How to Get More REM Sleep: 8 Effective Tips

Dec 11, 2023

Are you tired of waking up groggy and feeling like you haven’t slept well? If so, you’re not alone. Many people struggle to get enough REM (Rapid Eye Movement) sleep, essential for feeling rested and alert during the day. Here, Iíll discuss the importance of REM sleep, how much REM sleep an individual needs, and eight effective tips to help you get more REM sleep and wake up refreshed and rejuvenated.

REM Sleep And Its Importance

REM sleep is one of the essential stages of the sleep cycle. During this phase, your brain becomes highly active, and your eyes move rapidly, giving it its name. Here’s why REM sleep is so important:

  1. Memory Consolidation: REM sleep plays a crucial role in consolidating memories and facilitating learning. It helps you process and store information from the day.
  2. Emotional Well-Being: REM sleep is linked to emotional regulation. It aids in processing and coping with intense emotions and stress.
  3. Dreaming: Most vivid dreams occur during REM sleep. These dreams serve various functions, from problem-solving to emotional processing.
  4. Physical Restoration: While REM sleep is primarily associated with brain activity, it also restores and rejuvenates the body.

How Much REM Sleep Do Individuals Need?

The amount of REM sleep needed can vary from person to person and throughout different life stages. However, this percentage may decrease as you age.

Here’s a rough guideline for REM sleep needs by age group:

  • Infants: Infants can spend up to 50% of their sleep time in REM sleep, which is crucial for their brain development.
  • Children: As children grow, their REM sleep decreases to around 20-25% of their total sleep duration.
  • Adults: Most adults need about 90-120 minutes of REM sleep per night.
  • Elderly: REM sleep tends to decrease further in older adults, often accounting for 15-20% of their sleep time.

Remember that individual variations exist; some people may naturally require more or less REM sleep to feel well-rested.

Unlocking The Secret Tips To Increase REM Sleep

Understanding the significant tips to increase REM (Rapid Eye Movement) sleep is crucial when optimizing your sleep for better health and well-being. Here are the 8 effective sleep to increase REM sleep.

Prioritize Your Sleep Schedule

sleep schedule

One effective way to improve the quality of your REM sleep is by establishing a consistent sleep schedule. It is essential to consciously go to bed and wake up simultaneously each day, even on weekends. Doing so helps regulate your body’s internal clock, ensuring you get more high-quality REM sleep. When your body adjusts to your regular sleep schedule, you will experience better overall sleep quality and feel refreshed and energized. Sticking to a regular sleep schedule can help alleviate sleep disorders such as insomnia and sleep apnea.

Create a Relaxing Bedtime Routine

Establishing a calming bedtime routine is important to help your body understand that it’s time to prepare for a good night’s sleep. You can reduce stress and anxiety by trying relaxing activities such as reading, bathing, or practicing relaxation techniques like deep breathing or meditation. By engaging in these calming activities, you can improve the chances of getting more REM sleep, the stage of sleep that is essential for memory consolidation and cognitive function. Make your bedtime routine consistent and relaxing to help your mind and body stay healthy and refreshed.

Limit Caffeine and Alcohol Intake

limit caffiene

It’s important to note that consuming caffeine and alcohol can negatively impact your sleep by disrupting your sleep patterns and reducing the amount of REM sleep you get. Avoiding these substances in the hours leading up to bedtime is recommended to ensure a more restful night’s sleep.

Maintain a Comfortable Sleep Environment

To improve the quality of your sleep, it is important to ensure that your bedroom creates a conducive environment for rest. This can be achieved by keeping the room dark, quiet, and at a comfortable temperature. Moreover, investing in a comfortable mattress and pillows that provide the right sleep support and alignment for your body can significantly improve the quality of your REM sleep. By optimizing your sleep environment, you can wake up feeling refreshed and energized to take on the day ahead.

Stay Active During the Day

stay active

Regular physical activity can significantly enhance the quality of your sleep, including the duration of REM sleep, which is vital for restoring your mind and body. Aiming for at least 30 minutes of moderate exercise most days of the week is recommended, which can help promote restful sleep. Avoid vigorous exercise close to bedtime as it can be overly stimulating and affect sleep.

Watch Your Diet


Did you know that Food choices can affect the quality of your sleep? Consuming heavy, spicy, or large meals close to bedtime can cause discomfort and disrupt sleep. If you’re hungry, it’s best to opt for a light, balanced snack before bed to ensure a good night’s rest.

Manage Stress

rem sleep

During periods of stress and anxiety, Rapid Eye Movement (REM) sleep can be disrupted, impacting the quality of our sleep. However, there are ways to mitigate this issue. It can be helpful to practice relaxation techniques, like deep breathing exercises, meditation, or yoga, for stress relief. These techniques aid in promoting relaxation and can help improve the quality of our sleep by inducing a peaceful and restful state of mind.

Consider REM-Boosting Supplements

If you’re struggling with poor-quality REM sleep, supplements such as melatonin or magnesium may be helpful. However, it’s important to consult with a healthcare professional before incorporating any supplements into your routine. They can help you determine the right dosage and ensure the supplements won’t interact with your medications.


Getting more REM sleep is essential for your overall well-being. Following these science-backed tips, you can create a sleep-friendly environment and establish healthy sleep habits to help you enjoy more restorative REM sleep and feel your best. Prioritize your sleep, and you’ll reap the rewards of improved mental and physical health. Sweet dreams!