How to Improve REM Sleep Naturally
REM Sleeping
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Getting enough Rapid Eye Movement (REM) sleep is essential for mental clarity, emotional regulation, and long-term brain health. Yet many people struggle to get the high-quality REM sleep their bodies need. In this article, we’ll explore how to naturally enhance your REM sleep using evidence-backed strategies. But first, let’s break down what REM sleep is and how it fits into the broader architecture of sleep.
Understanding Sleep Stages
Sleep isn't a uniform state, it occurs in repeating cycles composed of distinct stages. Each stage plays a unique role in restoring and maintaining your physical and mental health.
Stage 1 — Light Sleep
This transitional stage lasts 1–7 minutes. Brain activity slows, muscles relax, and eye movements reduce. It's easy to wake someone from this stage.
Stage 2 — Deeper Light Sleep
This stage typically lasts 10–25 minutes per cycle. Body temperature drops, heart rate slows, and brain wave activity includes brief bursts called sleep spindles and K-complexes. These patterns are thought to aid in memory consolidation (think of your brain as a computer, your memories from the previous day are initially saved in temporary storage, now the brain sorts them neatly into long-term storage).
Stage 3 — Deep Sleep (Slow-Wave Sleep)
This is the most restorative stage of sleep, when the body repairs tissue, builds muscle, and strengthens the immune system. Brain activity features slow delta waves. It’s harder to wake someone in this stage.
Stage 4 — REM Sleep
REM (Rapid Eye Movement) sleep first occurs around 90 minutes after falling asleep and repeats several times throughout the night, with longer durations in later cycles. During REM:
Brain activity becomes more similar to wakefulness
Most dreaming occurs
The body undergoes temporary muscle paralysis (atonia)
Heart rate and breathing become irregular
REM sleep is crucial for learning, memory consolidation, creativity, and emotional processing. Disruption to REM sleep is linked to mood disorders, cognitive decline, and impaired problem-solving ability.
How to Improve REM Sleep Naturally
1. Stick to a Consistent Sleep Schedule
Maintaining a regular sleep-wake cycle supports healthy circadian rhythms and allows your body to cycle naturally through all sleep stages, including REM. Inconsistent bedtimes can reduce overall sleep quality and REM duration.
Study: A 2017 paper in Scientific Reports found that irregular sleep patterns among students significantly reduced REM sleep and overall cognitive performance (Phillips et al., 2017).
2. Avoid Alcohol Before Bed
Alcohol may help you fall asleep faster, but it suppresses REM sleep in the first half of the night and leads to more fragmented sleep later on.
Study: Research in Alcoholism: Clinical and Experimental Research found that even moderate alcohol consumption before bed significantly reduced REM sleep (Roehrs & Roth, 2001).
3. Magnesium and Zinc Supplementation
Magnesium supports neurotransmitter regulation and muscle relaxation. Zinc, when combined with magnesium and melatonin, has been shown to improve sleep quality.
Study: Rondanelli et al. (2011) showed that supplementation with magnesium, zinc, and melatonin improved sleep onset and quality in older adults.
4. Supplement with L-Theanine or Apigenin
L-theanine (found in green tea) promotes alpha brainwave activity and reduces anxiety, helping you transition into deeper sleep stages. Apigenin (found in chamomile) binds to GABA receptors, offering mild sedative effects.
Study: L-theanine has been shown to enhance sleep quality without sedation (Nutritional Neuroscience, 2019).
5. Try Montmorency Cherry (Tart Cherry) Juice
This cherry variety is a natural source of melatonin. Regular consumption may improve sleep duration and quality.
Study: A 2012 study in the European Journal of Nutrition found that adults drinking tart cherry juice had increased melatonin levels and improved sleep (Howatson et al., 2012).
6. Practice Stress Reduction Techniques
Chronic stress and anxiety are enemies of REM sleep. Mindfulness meditation, breathwork, and gentle yoga can help calm the nervous system.
Study: Mindfulness-based interventions have been associated with increased REM sleep percentages (Black et al., 2015).
7. Create a Sleep-Friendly Environment
A cool, dark, quiet room is ideal. Aim for an optimum temperature, set your thermostat between 16°C–18°C (60–65°F), use blackout curtains, and eliminate electronic light and noise pollution.
Research: Cooler temperatures improve sleep onset and the proportion of time spent in REM and slow-wave sleep (Sleep Medicine Reviews, 2012).
8. Avoid Blue Light at Night
Exposure to screens suppresses melatonin production. Use blue light filters on your devices and avoid screens at least 1–2 hours before bed.
Study: Harada et al. (2018) found that reducing blue light exposure before bed increased REM sleep duration.
Final Thoughts
Improving REM sleep isn’t about a single “magic” solution, it’s about creating an optimal environment and lifestyle that supports your brain and body through the full sleep cycle. Small, consistent changes can yield significant long-term benefits for your mood, memory, and overall well-being.
References
Phillips, A. J. K., et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports.
Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol Research & Health.
Rondanelli, M., et al. (2011). The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: A double-blind, placebo-controlled clinical trial. Journal of the American Geriatrics Society.
Howatson, G., et al. (2012). Effect of tart cherry juice on melatonin levels and enhanced sleep quality. European Journal of Nutrition.
Black, D. S., et al. (2015). Mindfulness practice leads to increases in regional brain gray matter density. Sleep Health.
Harada, T., et al. (2018). Effects of blue light on melatonin and REM sleep. Chronobiology International.
Raymann, R. J. E. M., et al. (2012). Cold hands, warm feet: An effective method to promote sleep onset latency. Sleep Medicine Reviews.
