Restless night? Waking up groggy despite eight hours in bed? You’re not alone—and the culprit could be poor REM sleep. The good news? There are practical, expert-backed ways to improve your REM sleep starting tonight. From simple bedtime routines to knowing when to seek help, boosting this critical sleep stage can transform your health, mood, and mental sharpness.
In this guide, we’ll break down how to improve REM sleep, why it matters, and what steps you can take right now to start waking up feeling genuinely refreshed.
What Is REM Sleep and Why Does It Matter?
REM vs. Non-REM Sleep: What’s the Difference?
- Non-REM sleep includes three lighter to deeper stages where your body focuses on physical repair and immune function.
- REM sleep, on the other hand, is when cognitive functions—like memory consolidation, learning, and emotional regulation—kick into gear.
Together, they create a full sleep cycle, but REM is especially important for your mental and emotional well-being.
How REM Sleep Affects Your Health
Wondering why you feel mentally sluggish after a poor night’s sleep? It’s likely due to disrupted REM cycles.
Here’s how REM sleep contributes to your overall well-being:
- Cognitive Support: REM sleep is when your brain processes memories and consolidates new information. Poor REM sleep can affect focus, creativity, and decision-making.
- Mood Regulation: Studies show that REM sleep helps manage emotional responses and reduce reactivity to stressors (NIH, 2014).
- Immune Health: REM disruption has been linked to lowered immune function and greater inflammation.
Simply put, learning how to improve REM sleep can dramatically improve your mental clarity, emotional stability, and physical health.
Learn More: 10 Easy Ways to Improve Your Overall Well-being
Common Barriers to Good REM Sleep
You might be unintentionally sabotaging your REM sleep. Here are some common habits that interfere with this critical stage:
1. Late-Night Screen Use
The blue light from phones, tablets, and TVs delays melatonin release, pushing back your internal clock and reducing REM cycles.
2. Caffeine Too Late in the Day
Caffeine can stay in your system for up to 10 hours, disrupting your ability to enter deep sleep and REM stages—even if you fall asleep quickly.
3. Inconsistent Sleep Schedule
Going to bed and waking up at irregular times confuses your circadian rhythm, which can lead to fragmented sleep and less REM time overall.
Proven Tips for Better REM Sleep
Looking to get more restorative sleep starting tonight? Here are expert-approved strategies to improve REM sleep naturally:
Tip #1: Create a Consistent Sleep Routine
Go to bed and wake up at the same time—even on weekends. This strengthens your internal sleep-wake rhythm and improves sleep cycle consistency. Try setting an alarm for both bedtime and wake-up time.
Read More: 5 Ways to Optimize Your Health Today
Tip #2: Limit Screen Time Before Bed
Aim to power down devices at least one hour before sleep. Instead, try reading, light stretching, or listening to calming music. If screen time is unavoidable, use blue light filters or glasses.
Tip #3: Wind Down With a Relaxation Routine
Establish a wind-down routine that signals to your body it’s time to rest. This could include:
- Meditation or deep breathing
- Gentle yoga
- A warm bath
- Journaling
Practices like these also help reduce anxiety, a known sleep disruptor. Explore: 9 Ways to Calm Your Anxiety
Tip #4: Make Your Sleep Space REM-Friendly
Optimizing your environment is crucial for uninterrupted REM sleep:
- Keep the room cool (around 18°C to 20°C)
- Use blackout curtains
- Block noise with a white noise machine
- Invest in a supportive mattress and pillow
Tip #5: Watch What (and When) You Eat
Heavy meals close to bedtime can interfere with digestion and sleep quality. Try to finish eating 2–3 hours before bed and avoid alcohol, which reduces REM duration. A light, balanced evening snack like bananas or a handful of almonds can support healthy melatonin production.
Explore: 5 Vitamins and Foods That Can Boost Your Immune System
Tip #6: Move Your Body During the Day
Regular physical activity increases time spent in deep and REM sleep. Just be sure to wrap up workouts at least 3 hours before bed so your body has time to wind down.
Read: How to Add Years to Your Life Through Exercise
When to Seek Help
If you’ve tried these techniques and still feel fatigued, irritable, or mentally foggy after 7–8 hours of sleep, it could be time to seek professional support.
Signs of a Potential Sleep Disorder
- Loud, chronic snoring
- Waking up gasping for air
- Daytime exhaustion despite “enough” sleep
- Trouble falling or staying asleep most nights
These may point to issues like sleep apnea, REM behaviour disorder, or chronic insomnia.
How Advica Health Can Help
With Advica, you don’t have to navigate the system alone. For an affordable monthly rate, we can:
- Coordinate fast access to sleep specialists
- Arrange overnight sleep studies
- Provide access to second opinions from top medical experts
Book a consultation to learn more about our plans or visit our Individual Health Solutions to see how we help members get care—fast.
Sleep Better, Feel Better—Starting Tonight
Learning how to improve REM sleep doesn’t have to be complicated. By creating a calming bedtime routine, adjusting your sleep environment, and being mindful of daily habits, you can start improving your REM cycle right away. And if sleep struggles persist, remember—you’re not alone.
Advica Health is here to help you find the right path to better sleep with access to personalized guidance and North America’s top specialists.
Have questions? Contact Us Here
