How to Increase REM Sleep Naturally

REM stands for rapid eye movement — a stage in the sleep cycle when your brain is almost as active as when you’re awake. Getting enough REM sleep is crucial, as it helps you store information and process emotions and experiences. But figuring out how to increase REM sleep can be a challenge.

Most adults who sleep the recommended seven to nine hours a night get roughly one to two hours of REM sleep. So, REM sleep should account for about 25 percent of your total sleep time.

If you’re wondering how to increase REM sleep naturally, you’re in the right place. We’ll go over what REM sleep is, what can interfere with it, and how to get more of it for a good night’s sleep and better overall well-being.

REM sleep is a critical stage of the sleep cycle. It’s when you get deep, restorative rest, but it’s not as hard to rouse from as deeper sleep.

Each sleep cycle lasts about 90 to 110 minutes and includes stages that fall into two main phases: non-REM (or NREM) sleep and REM sleep.

Non-REM sleep has three sub-stages: light sleep, deep sleep, and deeper sleep. In contrast, REM sleep has just one stage. Your brain activity changes during each stage.

REM is the final sleep phase in the cycle, also known as stage 4. This is when your brain becomes almost as active as when you’re awake, with your eyes moving rapidly under their lids while your body goes limp. This helps prevent you from moving around and acting out your dreams.

Speaking of dreams, REM sleep is when you experience the most vivid dreams. Your brain is busy processing the day’s experiences and emotions, helping you sort through everything and prepare for tomorrow. It can also support creativity.

During the first cycle of sleep, your REM stage is shorter, but as the night goes on, REM increases. In other words, you’ll have longer periods of REM sleep toward the end of a night’s rest.

Waking up during REM sleep tends to be easier than waking up from deeper sleep, where you might feel groggy if disturbed. If you wake up during this stage, you’re also more likely to remember your dreams.

Getting enough quality sleep, including sufficient REM sleep, is crucial for physical health and mental wellness. Over time, low REM sleep could contribute to various health problems.

Three stages of sleep make up the NREM phase, and they each unfold before REM kicks in.

Here’s a rough breakdown of what happens during each stage of NREM sleep:

• Stage 1: light sleep. Light sleep only lasts a few minutes as you start to drift off. Your breathing is similar to when you’re awake, helping your body transition into deeper sleep.

• Stage 2: deep sleep. This deep sleep stage accounts for about 45 percent of total sleep. Your heart rate slows, your body cools down, and your brain processes memories. It’s essential for memory consolidation, rest, and recovery, helping you feel refreshed and ready for the day.

• Stage 3: deeper sleep. This is slow-wave sleep, the deepest stage where brain waves slow down and your body does important work — strengthening muscles, regulating hormones, and boosting your immune system.

Most people get about one to two hours of deep sleep time if they sleep eight hours a night. This type of sleep is essential for waking up refreshed and energized.

Many things can disrupt REM sleep.

Sleeping somewhere uncomfortable, eating and drinking things that mess with sleep, and not having a consistent bedtime routine can mess with REM sleep.

More serious underlying issues and other factors that could result in not getting enough REM sleep and other REM abnormalities:

• Sleep disorders. For instance, restless leg syndrome (RLS) or obstructive sleep apnea can be related to excess weight and obesity.

• Narcolepsy. This condition can lead people to experience REM sleep too quickly or even enter it when they’re awake.

• REM sleep behavior disorder. This is marked by sleep talking and sleepwalking.

• Post-traumatic stress disorder (PTSD). PTSD is often linked to nightmares, which happen during REM sleep. Distressing dreams can disrupt sleep quality, reduce sleep time, or impact your mood throughout the day.

• Certain medications. Some prescription drugs like benzodiazepines or tricyclic antidepressants can interfere with the REM stage.

If you think something more serious is at play or your sleep issues are affecting your daily life, don’t hesitate to reach out to a healthcare provider.

They can help identify any underlying concerns and work with you to develop a personalized treatment plan. Sleep health is important, and you don’t have to navigate this alone.

So, you’re wondering how to increase REM sleep naturally. Making lifestyle changes that improve REM sleep and overall sleep hygiene as a whole can make a big difference.

We suggest:

• Optimizing your bedroom

• Creating a calming bedtime routine

• Addressing daytime stress

• Sticking to a consistent sleep schedule

• Rethinking your eating and exercise habits

• Considering what you’re drinking

• Putting screens away

• Limiting Naps

• Being mindful of noise

• Looking into supplement options

Let’s explore these in more detail.

1. Optimize Your Bedroom

Your sleep environment — a fancy way of saying bedroom — plays a huge role in the quality of your rest, including how much REM sleep you get.

For instance, the temperature of your room is really important for your body’s internal clock (aka circadian rhythm).

This is especially true for REM sleep, which is influenced by the circadian rhythm to regulate functions like body temperature and the sleep-wake cycle. The circadian rhythm helps trigger REM sleep at specific times during the sleep cycle.

Here are a few additional tips to enhance your bedroom for better sleep:

• Fine-tune the temperature. If you’re too hot or too cold, you might not get enough REM sleep. It’s not just about the thermostat — bedding matters, too! Consider switching to breathable linen sheets in the summer and cozy brushed cotton in the winter.

• Install blackout shades to block external light. This can make it easier to fall asleep. A sleep mask can be a great backup if needed.

• Invest in a good pillow that matches your preferred sleeping position. The right pillow can really improve your comfort and help you get better-quality sleep.

2. Create a Calming Bedtime Routine

It can be tough to wind down after a busy day and quiet your mind.

But there are some simple things you can try to help encourage more REM sleep:

• If you have chronic fatigue, sipping herbal tea before bed can be soothing and might even improve your sleep quality. Some research suggests it helps reduce stress, too.

