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.
The most effective things I've found for improving REM (verified by Zeo).
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.
Zn: May increase REM sleep. B6: Involved in the conversion of 5-HTP to 5HT (serotonin) Mg: a skeletal muscle relaxant.
GABA: Inhibitory neurotransmitter.
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.
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.
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