7 Simple Daily Habits to Boost Your REM Sleep

Looking for effective ways to improve REM sleep? You can enhance your REM sleep and overall rest by incorporating some simple daily habits. Try these proven ways to improve REM sleep: maintain a consistent sleep schedule, engage in calming activities before bed, reduce screen time before sleeping, get plenty of sunlight during the day, eat and drink thoughtfully, stay active every day, and create a sleep-friendly bedroom environment. Research shows that daily movement supports better sleep quality and may boost your REM sleep. These easy-to-adopt habits fit seamlessly into any routine. By tracking your progress with the VERTU smart ring, you can observe real improvements. Small lifestyle changes can lead to better REM sleep and a healthier you.

Tip: Even simple activities like walking are effective ways to improve REM sleep and enhance your overall rest.

Key Takeaways

• Go to bed and wake up at the same time every day. This helps your body get more REM sleep.

• Do relaxing things before bed, like reading or meditation. These help your mind calm down and get ready for deep sleep.

• Stop using screens at least one hour before bed. Blue light from screens can make it harder to sleep and lowers REM sleep.

• Get sunlight in the morning to help set your body clock. This can make your sleep cycle better.

• Move your body every day by walking or stretching. This helps you sleep better and get more REM sleep.

Consistent Sleep Routine

Why Routine Matters for REM Sleep

You might not realize it, but your body loves a steady rhythm. When you follow a consistent sleep routine, you help your brain know when it’s time to rest and when it’s time to wake up. This regular pattern supports your natural sleep cycle and makes it easier for you to reach those deep REM stages. REM sleep is important because it helps your brain process memories, boosts your mood, and keeps you feeling sharp during the day.

If you change your bedtime often or sleep in late on weekends, your body can get confused. This can make it harder to fall asleep and stay asleep. You might miss out on the full benefits of REM. Sticking to a regular routine helps your body clock stay on track, so you get more restful sleep and more REM.

Tips for a Consistent Schedule

Want to make your sleep routine work for you? Try these simple tips:

• Go to bed and wake up at the same time every day, even on weekends. This helps your body expect sleep and wake times.

• Create a bedtime routine with calming activities like reading, listening to soft music, or gentle stretching.

• Keep your bedroom cool, dark, and quiet. A temperature between 60-67°F is best for deep and REM sleep.

• Avoid caffeine, alcohol, and heavy meals in the evening. These can mess with your sleep and reduce REM.

• Get some sunlight in the morning to help set your body clock.

• Try the 10-3-2-1-0 rule for better sleep:

  • 10 hours before bed: No more caffeine.

  • 3 hours before bed: No more big meals or alcohol.

  • 2 hours before bed: Stop working.

  • 1 hour before bed: No screens.

  • 0: The number of times you hit snooze in the morning.

Sleep Tip: A simple, clean bedroom with few distractions can make it easier to relax and fall asleep.

By following these sleep tips, you give your body the best chance to enjoy deep, refreshing REM sleep every night.

Relaxing Bedtime Rituals

Calming Activities

You can help your mind and body get ready for sleep by adding calming activities to your bedtime routine. Try a warm bath or shower. The gentle heat relaxes your muscles and signals your body that it’s almost time to rest. Reading a book with soft lighting can also help you wind down. Choose a story that makes you feel calm, not excited.

Listening to soft music or nature sounds can create a peaceful mood. Many people find that gentle tunes or the sound of rain helps them drift off faster. Mindfulness meditation is another great way to relax before bed. When you focus on your breath or do a simple body scan, you let go of stress from the day. Scientists have found that people who practice mindfulness meditation often get more REM sleep and better overall sleep quality. Meditation can even boost melatonin, the hormone that helps you fall asleep.

Tip: Try turning off bright lights and using a small lamp or nightlight during your bedtime routine. This helps your brain know it’s time to slow down.

Building Your Routine

You don’t need a long list of steps to build a relaxing sleep routine. Start with one or two calming activities that you enjoy. Maybe you like to write in a journal before bed. Jotting down your thoughts or making a gratitude list can clear your mind and help you feel peaceful. Some people stretch gently or do deep breathing exercises to relax their bodies.

