HomeSLEEPHow to Get More REM Sleep and Deep Sleep: 5 Great Ways...

How to Get More REM Sleep and Deep Sleep: 5 Great Ways to Enjoy Restorative Rest

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While REM sleep plays a role in memory consolidation and emotional regulation, deep sleep is critical for restorative and rejuvenating functions. We’ll discuss how to get more REM sleep and deep sleep so that you can enjoy the many health benefits of quality, restorative rest.

The quality of sleep you get each night can be just as important as the amount of sleep. Two important sleep cycle stages are Rapid Eye Movement (REM) sleep and deep sleep, both crucial for rest, rejuvenation, and overall health. Keep reading to learn five great ways to get more REM sleep and deep sleep for a restful and refreshing slumber.

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The difference between REM sleep and deep sleep

Sleep is not a uniform state but a complex process consisting of several stages. Two of the most important stages of sleep are REM sleep and deep sleep. REM sleep is characterized by the rapid movement of the eyes; it’s also known as paradoxical sleep because brain activity is similar to being awake. During REM sleep, our muscles become paralyzed, our heart rate and breathing become irregular, and we dream. This stage is thought to be important for memory consolidation and emotional regulation.

Deep sleep, also known as slow-wave sleep, is characterized by slow brain waves, minimal muscle activity, and decreased heart rate and breathing. This stage of sleep is when the body repairs and regenerates tissues, strengthens the immune system, and consolidates memories.

Both stages of sleep are crucial and serve different functions. REM sleep is critical for cognitive and emotional processing, while deep sleep is essential for physical restoration and rejuvenation. Both stages are necessary for overall health and well-being.

Heart rate.

How to get more REM sleep and deep sleep:

#1 Keep a consistent sleep schedule

A consistent sleep schedule is one effective way to get more REM sleep and deep sleep. Our bodies thrive on routine, and having a consistent sleep schedule can help regulate our circadian rhythms, which control our sleep-wake cycle. When we maintain a regular sleep schedule, our bodies become accustomed to the timing of sleep and wakefulness, making it easier to fall asleep and stay asleep. This leads to more efficient and restful sleep, resulting in better REM and deep sleep. Disrupting our sleep schedule can throw off our body’s natural rhythm, leading to difficulty falling and staying asleep and affecting our overall health.

How to get more REM sleep and deep sleep:

#2 Exercise regularly

Exercise can help reduce stress, anxiety, and depression, all of which can negatively impact sleep quality. Physical activity can increase the time spent in REM sleep and deep sleep, leading to restful and restorative sleep. Exercise can also improve overall sleep quality, reduce the time it takes to fall asleep, and decrease the frequency of waking up at night. However, it’s important to note that vigorous exercise close to bedtime can stimulate the body and make it difficult to fall asleep. So, exercise earlier in the day to reap the benefits of improved sleep quality.

How to get more REM sleep and deep sleep:

#3 Establish a bedtime routine

Establishing a consistent bedtime routine signals to our bodies that it’s time to wind down and prepare for sleep. This routine can include reading, taking a warm bath, and practicing relaxation techniques like deep breathing or meditation. A bedtime routine can also help reduce stress and anxiety, which can negatively impact sleep quality. Additionally, avoiding stimulating activities like using electronic devices before bed can help promote restful sleep. So, make it a priority to establish a calming and consistent bedtime routine to get more REM sleep and deep sleep.

A girl having bath.

How to get more REM sleep and deep sleep:

#4 Reduce caffeine and alcohol

Both caffeine and alcohol can interfere with sleep quality and disrupt the natural sleep-wake cycle. Caffeine is a stimulant that can make it difficult to fall asleep, stay asleep, and reduce the amount of deep sleep obtained. Alcohol can initially make people sleepy but can lead to disrupted sleep patterns, reducing the amount of REM sleep. Limiting caffeine and alcohol consumption, especially close to bedtime, is an easy tip to start immediately getting more REM sleep and deep sleep.

A cup of coffee.

How to get more REM sleep and deep sleep:

#5 Use natural sleep supplements

Natural sleep supplements, such as glycine, magnesium, and chamomile, can help promote relaxation and reduce anxiety, making it easier to fall asleep and stay asleep. Some supplements may increase the duration and quality of REM sleep, leading to better cognitive processing. Unlike prescription sleep aids, natural supplements typically have fewer side effects and are generally considered safe. If you want to stay away from over-the-counter melatonin, there are many products available, although parsing through these options can be a chore.

One such option that does not use over-the-counter melatonin is DELTA BrainLuxury, a natural sleep supplement formulated to work with your body to promote deep and restful sleep. DELTA BrainLuxury works throughout the sleep cycle to help you get more deep sleep by harnessing the power of highly regarded natural ingredients like glycine, magnesium, and Tryptophan. It also utilizes omega-6 and omega-9, and other fatty acids to help you feel refreshed and energized to start the day.


Final word

Incorporating simple lifestyle changes such as developing a consistent sleep schedule, regular exercise, establishing a bedtime routine, and reducing caffeine and alcohol intake are four great ways to get more REM sleep and deep sleep. Natural sleep supplements could also help, but it’s important to research and take them as recommended. With these tips, you can experience a more restful and rejuvenating sleep, improving overall health and well-being.

Further reading:

Sleep Foundation: Deep Sleep: How Much Do You Need?

The National Sleep Foundation: What is REM sleep?

Psychology Today: 11 Things That Can Interfere With Your Sleep

TIME: 6 Tips to Build a Better Bedtime Routine

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.

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