How to Increase REM Sleep? Effective Tips and Products

Are you struggling to wake up feeling refreshed? You’re not alone—many people fail to achieve or get enough of the most important sleep stage: REM. 

The good news? Increasing your REM sleep doesn’t have to be complicated. By tweaking just a few nighttime habits and potentially incorporating a helpful sleep supplement, you can unlock more restorative rest and improve your energy levels for the day.

We’ll explore everything you need to know about how to increase REM sleep and cover natural sleep aids like FOCL Deep Sleep Gummies.

What Is REM Sleep?

REM (short for Rapid Eye Movement) sleep is the last and most distinct phase of the sleep cycle, kicking in roughly 90 minutes after you drift off. During this stage, your eyes rapidly dart back and forth under your eyelids, and your brain gets as active as it is when you’re awake—yet you’re still deep in dreamland.

This sleep cycle is commonly called the “dream stage,” when most vivid dreams unfold. Though your mind is racing, your muscles are temporarily paralyzed during REM, a protective feature that prevents you from acting out those dreams with physical movements, keeping you and your surroundings safe.

Why Is REM Sleep Important?

REM sleep is vital for both your mind and body, serving several essential roles. Here’s why you shouldn’t skimp on this phase of sleep:

• REM sleep helps lock in short-term and long-term memories [1]. People who get enough REM sleep tend to ace memory-related tasks such as exams.

• As one of the most important sleeping stages, it also aids in processing and managing emotions [2]. Your brain’s limbic system, responsible for handling emotions, gets more active here, potentially helping you cope better with stress and emotional challenges.

• REM sleep is crucial for newborns and young children. It helps refine neural connections, contributing to brain development and skill acquisition [3].

• Some studies suggest that REM sleep sparks creativity and sharpens problem-solving skills thanks to the brain’s unique activity during this phase [4].
• There’s a two-way street between sleep and your immune system. When your immune system kicks into gear, it changes how you sleep. At the same time, sleep quality can impact parts of your body’s defense network [5].

The evidence is pretty clear—getting enough REM sleep is essential for your health and mental sharpness.

Symptoms of Lacking REM Sleep 

Missing out on how to increase REM sleep naturally can seriously affect your mind and body. The symptoms can creep up in some surprising ways. If you’re feeling forgetful or mentally foggy, memory issues are among the most common and unsurprising signs of not getting enough REM sleep. You may also notice mood swings, irritability, or heightened stress levels.

There are also physical issues that may crop up. Sleep deprivation—especially in the REM stage—can lead to fatigue that just won’t quit, no matter how many cups of coffee you throw at it. It can also weaken your immune system, leaving you more vulnerable to getting sick.

Long-term lack of enough REM sleep causes the risk of more serious conditions like anxiety, depression, and even heart problems.

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Tips on How to Get More REM Sleep

Wondering how to increase deep sleep? These tips can help you learn how to increase REM sleep naturally.

Create a Relaxing Bedtime Routine

Prepare your body for wind-down time by creating a relaxing routine before bed. Avoid mobile and TV screens and stimulating activities, as these can make it harder to fall asleep and reach the REM stage. Instead, read a book, have a warm shower, or do some light exercise. 

Enhance Your Sleep Environment

Try blackout curtains, earplugs, noise-canceling earphones, or a white noise machine to block out disturbances. A dark, calm, and quiet room makes all the difference. Also, make sure your mattress and pillows support your body so you can sleep comfortably through the night. An orthopedic mattress can do wonders for your sleep quality if you’re trying to increase REM sleep.

Exercise Regularly

A half-hour of exercise daily can boost the quantity and quality of your REM sleep. Moderate exercise can be anything from brisk walking to casual bicycling or just working around the house. Just avoid heavy exercise right before bed.

Replace Your Pillows or Bedding

Your pillows and bedding matter more than you think. Supportive pillows aligned with your sleeping position and soft, breathable sheets can help improve your overall sleep quality. That means easier access to the REM cycle.

Eat More Magnesium-Rich Foods

Magnesium plays a crucial role in regulating sleep. To get enough of this important mineral, eat leafy greens, nuts, seeds, whole grains, and avocados—or consider using a magnesium supplement.

Avoid Alcohol and Caffeine at Night

Love a digestif after dinner? Unfortunately, both alcohol and caffeine can mess with your sleep cycle. Avoid these, especially in the hours before bedtime, so you don’t interrupt your REM stage.

Develop a Sleep Schedule

Like so many things related to health, consistency is key to mastering how to increase REM sleep naturally. Going to bed and waking up at the same time every day—even on weekends—can regulate your circadian rhythm, helping you enter REM more easily.

