Here’s How To Get More Deep Sleep and REM Sleep

Getting a good night’s sleep ranks pretty high on the list of “Things you can do to feel better every day.” Sleep is when your body and mind rest and rejuvenate.

During sleep, your brain cycles through four stages. Deep sleep and rapid eye movement (REM) sleep are the two best-known stages. Together, they account for about half of your sleep.

Sleep disorders specialist Michelle Drerup, PsyD, explains these sleep stages and how to get better deep and REM sleep.

11 tips to get more deep sleep and REM sleep at night

There are many ways to get better overall sleep, including deep and REM sleep.

Deep sleep and REM sleep each account for about 25% of your total sleep. So, if you sleep eight hours, you’ll spend about two hours in deep sleep and two hours in REM sleep.

And getting those ZZZs matters.

During deep sleep, your body focuses on physical repair and healing. Deep sleep also supports growth and development, healthy immune function and hormone regulation. And it gives your brain a chance to repair itself and consolidate memories. One study linked a loss of deep sleep to an increased risk of dementia and Alzheimer’s disease.

REM sleep also helps with memory consolidation. Emotion processing occurs during REM sleep, too. Research has found that sleep loss, especially loss of REM sleep, can make you less able to control your emotional reactions.

“Think of your brain as a desk full of messy files,” illustrates Dr. Drerup. “During REM sleep, your brain organizes the files, putting away important ones and tossing out those that aren’t useful. This organization helps create long-term memories.”

So, how do you make sure you get enough of these all-important sleep stages? Dr. Drerup recommends these strategies to get a deeper sleep.

1. Keep track of your sleep

A sleep diary can give you insight into patterns that might be disrupting your sleep. It can also help you figure out if the sleep strategies you’re trying are making a difference.

Jot down the major aspects of sleep in your diary:

• What time you got into bed
• How long it took you to fall asleep
• How often you woke up during the night and for how long
• What time you woke up in the morning
• How well you slept

Don’t forget to record naps, sleep medications and other factors that might affect sleep, such as caffeine intake.

2. Keep a consistent sleep schedule

Your body’s natural internal clock (circadian rhythm) regulates sleep. Going to bed and waking up at the same time every day helps maintain this clock.

“You can’t make yourself fall asleep, but you can control when you wake up,” says Dr. Drerup. “Focus on a consistent wake time, and a routine bedtime will follow. If your internal clock gets out of whack (because of travel or illness, for example), small changes every day in your sleep or wake time can get you back on track.”

Does that mean you shouldn’t ever sleep in? There’s some evidence that you can catch up on lost sleep. But aiming for consistency is a better long-term approach and can help keep your internal clock ticking smoothly.

3. Make your bedroom cave-like

You’re more likely to sleep better in a room that’s:

• Cool. Being too hot can disrupt sleep. Being cold can stress your body. Aim for a happy medium. The best temperature for sleep is 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius).
• Dark. Darkness stimulates the production of melatonin, a chemical in your brain that triggers sleep. Turn off your lights and use blackout curtains. If you can’t completely shut out all light, try an eye mask.
• Quiet. A noisy environment can make sleep difficult. If noise is an issue at night, try earplugs or a noise-cancellation machine. Pink noise, which contains lower sound frequencies, can be especially helpful for deep sleep, according to one study.

4. Turn off the TV and electronic devices

Many people turn on the TV to help them fall asleep, Dr. Drerup shares. But the lights and sounds can wake you up if they’re on all night. The same is true for notifications on your phone and other devices.

Keep your electronics off. And limit TV and doomscrolling before bed. They’re likely to rev up your brain when you should be calming down.

5. Create a relaxing bedtime routine

Look for ways to relax at night. Try taking a bath or reading a book. Practices like sleep meditation and aromatherapy can also be soothing, Dr. Drerup notes. Whatever the activity is, create a bedtime routine around it so your mind connects it with sleep.

6. Reduce stress

Stress is one of the main causes of insomnia. While it’s nearly impossible to escape all stress in life, relaxation methods during the day can help.

“There are many options for incorporating practices such as meditation, massage and yoga into your day,” Dr. Drerup suggests. “Look for an activity you enjoy and that fits your lifestyle.”

7. Be active

Regular exercise can help improve your sleep and overall health. Aim for the recommended 150 minutes of moderate-intensity exercise plus two strength-training sessions each week.

8. Spend time outside

For better sleep, try to spend time outside every day — even when it’s cold.

“Light exposure, especially in the morning, slows or halts the production of melatonin and helps keep your circadian rhythm in check,” Dr. Drerup points out.

Looking for a new outdoor experience? Forest bathing is a great way to get needed light while immersing yourself in nature.

9. Limit alcohol, caffeine and nicotine

If you want a good night’s rest, think twice before you reach for that nightcap. “Drinking alcohol before bed delays REM sleep during the first half of the night and causes more awakenings,” Dr. Drerup states.

Caffeine also affects your sleep. As a stimulant, it excites your central nervous system — the last thing you need when you’re trying to wind down. For better sleep, bid coffee and other caffeinated beverages goodbye well before bedtime.

Nicotine is also a stimulant and has the added effect of being addictive. People who smoke may wake up during the night due to nicotine withdrawal. The common remedy — having a cigarette — only makes getting back to sleep more difficult.

10. Check your medications

Many medications can interfere with sleep, including those used for:

• Pain
• High blood pressure
• Diabetes
• Dementia
• Depression

If you notice sleep problems after starting a new medication or changing doses, let your provider know. Don’t stop taking your medication unless your provider directs you to.

11. Treat sleep disorders

Sleep disorders affect the quality and quantity of sleep. Some examples include:

• Insomnia affects your ability to fall and stay asleep.
• Sleep apnea causes you to stop breathing when you’re asleep.
• Narcolepsy disrupts your ability to stay awake during the day. When you do fall asleep, you enter REM sleep quickly, then sleep only in short bursts.
• REM sleep behavior disorder is when your muscles are not turned off during REM sleep, so you act out your dreams.

“If you suspect you may have a sleep disorder, talk to your healthcare provider,” Dr. Drerup recommends. “They can order a sleep study to find out what’s happening and help you get the right treatment.”