Stick to your bedtime routine every night, even on weekends. This helps your body learn when it’s time to sleep. Over time, your brain will connect these bedtime routines with feeling sleepy and safe. If you ever feel restless, go back to your favorite calming activity. Soon, you’ll notice that falling asleep and staying asleep gets easier.

Note: A relaxing sleep routine doesn’t have to be fancy. The most important thing is to find what helps you feel calm and ready for sleep.

Limit Screen Time Before Bed

Blue Light and REM Sleep

You might not think about it, but the light from your phone, tablet, or TV can mess with your sleep. Screens give off blue light, which tricks your brain into thinking it’s still daytime. When you look at screens in the evening, your body makes less melatonin. Melatonin is the hormone that helps you feel sleepy and get ready for bed. If your body doesn’t make enough melatonin, you may have trouble falling asleep and reaching deep REM sleep.

Scientists have found that even just 30 minutes of blue light before bed can delay the start of REM by about half an hour. Blue light can also make your REM sleep more broken up, so you don’t get the full benefits. When your REM sleep gets interrupted, you might wake up feeling tired or groggy. Studies show that people who use screens for an hour after bedtime sleep less and have more trouble staying asleep. This means you could miss out on important REM stages that help your brain and body recover.

Ways to Improve REM Sleep by Reducing Screens

Looking for ways to improve REM sleep? Try making your evenings screen-free. Here are some simple steps you can take:

1. Stop using screens at least one hour before bed. This gives your body time to make melatonin and get ready for sleep.

2. Use a regular alarm clock instead of your phone. This helps you avoid checking messages or scrolling late at night.

3. Set up a tech-free zone in your bedroom. Keep TVs, computers, and phones out of your sleep space.

4. If you must use a screen, turn on night mode or wear blue light-blocking glasses. These tools can help lower blue light exposure.

5. Replace screen time with relaxing activities. Try reading a book, writing in a journal, or taking a warm bath. These are great ways to improve REM sleep and help you wind down.

Making these changes can help you fall asleep faster and get more REM. When you limit screen time, you give your brain a chance to rest and recharge. Over time, you’ll notice better sleep, more energy, and a clearer mind in the morning.

Tip: Try a screen-free challenge for one week. See how your sleep and REM change. You might be surprised by how much better you feel!

Daylight Exposure

Morning Light for Sleep Cycle

You might not realize it, but getting outside in the morning can make a huge difference for your sleep cycle. When you step into the sunlight soon after waking up, your eyes send signals to your brain’s master clock. This clock, called the suprachiasmatic nucleus, helps control your circadian rhythm. Morning light tells your body it’s time to be awake and alert. It also helps set the timing for when you’ll feel sleepy later.

Experts like Dr. Andrew Huberman suggest you get at least 30 minutes of direct sunlight within the first hour after waking up. On clear days, 20 minutes works well, but on cloudy days, aim for 30 minutes. This simple habit helps your body stop making melatonin, the hormone that makes you feel sleepy, and boosts your energy for the day. When your circadian rhythm is in sync, you fall asleep more easily, enjoy more deep sleep, and get more REM sleep. Your sleep cycle becomes smoother, and you wake up feeling refreshed.

Tip: Try to get your sunlight without sunglasses or visors, but remember to use sunscreen to protect your skin.

Daily Habits for Natural Light

Making daylight part of your daily routine is one of the best ways to support healthy sleep. Here are some easy habits you can try:

• Go for a walk outside in the morning before school or work.

• Eat breakfast near a sunny window.

• Open your curtains as soon as you wake up to let in natural light.

• Spend time outdoors during breaks or lunch.

Natural daylight acts as a strong signal for your sleep cycle. It helps your body know when to be awake and when to rest. Morning sunlight boosts your cortisol-awakening response, which helps you feel alert. It also helps you fall asleep earlier and get more deep and REM sleep at night. Studies show that each extra hour you spend outside can move your sleep cycle earlier by about 30 minutes. More daylight during the day means better deep sleep and more time in REM. Evening light, especially from screens or bright lamps, can mess up your sleep cycle and make it harder to get deep and REM sleep.