Try Mindfulness Meditation

What’s one of the major sleep killers? Stress. Try stress-relief exercises like mindfulness meditation to relax just before bed. Just 10 to 20 minutes of deep breathing or body scanning exercises can set the stage for better REM sleep.

How Much REM Sleep Do You Need?

On average, adults should get about 20 to 25% of their total night rest to be REM sleep. For someone sleeping around 8 hours a night, that’s roughly 90 to 120 minutes of REM sleep. Remember that REM happens in longer bursts as the night goes on—meaning that you’ll get more REM in the latter part of your sleep cycle.

So, how can you track whether or not you’re hitting those REM targets? You can start a diary or sleep tracker—many smartwatches have a sleep-tracking function with their app. Your energy levels, mood, and cognitive performance during the day can also clue you in.

What Can Upset REM Sleep?

If you’re trying to increase REM sleep, you should note that there are a ton of factors that can mess with your routine:

• Sleep Disorders: Conditions like sleep apnea or insomnia can shorten REM sleep.

• Medications: Some drugs, like antidepressants or ADHD medication, can alter sleep and REM patterns.

• Stress and Anxiety: If you’re overwhelmed by anything in your life, your sleep quality can take a huge hit. Worse sleep quality means less time in the REM cycle.

• Irregular Sleep Schedules: Inconsistent bedtimes throw off your circadian rhythm, which is closely tied to REM.

• Alcohol and Caffeine: As we mentioned earlier, these two beverages can interfere with this critical sleep stage.

• Age: As we get older, our time spent in REM naturally decreases.

Best Sleep Aid Supplements for a Good REM Sleep

If natural methods aren’t working for you, the best sleep aid supplements may be a great place to turn. Here are our top picks for drugs that increase REM sleep:

1. FOCL Deep Sleep Gummies

FOCL Deep Sleep Gummies may help solve your seemingly never-ending cycle of tossing and turning. The company produced a 28-day study involving 179 participants. These users reported getting nearly two extra hours of sleep each night, potentially leading to more REM sleep.

Customer Reviews

FOCL Deep Sleep Gummies have received praise from many users on Reddit for their great taste and relaxing effect. Some users credit them with helping them finally get sleep after struggling with insomnia [6] [7]. However, not everyone is pleased—one user reported seeing no results, calling the supplement a “huge waste of money” [8].

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2. NooCube Sleep Upgrade

NooCube Sleep Upgrade is an all-natural supplement containing a potent mix of 5 carefully chosen ingredients, each known for its sleep-boosting benefits. What sets NooCube apart from other supplements is that it doesn’t rely on melatonin—it just gives your body the tools to produce its own. That means there’s less of a risk of becoming dependent on it.

Customer Reviews

On NooCube’s official website, one user rated it five stars for helping them relax and get quality sleep without any morning grogginess [9]. Meanwhile, on Trustpilot, users expressed frustration with the company’s refund policies, with one user complaining about the lack of response after returning products [10].

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3. Kion Sleep

Kion Sleep takes a unique approach to sleep supplements by targeting two essential neurotransmitters: serotonin and GABA. The formula includes three key amino acids: gamma-aminobutyric acid (PharmaGABA), L-theanine, and L-tryptophan. It focuses on improving three critical aspects of sleep: latency (how quickly you fall asleep), duration (how long you stay asleep), and restfulness (the overall quality of your sleep).

Customer Reviews

Kion Sleep has garnered positive reviews on Amazon, with many praising its effectiveness in promoting better sleep. One user commented that it helps me stay asleep, while another recommended it for restless nights, saying, “This stuff really works [11] [12].” But, some users weren’t thrilled, claiming the product didn’t work for them [13].

 

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When to Talk to Your Doctor About Sleep Problems

Here are some signs it’s time to talk to your doctor:

• Waking frequently during the night
• Having trouble falling asleep
• Feeling tired or sluggish during the day
• Mood swings or changes in cognitive function
• Sleep disorders like sleep apnea
• Dependence on sleep aids without improvement

FAQs on How to Increase REM Sleep

Let’s take a look at some of the most common questions about REM sleep:

Why Is My REM Sleep So Low?

Low REM sleep can stem from several issues, both natural and through your habits. These include things like sleep disorders, medication use, stress, or irregular sleep patterns. If you’re wondering how to increase REM sleep naturally, focusing on a consistent sleep schedule is a great start.

What Supplement Increases REM Sleep?

