REM sleep promoters

Hello, I am wondering if anyone has any advice on promoting REM sleep. I am not really looking to take supplements or anything to unnatural to promote REM sleep, but rather things I can include in my diet maybe? Or things possibly to avoid (i.e. marijuana, alcohol, etc..)

Any suggestions or ideas are appreciated. Also, if you know anything that i should AVOID, I'd like to know that as well. I used to smoke marijuana quite heavily and it does indeed inhibit REM cycles. I've read several articles backing this up and also have experienced it personally.

Thanks, and good dreams to all! :)

Eggs, cheese, turkey, milk. These are all sources of tryptophan, which is a biochemical precursor to seratonin and melatonin. Melatonin, aside from its role in regulating sleep cycles, can produce more vivid dreams. Some people seem to have an easier time achieving lucidity when they take melatonin supplements, but if you insist on no supplements and want to include things in your diet, there's more information on tryptophan and dietary sources of it here.

Eggs and brewer's yeast are also high in B12 and other B vitamins. Some people believe that B vitamins are also helpful, in terms of dream vividness and potentially achieving lucidity.

Also note: not all REM cycles are equal! The longest and most closely-packed (next to each other) REM cycles come in the morning after about 5-6 hours of sleep. So to get to the "juicy" REM cycles you need to be able to sleep around 8 hours every day. Also note that melatonin is a natural substance created in the body, so as far as supplements go, it's probably the best, people report no side effects generally with it (with all supplements, start with low dosage and only increased over time as needed). Melatonin is however a REM suppressor, so taking too much or taking it in the middle of the night may prevent REM cycles and dreaming. On the other hand, taken before bed, it may result in a phenomenon known as "REM rebound" which occurs when you've not experienced enough REM cycles, your body will produce more and more densely packed REM cycles, this could be the reason people report vivid dreaming after taking melatonin.

In order for your body to get good sleep and thus good REM cycles, you should try to establish a regular sleep schedule, where you go to bed and get up and the same time every day, and your body will then get used to this schedule and you'll get nice dreams :).

Regular exercise is also very good for promoting getting enough sleep.