Tired of Feeling Groggy? How Do You Get More REM Sleep the Right Way

Your brain is wide awake even when you are sleeping. During rapid eye movement (REM) sleep, your brain is very active, and it is when the most vivid dreams occur. This stage is important for the consolidation of information and the development of memories.

If you’ve been wondering how do you get more REM sleep, the answer isn’t as complicated as it sounds. It’s all about giving your body and mind the right conditions to cycle naturally through the deeper stages of rest.

Simple habits can make a big difference, like dimming lights, blocking distractions, or playing a white noise machine sound to drown out disruptive noises. These adjustments can get you a good night’s sleep and make you well-rested for the next day.

Why It Matters: The Key Benefits for Memory, Mood, and Cognitive Health

When you sleep, your body goes through different stages of the sleep cycle. The first four stages involve a transition from shallow to deep sleep, whereas the fifth stage, REM sleep, is characterized by heightened brain activity and vivid dreams.

You undergo physiological changes during the REM stage of sleep, including:

• Eyes moving rapidly back and forth behind closed eyelids
• Heart rate and blood pressure rise to levels nearly as high as when you’re awake
• Respiratory rate is speeding up and becomes erratic
• The brain consumes more oxygen, and its activity increases significantly
• Face and limbs may twitch

Your brain is almost as active in rapid eye movement sleep as when it’s awake, which is why most dreaming occurs during this time. In addition, this stage is also involved in storing memories, learning, and balancing mood.

It stimulates regions of the brain that are used for learning, and it is also the time when memory consolidation occurs. Meaning, the learning that took place during the day can be sorted and stored in a logical fashion so that it can be retrieved later. Research has shown that when individuals are deprived of REM sleep, they cannot remember what they were taught before going to sleep.

The Golden Rule: Prioritize Quantity to Boost Quality (The 8-Hour Principle)

As mentioned above, you go through several sleep cycles when you sleep, usually 3-5 per night. Within each cycle, the REM stage usually comes last, following light and deep sleep. Your first period of REM sleep is generally only a few minutes long. REM cycles then get longer as the night progresses, with the final one often lasting up to an hour.

It is recommended that healthy adults spend 20-25% of their total time asleep in the REM stage. Sleeping for 7-8 hours means 20% of that is roughly an hour and a half, or 90 minutes.

The bottom line? You need enough total sleep time if you want a high-quality REM sleep and achieve longer cycles. In fact, the “eight-hour rule” isn’t just a saying; it’s how you can get a deeper rest and a more balanced mood.

Fix Your Schedule: Consistency is King in Stabilizing Your Circadian Rhythm

The circadian rhythm is the 24-hour internal clock that helps your body function according to a regular schedule. It is the most well-known and perhaps the most important biological rhythm, in keeping your body in a routine that promotes healthy sleep and function.

It usually starts with the cells in your body, which monitor changes in your environment, such as light and darkness, and then send signals to your brain that it is time for sleep or to wake up. However, when your sleeping schedule is not consistent, your body will find it hard to know the time for rest, which can directly affect the quality of your REM sleep.

One of the most powerful ways to improve your sleep cycle is to be consistent. Going to bed and waking up at the same time every day will help your body develop a steady rhythm. With this, you train your body when to expect sleep, which helps you fall asleep faster, stay asleep longer, and transition more smoothly through each sleep stage.

Additionally, exposure to light can also affect your circadian rhythm. The effect of sunlight in the morning alerts your brain that it is time to wake up, while dimming lights in the evening tells your body to start winding down.

If you want more REM sleep, make your schedule the foundation. A consistent routine keeps your body clock aligned so your brain can naturally cycle into the deeper and most restorative stages of sleep.

Avoid the Suppressors: Cutting Back on Alcohol and Evening Caffeine

REM sleep can be affected by an array of things, including the consumption of alcohol and caffeine.

