![]() Those will most likely help in this situation, but I'd avoid them, especially if you haven't tried the safer and healthier options. As per phenibut, I'd put it in the same boat as alcohol or maybe cannabis (though alcohol is significantly worse and phenibut is significantly more addictive). Lavender, Chamomile, Valerian Root, Skullcap (though this one can have rebound effects), Lemon Balm (Though lemon balm can also enhance REM so you have to play with the dose to see what works for you), and Passionflower are all things that might help shift the balance of REM to SWS to a healthy medium. GABAergics enhance SWS and suppress excessive REM sleep. Have you considered taurine and/or theanine? Theanine also increases glutamate reuptake though, so taurine would probably be the better option in this case. Things that increase NMDA activity are DHEA and pregnenolone, piracetam, sarcosine, glycine, high doses of BBB-permeable aspartate salts, D/L-Serine, D-cycloserine, and L-alanine (not beta-alanine), and they should be avoided before bed. Zinc also decreases excessive NMDA activity similar to magnesium and is associated with decreased awakenings during the night. If you're adventurous, possibly memantine could do the trick. Agmatine might also do you well in this department, though side effects may occur with doses higher than 500mg. Magnesium selectively enhances SWS over REM, but glycinate in particular might enhance REM due to increased NMDA receptor activity. Theobromine from cocoa has a half life of 2-3 hours, as well as not impairing deep sleep like caffeine, so you should be good using that to boost any residual caffeine in your system later in the day. ![]() You may also want to consider another xanthine with a shorter half life if you need a boost at the end of the day. It's better to dose more caffeine in the morning than later at night. If you can't keep to that try and do no caffeine 8 hours before bed, but 12 hours is truly ideal. No caffeine 12 hours before bed, even green tea. The same deal with mornings only goes for stimulants. While lemon balm isn't too severe as it's more of a receptor agonist than an AChE inhibitor in human studies and has sleep-enhancing and GABAergic effects, some herbs are AChE inhibitors that you may not know of, including Polygala Tenuifolia, Cordyceps, Caffeine, Bacopa, Ginkgo, Berberine, Schisandra, Magnolia, Black Seed Oil (though the gabaergic effects might outweigh this), and the common spice Sage. You should also look into what herbs may have a cholinergic effect. Keep your choline donors, racetams, ALCAR, nicotine, and/or AChE inhibitors for the mornings and afternoons. Also, avoid cholinergics too soon before bed. Generally start at 300mcg, and you rarely need more than 1mg and never more than 5mg. If you take melatonin, too much melatonin can cause excessive REM and restless sleep. On the other hand, with better sleep quality and memory, you may just be having better dream recall, as you don't remember deep sleep. Passing into REM sleep too easily is also a hallmark of narcolepsy, but this has more to do with passing into REM sleep during the day. Many antidepressants decrease REM sleep and increase SWS, and excessive REM sleep can do a number on your mood and daytime energy levels. Too much REM sleep can cause depressive symptoms and sleep that doesn't feel restful. It is during this stage that most dreaming occurs our brains are very active (sometimes more so than when we are awake), our eyes dart around rapidly, and our bodies are paralysed to prevent us from physically acting out our dreams.This question was asked before and received an excellent answer from u/CyberTheBoss: REM sleep makes up the remaining 25% of a normal sleep cycle and typically occurs about 90 minutes after the onset of sleep. Stages 3 and 4 are our stages of deep sleep, also known for being the “delta wave” or “restorative” sleep stages.ĭuring these stages brainwaves slow considerably and the body has time to truly rest and repair itself: relaxing and increasing blood flow to muscles, slowing breathing and heart rate and releasing hormones essential for growth and repair. Stages 1 and 2 are the lighter stages of sleep, occurring just as a person begins to fall into sleep. Non-REM sleep makes up 75% of a normal sleep cycle and consists of stages 1-4, each typically lasting for 5-15 minutes. A normal sleep cycle will go through stages 1-4 before moving into REM, and then alternating between There are two main categories for these stages: REM (Rapid Eye Movement) sleep and non-REM sleep. ![]() Healthy sleep cycles To fully understand how narcolepsy affects the brain, first you must learn a bit about how a normal brain works…Ī healthy person will get around 6-8 hours of sleep on average, and in this time they will go through several “stages” of sleep. ![]()
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