Hiw to increase rem sleep

Sources:

To increase REM sleep, it's important to maintain consistent sleep patterns. Consistency in the amount of sleep you get is as important, if not more so, than simply trying to get more sleep overall. Regular sleep schedules can help improve learning and performance because they limit variations in sleep duration, which is crucial for maximizing REM sleep towards the morning 1.

Meditation and relaxation practices also play a role in improving sleep quality. While meditation may not completely replace the functions of sleep, practices like Transcendental Meditation, Yoga Nidra, and even prayer, can assist in calming the mind and body, potentially enhancing the quality of your REM sleep 2.

Additionally, creating an environment conducive for sleep, such as a cool room for deep sleep, and managing light exposure in the evening can help optimize your sleep architecture, aiding in the amount and quality of REM sleep 3.

Consistent Sleep

Andrew discusses a study that shows consistent sleep is more important than just getting more sleep overall. The data point to the fact that limiting variation in the amount of sleep is at least as important, if not more important, than just getting more sleep. This means that we should strive for a regular amount of sleep to improve our performance.
Huberman Lab
Understanding and Using Dreams to Learn and to Forget | Huberman Lab Podcast #5
1
2
3
4

For some individuals, dietary adjustments like consuming carbohydrates later in the day have been reported to improve sleep quality. Furthermore, supplements like theanine can be taken before sleep to promote relaxation, and in the case of difficulty sleeping, a combination of GABA and glycine supplements (although only recommended for occasional use) might be helpful to induce sleep 4.

Always consider consulting with a healthcare professional before making significant changes to your sleep routine or beginning new supplementation.

RELATED QUESTIONS