To get more REM and deep sleep, the following key strategies are recommended based on recent expert advice and research:
Tips to Increase REM Sleep
- Follow a consistent sleep schedule by going to bed and waking up at the same time every day to regulate your circadian rhythm.
- Avoid stimulants like caffeine (at least 6-8 hours before bedtime) and nicotine, and limit or avoid alcohol before bed as it suppresses REM sleep.
- Engage in regular physical exercise, preferably earlier in the day, to improve sleep quality.
- Create a relaxing bedtime routine (e.g., warm baths, calming music, meditation) to help your body transition into sleep.
- Optimize your sleep environment by keeping the bedroom dark, quiet, and cool.
- Consider magnesium supplements or magnesium-rich foods as they may improve REM sleep.
- Reduce exposure to blue light from screens at least two hours before bed.
- Practice stress management techniques such as mindfulness, meditation, or progressive muscle relaxation.
Tips to Increase Deep Sleep
- Maintain the same consistent sleep schedule mentioned above.
- Get regular physical activity, ideally including both cardio and strength training.
- Eat a diet high in fiber with plenty of fruits, vegetables, and whole grains which may support deeper sleep stages.
- Avoid caffeine and alcohol as they interfere with the quality of deep sleep.
- Ensure a sleep-conducive environment: cool (around 65°F or 18°C), dark, and quiet.
- Engage in calming pre-sleep routines like reading or deep breathing to signal your body to relax.
- Get morning sunlight exposure to help regulate your internal clock.
- Avoid screens before bed to improve melatonin production and sleep depth.
Regularly practicing these habits has been shown to help increase the proportion of REM and deep sleep, enhancing overall sleep quality and restorative benefits.
