How to Increase REM Sleep: A Complete Guide

Sleep is essential for good health, but simply getting enough hours is only part of the story. The quality of sleep — and the stages the brain passes through during the night — make a profound difference to how rested and resilient a person feels the next day. Among these stages, REM (Rapid Eye Movement) sleep stands out as crucial for emotional regulation, memory processing, and mental sharpness. Without enough REM sleep, even a full night's rest can leave the mind sluggish and the mood unsettled.

Fortunately, boosting REM sleep does not require drastic measures. Small, deliberate changes to daily habits and sleep routines can make a noticeable difference.

This guide explores why REM sleep matters so much, what factors might be interfering with it, and practical, evidence-based strategies to naturally increase REM sleep for better mental, emotional, and physical health.

What Is REM Sleep?

REM sleep is one of the four sleep stages, characterised by vivid dreaming, faster brain activity, and temporary muscle paralysis (atonia). It typically begins about 90 minutes after falling asleep and repeats in cycles throughout the night, making up around 20-25% of total sleep time in healthy adults.

During REM sleep, the brain processes emotional experiences and strengthens neural connections, making it critical for mental health and memory.

Why Is REM Sleep Important?

A sufficient amount of REM sleep is associated with:

• Improved emotional resilience

• Enhanced problem-solving skills

• Better memory and learning

• Lower risk of depression and anxiety

Without enough REM sleep, individuals may experience mood swings, memory problems, and even weakened immune function.

How Much REM Sleep Should You Get?

For most adults, around 90 to 120 minutes of REM sleep per night is considered healthy. However, factors like age, lifestyle, and sleep disorders can influence this.

According to research published in Nature Reviews Neuroscience (Siegel, 2005), REM sleep declines naturally with age, with older adults experiencing shorter and fewer REM cycles.

Read more: How Much Rem Sleep Do You Need?

Factors That Affect REM Sleep

Several factors can reduce the amount or quality of REM sleep:

• Alcohol consumption: Suppresses REM sleep, particularly in the first half of the night.

• Stress and anxiety: Increase cortisol levels, which can disrupt sleep cycles.

• Sleep deprivation: Less total sleep means less time available for REM cycles.

• Medications: Some antidepressants and beta-blockers can reduce REM sleep.

• Irregular sleep schedules: Shift work or late nights can disturb circadian rhythms, affecting REM sleep timing.

How to Increase REM Sleep Naturally

1. Prioritise Sleep Consistency

Going to bed and waking up at the same time each day strengthens circadian rhythms, promoting longer and more predictable REM cycles. Even on weekends, maintaining a consistent schedule can lead to better sleep quality.

Speaking to Parade, Michelle Drerup, PsyD recommended:

“Go to bed and get up at the same time every day, including weekend. Being consistent reinforces your body's sleep-wake cycle.”

2. Create a Relaxing Bedtime Routine

A calming wind-down period signals the brain that sleep is approaching, making it easier to enter deeper stages of sleep, including REM. Consider activities like:

• Reading a book

• Listening to calming music

• Taking a warm bath

• Practising meditation or deep breathing exercises

3. Avoid Alcohol and Caffeine Late in the Day

Alcohol may help some people fall asleep faster, but it suppresses REM sleep significantly. Caffeine, meanwhile, can linger in the bloodstream for up to 10 hours, delaying sleep onset and disrupting sleep architecture.

4. Manage Stress Levels

High stress and anxiety can interfere with the body's ability to enter REM sleep. Incorporating relaxation techniques such as mindfulness meditation, yoga, or journaling can help manage stress and improve overall sleep quality.

One study published in JAMA Internal Medicine found that mindfulness meditation significantly improved sleep quality and reduced insomnia symptoms (Black et al., 2015).

5. Optimise the Sleep Environment

A dark, quiet, and cool bedroom promotes uninterrupted sleep, giving the body a better chance to cycle through all sleep stages, including REM. Key tips include:

• Setting the room temperature around 18°C

• Using blackout curtains

• Minimising noise with earplugs or white noise machines

• Choosing a comfortable mattress and pillow

6. Exercise Regularly

Physical activity, particularly aerobic exercise, has been shown to improve sleep quality and increase the proportion of time spent in REM sleep.

Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. However, avoid vigorous workouts close to bedtime, as they can be stimulating.

7. Eat a Sleep-Friendly Diet

What you eat can directly influence sleep patterns. Certain foods rich in tryptophan (an amino acid that boosts serotonin and melatonin production) may promote deeper and more restful sleep.

Foods to include:

• Turkey

• Eggs

• Cheese

• Nuts and seeds

• Oats

Magnesium-rich foods, such as leafy greens and almonds, can also help relax muscles and calm the nervous system, encouraging better REM sleep.

8. Limit Screen Time Before Bed

Exposure to blue light from phones, tablets, and computers can delay melatonin production, making it harder to fall asleep and achieve quality REM sleep.

The NHS recommends turning off screens at least one hour before bedtime or using blue light filters in the evening.

9. Consider Natural Supplements (With Caution)

Some supplements may support better sleep, although they should be used carefully and ideally under medical supervision. Options that may enhance REM sleep include:

• Magnesium: Helps relax muscles and support healthy sleep cycles.

• Valerian root: A traditional herb used for promoting sleep.

• Glycine: An amino acid shown to improve sleep quality.

• Melatonin: Available via prescription in the UK, melatonin can help regulate circadian rhythms, though it is not typically recommended for general sleep improvement.

Always check with a GP before starting any new supplements.

How REM Sleep Changes With Age

REM sleep patterns naturally shift as people age. Infants spend around 50% of their sleep in REM, but this declines to about 20–25% in adulthood. Older adults may experience more fragmented sleep and shorter REM periods.

While some decline is normal, supporting overall sleep quality through good habits can help maintain healthy REM sleep even later in life.

What About REM Sleep Deprivation?

Chronic REM sleep deprivation has been linked to several health issues, including:

• Increased emotional reactivity

• Reduced coping skills

• Impaired memory and concentration

• Higher risk of migraines

• Immune system dysfunction

If experiencing persistent symptoms of poor sleep or mood disturbance, it may be worth speaking to a healthcare professional for further investigation.

Can Sleep Tracking Devices Help?

Wearables like the Oura Ring and Whoop strap claim to track sleep stages, including REM. While they can offer helpful insights into general sleep patterns, their ability to precisely detect REM sleep is limited compared to clinical polysomnography.

That said, monitoring metrics like sleeping heart rate can provide valuable clues about overall sleep health. A lower and more stable heart rate during sleep is generally associated with better sleep quality, including healthier REM cycles.

Final Thoughts: Small Changes Lead to Better REM Sleep

Boosting REM sleep does not usually require drastic measures. Often, simple changes like setting a consistent sleep schedule, managing stress, optimising the bedroom environment, and limiting alcohol and screen exposure can make a significant difference.

Prioritising these strategies can enhance not only the quality of sleep but also overall health and well-being.