How to Get More REM Sleep

Key Points

• REM stands for rapid eye movement and is one of four sleep stages.
• You can’t consciously control how much REM sleep you get.
• You can, however, take steps to improve your sleep overall, which may increase your REM sleep.

There’s a lot of buzz these days about the importance of REM sleep. With sleep-tracking devices becoming more popular, more people than ever are looking at their sleeping patterns under a microscope and wanting to know how to get more REM sleep.

The truth is, how much REM sleep we get is beyond our control. It happens automatically when we snooze, so the only true way to get more REM sleep is to get more sleep, and better quality sleep, in general.

We spoke to CEO of the Sleep Health Foundation and healthylife Advisory Board member Dr Moira Junge, a registered practising Health Psychologist, about all things sleep so that we could find out how to catch more of those glorious ZZZs.

What is REM sleep?

“REM stands for rapid eye movement,” explains Dr Moira. “It’s one of the four stages within sleep, and it’s very, very good quality.”

When you’re in REM sleep, your:

• eyes move rapidly behind closed eyelids
• heart rate speeds up
• breathing becomes irregular
• brain becomes more active
• muscles temporarily lose tone and may twitch

A fun fact is that electroencephalogram (EEG) scans have revealed that the brain’s electrical patterns during REM sleep are similar to those when we’re awake, or in light sleep, indicating that we’re close to the ‘surface’ of wakefulness.

Better overall sleep equals more REM sleep

You can’t consciously control how much REM sleep you get. It all happens via a fascinating neural network in your brain.

Dr Moira recommends prioritising a good night’s rest over analysing your sleep-tracking data.

“More sleep, and better quality sleep, will help you get more REM sleep,” she says. “This is important because so many things happen when we sleep: rest, recuperation, memory consolidation – the list goes on. Sleep is an essential pillar of health and is vital for our mental health, physical health, recovery from injury and illness and ability to stay alert during the day.”

How does REM sleep fit into our sleep cycle?

There are four stages of sleep, with REM being just one of them. Each stage has a unique and important function.

1. N1 – light sleep
2. N2 – deeper sleep
3. N3 – deepest non-REM sleep
4. REM sleep

Our bodies generally take around 90 minutes to cycle through these four stages, meaning we usually go through about four to six cycles each night.

So, how much REM sleep do you need? Dr Moira notes that as our brains take charge when we fall asleep, there’s no point aiming for a particular figure. However, healthy adults typically spend about 20–25% of their night-time sleep in REM.

And how much deep sleep should you get a night? It’s a complex topic, but, in short, there’s no exact amount, but again, roughly 20% is indicative of good sleep. It all depends on your age, genes, environment and behaviour. Returning to Dr Moira’s advice, it’s best to keep your eyes off the sleep tracker and aim for higher-quality sleep in general.

Why is REM sleep important?

Some of the powerhouse benefits of REM sleep include:

• memory consolidation
• brain development
• emotional processing
• dreaming
• learning
• regulating mood
• reducing stress

What happens if I don’t get enough REM sleep?

“When you don’t get enough REM sleep, you’ll start losing some of those benefits, like memory consolidation and emotional regulation,” says Dr Moira. “So you might be impatient and irritable and have trouble concentrating.”

How to achieve more REM sleep

Here are some tips for improving your sleep overall, which will help you get more REM sleep.

• Stick to a consistent sleep schedule. Rather than trying to control your bedtime, start waking up at the same time each day. This will encourage your body to build your sleep needs from a consistent time and fall asleep at a more consistent time.
• Create a relaxing bedtime routine. Develop a calming ritual that helps you wind down before sleep. This could include taking a bath, reading a book or meditating.
• Avoid screens and bright lights before bedtime. The blue light emitted by electronic devices may interfere with your body’s natural sleep-wake cycle, so it might be appropriate to avoid screens before bed. Or if on screens ensure it’s passive and not stimulating and ensure you have night mode and not in bright light.
• Keep your bedroom cool, dark and quiet. A cool, dark and quiet environment is ideal for sleep. Consider investing in earplugs or blackout curtains if outside noise or light is a problem.
• Avoid alcohol and caffeine before bed. Consuming alcohol and caffeine before bed may lead to sleep disruptions, including decreased sleep quality and difficulty falling and staying asleep. Allow 3-4 hours
• Avoid over-reliance on sleep trackers. Dr Moira says if you like to use a sleep tracker, be aware they’re not always accurate. She advises people not to put too much emphasis on the data. 
• Sleep to your chronotype. Your chronotype is when your body wants to sleep and wake naturally. Some people prefer getting up early, while others need a few extra hours in the morning. Figuring this out and sleeping to your schedule, wherever possible, can help you get the sleep you need.

Don’t let a lack of REM sleep keep you up at night

Getting enough REM sleep is essential for good physical and mental health. Working on improving your overall sleep quality will be your way to get optimal amounts of REM sleep.

If you’re struggling with sleep issues, visit a healthcare professional. They can help you identify any underlying issues and develop a plan for improving your overall sleep.

Related:

• Need a power nap? Here’s how they may help – but not for everyone
• Sleep for women: is 6 hours sleep enough?
• Why is sleep important and what are the benefits?

Dr Moira Junge, a healthylife Advisory Board member, is a registered practising health psychologist with the added specialty of sleep. She has been in private practice for over 20 years and is the CEO of the Sleep Health Foundation and was a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Dr Moira was also Chair of the ASA Insomnia and Sleep Health Council (2008-2015) and is a full member of the Australian Psychological Society.

Reviewed by the healthylife Advisory Board March  2023.