  activity is almost identical to when you’re awake but you’re actually in this sleep state now you  would think if the brain activity is very similar to being awake and the rem sleep is actually using  sometimes even more energy than the awake state you might wake up from this dream state actually  exhausted and feeling like wow i just ran a marathon well that’s because you did your brain in  that rem state has actually used more energy which is pretty wild but here’s another interesting  thing about the rem stage you actually get more mental rejuvenation in the rem stage than you  do in the non-rem stage so in the non-rem stage you’re getting more physical rejuvenation  and the rem stage you’re getting more mental rejuvenations so you wake up feeling more mentally  rejuvenated more improved memory better learning interesting now in the rem stage you’re getting  low muscle tone you’re dreaming i just mentioned that you’re getting a massive stimulation the  brain stem that’s causing this state and you’re getting a lot of acetylcholine being pumped out  that’s a neurotransmitter that’s causing the state and you’re getting virtually no activation of the  serotonin or noradrenaline or adrenaline and in rem sleep you are more sensitive to temperature  so if the temperature is too cold or too hot that can inhibit that stage so now what does  all this mean what can we do with this data well number one we want to make sure that the  muscles around our brain stem are completely relaxed when we go to sleep i’m going to put a  video down below of how to achieve this you can either do this yourself with a a torture i mean  a treatment device like this putting this back in your neck these two little things right on the  back right underneath your your skull and lay back on a chair and let this device melt those muscles  around your brainstem or you can have someone press into the the point right underneath your  neck and i’ll put a video link down below to show you how to do that it’s a great way to relax  the muscles around the brainstem because if you go to sleep with all this tension in the upper part  of your neck it’s going to be very difficult all right number two you want to get your breathing  balanced and i’ve done videos on this what happens when you have difficulty sleeping is usually your  breathing is off usually your breathing is like the inhalation is not the same as the  exhalation so you want to synchronize the two you want to breathe in three  four or five seconds and breathe out three four or five seconds make sure that they’re  equaled up sometimes it’ll be three seconds in three seconds out sometimes it’ll be four  seconds in four seconds out but you want to just focus on your breathing that will start to  send signals into the brainstem through the vagus nerve to help you get into this state all  right number three you want to adjust your blanket to make sure your temperature is correct i  know with my wife she needs a thicker blanket i use a thinner blanket sometimes  even a sheet all right number four you want to increase your acetylcholine how do you  do that vitamin b1 you can do nutritional yeast you can do other types of b1 make sure it’s  natural but take a little b1 before you go to bed b1 is very important in your sleep cycles  especially when you’re making acetylcholine and especially when you’ve been through a lot  of stress b1 counter stress b1 helps you counter nightmares anytime you have nightmares that means  you need more b1 all right number five stress stress is the biggest barrier to your sleep you’re  going to find out whatever’s behind the stress and deal with it do something to improve it because  the stress is the number one thing that will keep you out of both rem sleep and the non-rem sleep  anyway that’s my summary on how to get more rem sleep thanks for watching hey before you go if  you’re benefiting from any of my content i would love to hear 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