How do I maximize REM sleep


Maximizing REM sleep can be influenced by understanding and optimizing your sleep architecture. The first 90 minutes of sleep typically lead up to the initial REM period, which occurs approximately 95 minutes into sleep, comprised largely of non-REM sleep beforehand. Certain sensations, such as the feeling of falling which causes you to jolt awake, occur in the lighter stages of sleep, specifically in the first and second sleep stages, characterized by sleep spindles and K complexes 1.

REM sleep is not only critical for emotional stability and mental health, but also has been shown to have a strong predictive value for longevity. A study found that for every 5% reduction in REM sleep, there was a 13% associated increased risk of mortality. Thus, the quantity of REM sleep is crucial as it shows a linear relationship with reduced risk of death according to large population studies 2.

Focusing on improving overall sleep hygiene and preserving a consistent sleep pattern can help maximize REM sleep. While specific tips pertaining to increasing the amount of REM sleep were not brought up in the clips, general recommendations for sleep, such as maintaining a cool, dark, and quiet sleep environment, sticking to a regular sleep schedule, and avoiding stimulants before bedtime, can foster overall sleep quality and could help promote the amount of REM sleep achieved.

Sleep Architecture

Gina and Andrew discuss the architecture of a perfect night's sleep, including the different stages of non-REM sleep and REM sleep. They also delve into the types of dreams that occur during the first and second 90-minute cycles of sleep and how they differ from the patterns of sleep and dreaming that occur later in the night or toward morning.

Huberman Lab

Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State | Huberman Lab Podcast