If you’ve ever woken up feeling groggy despite a full night’s sleep, struggled to concentrate, or found yourself more irritable than usual, REM sleep might be the missing link. This crucial sleep stage is when your brain does some of its most important work—processing emotions, sorting memories, and strengthening cognitive function.
But here’s the problem: many people don’t get enough REM sleep. Late nights, stress, and screen time all take a toll, leaving you with fragmented sleep that skips over this essential stage. So, what exactly is REM sleep, and how can you make sure you’re getting enough of it? Let’s dive in.
What Is REM Sleep?
REM (Rapid Eye Movement) sleep is the most active stage of sleep, where brain activity spikes, dreams become vivid, and your body temporarily paralyses itself to prevent you from acting out those dreams. This stage kicks in about 90 minutes after you fall asleep, with cycles getting longer as the night progresses.
One of the biggest mistakes people make is cutting sleep short. Since REM sleep mostly happens in the second half of the night, waking up too early or falling asleep too late dramatically reduces how much REM sleep you get. If your alarm is set for 5 AM after a midnight bedtime, you’re probably missing out on the most REM-rich hours of sleep.
Why Is REM Sleep So Important?
- Helps consolidate memories and process information from the day
- Regulates emotions, reducing stress and improving mood stability
- Enhances problem-solving and creativity
- Supports overall cognitive function and mental sharpness
Without enough REM sleep, your brain struggles to retain information, and emotional regulation becomes more difficult. That’s why a bad night’s sleep often leaves you feeling scattered or unusually reactive.
How Much REM Sleep Do You Need?
The amount of REM sleep you get depends on how long you sleep. On average, REM sleep should make up about 20-25% of your total sleep time—or roughly 1.5 to 2 hours in an 8-hour night.
| Age Group | Percentage of Total Sleep in REM |
| Infants | 50% |
| Children | 25-30% |
| Adults | 20-25% |
| Seniors | Slightly less than 20% |
Because REM sleep happens in cycles, the more consistent and uninterrupted your sleep, the more REM sleep you accumulate.
Signs You’re Not Getting Enough REM Sleep
If your REM sleep is lacking, you’ll notice it in more ways than just feeling tired. A shortage of REM sleep can show up as:
- Grogginess or brain fog in the morning, even after a full night’s sleep
- Difficulty focusing or remembering things
- More emotional sensitivity, increased stress, or mood swings
- Extremely vivid or intense dreams when you finally catch up on REM sleep (a sign of REM rebound)
If these sound familiar, it’s time to make some adjustments—starting with how you approach sleep itself.
How to Get More REM Sleep Without a Total Lifestyle Overhaul
The good news? You don’t need to completely revamp your life to improve REM sleep. Small, strategic changes can dramatically increase the amount of REM sleep you get each night.
Stick to a Sleep Schedule
Your body’s internal clock thrives on consistency, and irregular bedtimes throw off your sleep cycle. If you frequently shift your bedtime or wake-up time, you’re making it harder for your body to enter deep and REM sleep. Even on weekends, try to keep your bedtime and wake-up time within an hour of your usual schedule. The more stable your routine, the more efficient your sleep cycles become, ensuring you get the full amount of REM sleep you need.
Improve Your Sleep Environment
Tossing and turning at night means less time in REM sleep. A comfortable and supportive bed plays a huge role in how long and deeply you sleep. If your mattress doesn’t support you properly, you might be waking up more often than you realise, reducing overall REM sleep. Consider an adjustable bed or high-quality mattress that reduces movement and discomfort. A well-supported sleep position allows you to stay in deeper sleep stages longer, ensuring you reach—and stay in—REM sleep for the full cycle.
Watch Your Evening Habits
What you do in the hours before bed directly affects how much REM sleep you get. Alcohol, large meals, and late-night caffeine can all interfere with your ability to stay in REM sleep. While alcohol might help you fall asleep faster, it suppresses REM sleep later in the night, leading to lower-quality rest. Try to stop drinking alcohol at least three hours before bed, and if you’re hungry late at night, opt for something light like a banana or a handful of almonds instead of a heavy meal.
Cut Down on Screen Time Before Bed
Scrolling through your phone or watching TV right before bed delays REM sleep by suppressing melatonin, the hormone that signals sleep. The blue light from screens tricks your brain into thinking it’s still daytime, making it harder to fall into a deep, restorative sleep. If screens are part of your nightly routine, switch your phone to night mode or use blue light-blocking glasses. Better yet, swap the screen for a book or relaxation technique—both of which help transition your brain into sleep mode.
Manage Stress and Wind Down Properly
If your mind is still racing when you go to bed, it’s much harder for your body to enter REM sleep. Stress keeps cortisol levels high, which interferes with the natural sleep cycle and can leave you tossing and turning. Creating a calming pre-sleep routine can make a significant difference. Whether it’s deep breathing, journaling, or reading, a relaxing activity signals to your body that it’s time to wind down. Just 10 minutes of intentional relaxation before bed can help your brain transition into sleep mode more smoothly, ensuring you reach REM sleep faster.
Get Morning Sunlight
Your sleep-wake cycle is directly influenced by natural light. Getting exposure to sunlight in the morning helps regulate your circadian rhythm, making it easier for your body to transition into deep and REM sleep later at night. Try stepping outside for 10-15 minutes in the morning—whether it’s a short walk or having your coffee near a window. The natural light signals to your body that it’s time to be alert now, making it easier to wind down properly when bedtime comes around.
Better REM Sleep Means Better Days
REM sleep is one of the most important sleep stages, playing a key role in cognitive function, emotional stability, and overall well-being. If you’re constantly waking up tired, feeling mentally sluggish, or struggling to manage stress, improving your REM sleep could make a major difference.
The best part? You don’t need drastic changes to see results. By sticking to a consistent sleep schedule, reducing screen time, managing stress, and optimising your sleep setup, you can naturally boost your REM sleep—leading to better focus, improved mood, and deeper, more restorative sleep.
And if your bed is making it harder to get quality sleep? Letto’s adjustable beds and premium mattresses are designed to support deep, uninterrupted sleep—so you wake up feeling refreshed, focused, and ready for the day ahead.
Better sleep starts with the right foundation. Invest in quality rest, and your body will thank you.