It is widely known that caffeine is a stimulant. It is found in coffee, tea, chocolate, and certain sodas, and it can cause sleeplessness or insomnia. This is because it blocks the chemicals that induce sleep in the brain, and it also increases the production of adrenaline in the body, which is why your blood pressure and heart rate go up after consuming caffeine. The impacts of caffeine are fast to act and it takes time to be eliminated from the body.

On the other hand, alcohol is a well-known depressant. Your liver takes up to fourteen hours to eliminate alcohol from the bloodstream. As such, it can affect REM sleep, and even cause it not to happen. Any level of alcohol consumption can initially make falling asleep easier, however staying asleep and having a proper sleep cycle is compromised, especially at higher doses.

REM sleep is suppressed early in the night but extended with periods of wakefulness later in the night. Additionally, you quickly develop tolerance to alcohol’s sedative effects and this, in turn, results in nighttime sleep deprivation and daytime sleepiness. Napping too much during the day will also affect your night sleep and a vicious sleep cycle results.

To get more REM sleep, avoid taking caffeine after 2 p.m. and limit alcohol intake before bedtime.

Environmental Hacks: Creating the Ideal Sleep Sanctuary

Did you know that your sleeping environment also impacts the sleep quality you get? Your sleeping sanctuary is vital in achieving the best possible quality sleep which is vital for your health and well-being.

• Temperature: If you have a too hot or too cold bedroom temperature, you may have a difficult time sleeping. Your body heat peaks late afternoon and then starts to drop in the evening to prepare your body for sleep, improving melatonin production. The ideal bedroom temperature is around 16-18 degrees Celsius.

Hot, cold, or draughty rooms can significantly impact your sleep, especially REM sleep. Temperatures that are beyond 24 degrees Celsius are likely to cause restlessness, while a cold room of about 12 degrees Celsius will make it difficult to wind down.

• Lighting: Lighting can also signal your body when it is time to wake up or go to sleep. When it is dark, your body releases melatonin, the hormone that helps regulate your body’s circadian rhythm, which relaxes your body and helps you fall asleep.

Ideally, you shouldn’t be able to see the other side of your bedroom. Even when you are sleeping, light can be detected through your eyelids, so you really need darkness to stay fast asleep. Invest in quality, well-lined curtains and a blackout blind to keep the room dark.

• Beds and pillows: It is impossible to get a deep, restorative sleep if you have an old, uncomfortable bed. Mattresses without enough comfort and support are likely to leave you waking tired and achy. Select the best mattress that works comfortably for you, and don’t forget your pillows. A quality pillow should hold your head in the correct alignment, just like when you are standing upright with the correct posture.

Additionally, disruptive noises can also disturb your sleep. You can use earplugs or a white noise machine sound to block out these noises. Noise machines give off calming, soothing sounds as they drown out other distracting sounds.

Stress and Sleep: Techniques for Quieting the Mind Before Bed

Stress can cause your autonomic nervous system (ANS) to release hormones such as adrenaline and cortisol. Studies have shown that higher evening cortisol concentrations are associated with lower amounts of REM sleep and increased wake. When you are stressed, it affects not only your mind but also your sleep quality and duration.

Cortisol can raise your heart rate to circulate blood to vital organs and muscles more efficiently, preparing your body to take immediate action if necessary. This reaction is known as the fight-or-flight response. Moreover, chronic feelings of stress can cause sleep deprivation. When you are always in a heightened state of alertness, it can delay the onset of your sleep and cause rapid, anxious thoughts to occur at night. Not enough sleep can then cause further stress.

Here are relaxation techniques you can do at night to relieve stress and get more REM sleep:

• Breathing exercises
• Meditation
• Journaling
• Progressive muscle relaxation

Simple Steps for a Deeper, More Restorative Night

No more wondering how do you get more REM sleep. It only starts with simple habits practiced consistently, like having a regular sleeping schedule and giving yourself enough time for a full night’s rest. Also, avoid caffeine or alcohol close to bedtime, and create a calm and quiet environment that helps your body and mind relax.

Quality sleep isn’t just about how long you sleep; it’s about how well your body moves through each sleep stage, especially REM. You’ll wake up more focused and refreshed if you give your brain the right conditions to recharge.