How to Improve Your REM Sleep and Get More Deep Sleep?
by Laura VDS on Feb 06, 2025
You sleep for eight hours, but still wake up tired. Sound familiar? Then it's time to look not only at how long you sleep, but also at how well you sleep. Quality over quantity. Two important sleep phases determine how restorative your sleep really is: your REM sleep and your deep sleep .
In this article I will tell you more about these two important sleep phases.
What is your REM sleep?
REM stands for Rapid Eye Movement . In this sleep phase, you are mentally active: you dream, your brain processes information, your emotions are regulated and your memory gets an upgrade. Your muscles are temporarily paralyzed, so you will not sleepwalk in this phase, but your brain continues to work at full speed.
In short: REM sleep is crucial for your mental health, concentration and creativity .
How Many Hours of REM Sleep Do You Need?
On average, you spend about 20-25% of your total sleep in REM . If you sleep 8 hours, that's about 1.5 to 2 hours . Less than that? Then your brain is not wide awake in the morning. You often feel drowsy, lethargic or even emotional.
How can I increase my REM sleep?
✔️ Fixed sleep routine : Go to bed and wake up at the same time every day. Yes, even on weekends!
✔️ No alcohol or caffeine late in the day : Alcohol and caffeine disrupt your REM sleep.
✔️ Avoid screens before bed : Blue light inhibits the production of melatonin, the sleep hormone that helps you enter deep sleep and REM sleep.
✔️ Use natural sleep aids : A supplement with valerian extract, L-theanine, vitamin B6 and melatonin helps you sleep faster and better.
Why is my REM sleep so bad?
- Irregular sleep pattern (e.g. due to changing work hours or late screen time).
- Stress or mental overstimulation before going to sleep.
- Substances such as alcohol, nicotine or heavy medication.
- Sleep disorders such as sleep apnea or insomnia.
Your REM sleep usually occurs at the end of your sleep cycle. Do you often wake up too early or lie awake a lot during the night? Then you probably miss your last REM block.
What is deep sleep?
Deep sleep, also called slow-wave sleep , is the phase in which your body physically recovers: your muscles recuperate, your immune system is strengthened and your body produces growth hormones.
Your brain slows down completely, brain activity is minimal and you will not wake up easily from sounds.
How much deep sleep per night is normal?
Between 13% and 23% of your total sleep should be deep sleep. For an 8-hour night's sleep, that's about 1 to 2 hours .
How to get more deep sleep?
✔️ Cool bedroom : 16-18°C is ideal for deep sleep.
✔️ Dark, quiet space : Invest in blackout curtains and earplugs (if necessary).
✔️ Valerian extract and L-theanine : Both ensure relaxation of your nervous system. You can find them in, among others, the Deep Sleep Gummies from GIMMY .
✔️ No heavy meals before bed : Just like you, your digestive system needs to rest. So don't let it work too hard while you sleep.