• Reading a book is another great way to relax. It may not directly boost the quality of your sleep, but it can help you drift off more easily.

Don’t underestimate the power of a warm bath. Taking one before bed can signal to your body that it’s time to relax, making it easier to settle in for a good night’s sleep.

Give these a try and see how they work for you.

3. Address Daytime Stress

Working on being more relaxed should extend beyond your bedtime routine.

Stress and anxiety can interfere with rest, particularly slow-wave sleep and REM sleep. By managing stress, you might improve your overall sleep quality and increase your REM sleep.

Find healthy ways to unwind throughout the day, such as:

• Practicing yoga

• Meditating

• Doing breathing exercises

• Taking a quick walk outside

You might consider adding some of these calming techniques to your nighttime routine — like deep breathing or meditation. They can make an immense difference in helping you relax and fall asleep more easily.

If you think your stress or mood is leading to disruptive sleep or distressing nightmares during REM sleep, reaching out to a healthcare provider about treatment options is a wise first step toward sleeping better.

4. Stick to a Consistent Sleep Schedule

Creating a consistent sleep schedule can boost your physical and mental health while helping you get more REM sleep.

Research shows that going to bed and waking up at the same time each day is linked to better health outcomes. On the other hand, going to bed late or having an irregular schedule can lead to negative effects on your well-being.

Starting a new routine can be hard, but we promise it gets easier over time.

It usually takes about two months for new habits to feel natural. Soon enough, your body will start to crave that bedtime routine, making it more effortless to wind down and doze off.

5. Rethink Your Eating and Exercise Habits

Eating and exercise habits can significantly influence sleep quality.

Regular physical activity has been shown to improve sleep quality. Aim for a couple of hours of moderate-intensity exercise spread throughout the week to reap the benefits.

Eating healthy, balanced meals is also crucial. We get lots of essential vitamins, minerals, and other nutrients — like fiber and magnesium — from food. They can help support overall health, including energy levels and sleep. Focus on nutrient-rich whole foods, like green veggies, fruits, legumes, lean protein, and whole grains.

6. Consider What You Drink, Too

It’s not just about what you eat — how much you drink (and what you drink) matters, too.

For example, limiting your caffeine intake is a good idea, especially later in the day. Enjoying one to three cups of coffee in the morning can give you a nice energy boost without interfering with your sleep.

However, caffeine is a stimulant. So it can lead to sleep problems and potentially fatigue the next day. This is partially because it blocks a chemical that generates sleepiness, so it’s best to keep your caffeine consumption in check.

Alcohol is another factor. While it might seem relaxing at first, drinking can disrupt the neurotransmitters (brain chemicals ) that regulate sleep, leading to issues down the line. Reducing your alcohol intake can elevate your sleep quality and help you wake up feeling more refreshed.

7. Put Screens Away

Try to limit phone use well before bedtime — and tablet use, and laptop use, etc.

Research suggests that the artificial blue light from screens can disrupt the sleep-wake cycle, making it harder to get quality rest. By reducing your exposure to this light, you can improve your shut-eye and wake up feeling more rested and rejuvenated.

It’s also easy to lose track of time scrolling through social media, so setting some boundaries for screen time in the evening is a smart choice.

8. Limit Naps

While napping can feel refreshing, be mindful of how long you nap. If you doze off for too long, you might drift into deeper sleep stages, which can leave you feeling groggy when you wake up.

Long naps can also disrupt your body’s natural clock, making it harder to fall asleep at night.

If you do feel like a nap is necessary, try to keep it to 30 minutes or less, and avoid napping too late in the afternoon.

9. Be Mindful of Noise

As you probably know, noises can make it harder to fall asleep and potentially wake you up from deep sleep. What can you do?

Consider using a noise machine or a white-noise playlist on your phone. Many people find that soothing background sounds help them fall asleep and stay asleep — think crashing waves, a trickling creek, or the distant low hum of a vacuum.

Also, think about using an alarm clock that wakes you up gently. A gradual alarm can make getting out of bed feel less jarring. It’s especially important to avoid waking up abruptly during deeper sleep stages, as that can leave you feeling groggy.

10. Look Into Supplement Options

Magnesium supplements might be worth considering if you’re struggling to fall asleep.

While it may not directly boost deeper sleep stages, some research suggests that melatonin can help you fall asleep more easily, especially while you’re getting used to a set bedtime schedule.

But always consult your healthcare provider before taking any new supplements or sleep aids. They can help you figure out what’s best for your personal needs, whether it’s over-the-counter supplements or a prescription sleep medicine.

Not getting enough REM sleep can take a toll, mentally and physically. The good news is that you can take steps to increase REM sleep.

Here’s what to keep in mind about why REM matters, how much REM sleep you need, and how to improve REM sleep:

• Getting enough REM sleep is important. This sleep stage is vital for storing and organizing memories, processing emotions and experiences, and sparking creativity.

• About 25 percent of sleep should be REM. The ideal amount of REM sleep can vary from person to person, but one to two hours a night is typical.

• Some things can disrupt REM sleep. Factors like stress and anxiety, sleeping in noisy or bright environments, medical conditions, and certain medications can affect your ability to get enough REM sleep.

• There are tons of strategies for improving REM sleep. These include creating a bedtime routine, managing stress, sticking to a consistent schedule, improving your sleep environment, working out more, and eating well.

If you’ve been practicing good sleep hygiene but still think you have a lack of REM sleep, it might be time to seek support from a healthcare professional.

Making sleep a priority is crucial for your overall health, and taking steps to enhance REM sleep can lead to significant benefits.

Check out the women’s vitamins and supplements from Hers to see what’s available to help you feel, sleep, and perform your best.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.