There are a ton of supplements out there that address REM sleep. You’ll want to look for helpful ingredients like melatonin, magnesium, lemon balm, amino acids, and much more. FOCL’s Deep Sleep Gummies is our #1 option due to its unique combination of CBD, THC, melatonin, and more.

What Activates REM Sleep?

REM sleep is a complex interplay of neurotransmitters and the brain. Different factors contribute to REM sleep’s start, maintenance, and end.

What Happens When You Don’t Get REM Sleep?

You may experience irritability, anxiety, difficulty concentrating, impaired memory, and dream-like experiences while awake. Although rare, severe REM sleep deprivation can trigger psychotic symptoms.

What Foods Increase REM Sleep?

Magnesium-rich foods like nuts, leafy greens, and seeds may help relax your muscles and nervous system. Other foods high in tryptophan—turkey, eggs, and dairy, for example—may boost serotonin levels, aiding in REM sleep. Avoiding heavy meals before bed is another factor in mastering how to increase REM sleep.

How to Increase REM Sleep: Final Thoughts

We’ve already established how to increase REM sleep naturally and how crucial it is to your mental and physical well-being. By following the strategies in this guide, you can actively work towards improving its length and quality.

However, you need to stay patient and persistent as you experiment with lifestyle tweaks and supplements like FOCL Deep Sleep Gummies. Remember that everyone’s sleep needs are different.

>>Get FOCL Deep Sleep Gummies for a restful REM sleep

References:

1. Lendner, J. D., Niethard, N., Mander, B. A., van Schalkwijk, F. J., Schuh-Hofer, S., Schmidt, H., Knight, R. T., Born, J., Walker, M. P., Lin, J. J., & Helfrich, R. F. (2023). Human REM sleep recalibrates neural activity in support of memory formation. Science advances, 9(34), eadj1895. https://doi.org/10.1126/sciadv.adj1895
2. Vandekerckhove, M., & Wang, Y. L. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS neuroscience, 5(1), 1–17. https://doi.org/10.3934/Neuroscience.2018.1.1
3. Knoop, M. S., de Groot, E. R., & Dudink, J. (2021). Current ideas about the roles of rapid eye movement and non-rapid eye movement sleep in brain development. Acta paediatrica (Oslo, Norway : 1992), 110(1), 36–44. https://doi.org/10.1111/apa.15485
4. Lewis, P. A., Knoblich, G., & Poe, G. (2018). How Memory Replay in Sleep Boosts Creative Problem-Solving. Trends in cognitive sciences, 22(6), 491–503. https://doi.org/10.1016/j.tics.2018.03.009
5. Besedovsky, L., Lange, T., & Haack, M. (2019). The Sleep-Immune Crosstalk in Health and Disease. Physiological reviews, 99(3), 1325–1380. https://doi.org/10.1152/physrev.00010.2018
6. e-crypto. “Has Anyone Here Tried FOCL Gummies? : R/CBD.” Reddit.Com, https://www.reddit.com/r/CBD/comments/13pxph9/has_anyone_here_tried_focl_gummies/. Accessed 27 Sept. 2024.
7. e-crypto. “Has Anyone Here Tried FOCL Gummies? : R/CBD.” Reddit.Com, https://www.reddit.com/r/CBD/comments/13pxph9/has_anyone_here_tried_focl_gummies/. Accessed 27 Sept. 2024.
8. “CBD Gummies for Sleep.” FOCL, https://focl.com/products/cbd-sleep-gummies. Accessed 27 Sept. 2024.
9. “NooCube.” NooCube, https://noocube.com/pages/sleep-upgrade. Accessed 27 Sept. 2024.
10. “Nicolas Maragos Gave NooCube 1 Star. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/63286d336a3e1ed2c3d6c4a9. Accessed 27 Sept. 2024.
11. Amazon.com, https://www.amazon.com/gp/customer-reviews/R16BT063FXRY12/ref=cm_cr_getr_d_rvw_ttl?ie=UTF8&ASIN=B09PC5SFSH. Accessed 27 Sept. 2024.
12. Amazon.com, https://www.amazon.com/gp/customer-reviews/R2O8SLF3Z17PA4/ref=cm_cr_getr_d_rvw_ttl?ie=UTF8&ASIN=B09PC5SFSH. Accessed 27 Sept. 2024.
13. Amazon.com, https://www.amazon.com/gp/customer-reviews/R24Q2PS81M0BWO/ref=cm_cr_getr_d_rvw_ttl?ie=UTF8&ASIN=B09PC5SFSH. Accessed 27 Sept. 2024.