Anyone else getting low REM? How do I increase REM

[Michelle00]

Anyone found a way to increase REM cycle? My REM numbers are below average, deep sleep numbers are fine. Cannot find good info on how to increase this stage of sleep?  Anyone had any luck with this?

[ForecasterJason]

Do you sleep in a dark room and get bright light exposure first thing in the morning? Those are factors crucial to having a proper circadian rhythm, and the circadian rhythm is linked to normal REM cycles. 

[e120265]

My REM is consistenly below the benchmark as well. Let me know if you find out anything. 

[StanGale]

Looking for answers to the same question. 

[WavyDavey]

Here are my tips for getting more REM sleep:

1. Keep a regular sleep schedule, even on weekends.

2. Reduce blue light at night (use programs to do this on computer and phone).

3. Get some sun in the morning.

4. Avoid caffeine, especially in afternoon (not easy but really helps)

5. No alcohol before bed (limit to 3 hours before bedtime).

6. Regular exercise (obviously)

7. Check your medications (pain killers, decongestants, allergy medicines can lower REM)

8. Take magnesium supplment

9. Choline nutrient helps REM (commonly found in eggs)
10. Avoid THC/cannabis

11. Noise pollution (counter with earplugs and/or white noise machine)

12. Vitamin D (tends to lengthen sleep)

13. Be creative (REM sleep is where we process mentally and creatively. Draw, write or journal)

[MickeyBL]

Seems like sound advice, thank you.  And I hadn't thought about the meds impact.  I have recently been going through some dental work, taking more acetaminophen before bedtime (and in the middle of the night).  I also noticed a drastic reduction in REM sleep when I switched my herbal tea to Sleepytime Sinus formula ... Which has her al components that are decongestants.  The pain is subsiding, so maybe my sleep cycles will improve.

[Brometheus90]

I think of rem as a transfer of short term to long term memory. I would say try a challenging new hobby or book for a week to see if that does anything.