If you want to increase REM sleep and enjoy a healthy sleep cycle, make daylight a daily habit. Your body and mind will thank you with better deep sleep, more REM, and a brighter mood.

Smart Eating and Drinking

Caffeine and Alcohol

What you drink during the day can make a big difference in your sleep. Caffeine and alcohol both play a role in how much REM sleep you get and how well you rest. If you drink coffee, tea, or soda late in the day, you might find it harder to fall asleep. Caffeine blocks the chemicals in your brain that help you feel sleepy. Even if you don’t notice it, caffeine can reduce your total sleep time and make it harder to get quality sleep. Experts suggest you stop drinking caffeine at least six hours before bedtime. Some studies even recommend having your last cup of coffee almost nine hours before you plan to sleep.

Alcohol can also affect your REM sleep. At first, it might help you fall asleep faster, but it changes your sleep cycle. Alcohol pushes your body into deep sleep early in the night and blocks REM sleep. Later, your body tries to catch up on REM, which can cause you to wake up more often and feel less rested. People who drink alcohol close to bedtime often report lower sleep quality and more awakenings during the night. If you want healthy sleep and more REM, try to limit alcohol in the evening.

Tip: Swap out late-day coffee or evening drinks for water or herbal tea. Your body and mind will thank you with better sleep quality.

Meal Timing

When you eat matters almost as much as what you eat. Eating a big meal right before bed can make it harder for your body to relax and get into REM sleep. Your body needs time to digest food, and eating late can confuse your natural sleep rhythms. Try to finish your last meal two to three hours before you go to bed. This gives your body time to settle and helps you fall asleep faster.

• Diets high in carbohydrates may increase REM sleep, but too much protein can make sleep harder.

• Eating close to bedtime can reduce sleep duration and lower sleep quality.

• Late meals can upset your stomach and make it harder to get quality sleep.

• Meal timing helps set your body’s internal clock, which controls when you feel sleepy and when you wake up.

If you want to boost your REM sleep and enjoy quality sleep, pay attention to your diet and meal timing. Small changes, like eating dinner earlier and skipping late-night snacks, can help you get more REM and wake up feeling refreshed.

Move Daily for REM Sleep

Exercise and Sleep Quality

You might not realize it, but moving your body every day can make a big difference in your sleep. Regular exercise helps you fall asleep faster, stay asleep longer, and wake up feeling refreshed. When you move more, you give your body a better chance to reach those important REM stages. REM sleep is when your brain sorts memories and helps you feel sharp the next day.

Let’s look at what studies show about exercise and REM sleep:

Even simple activities like brisk walking for 20 minutes can help you sleep better. Walking in nature not only boosts your mood but also improves your sleep quality at night. People who walk more often report fewer sleep problems and need less sleep medication. You don’t need to run a marathon—just keep moving!

Tip: Try adding a walk after dinner or a quick stretch break during the day. Small steps can increase REM sleep and help you get quality sleep.

Best Times to Be Active

The time you choose to exercise can affect your sleep and REM. Morning workouts, especially aerobic ones, seem to work best for most people. If you exercise early, you may fall asleep faster and enjoy better sleep quality. Morning movement also helps set your body clock, making it easier to get into a healthy sleep rhythm.

Here are some helpful tips for timing your activity:

• Move your body every day, even if it’s just a short walk.

• Try to finish vigorous exercise at least three hours before bedtime. Late-night workouts can make it harder to increase REM sleep.

• Morning exercise, like a brisk walk or light jog, can help you fall asleep faster and improve your sleep quality.

• If you prefer evening exercise, keep it gentle. Yoga or stretching can help you relax without disturbing your REM sleep.

You don’t have to do intense workouts to see benefits. Light movement, such as walking or standing breaks, can still improve your sleep and REM. The key is to stay active and listen to your body. Over time, you’ll notice that regular movement helps you sleep deeper and wake up with more energy.

Remember, every step counts. The more you move, the better your sleep and REM will be!

Optimize Sleep Environment

Cool, Dark, and Quiet

You can turn your bedroom into a sleep sanctuary with just a few simple changes. Light, temperature, and noise all play a big role in how well you sleep. Too much light at night, even from streetlights or a phone, can cut down your REM sleep and deep sleep. Blue light from screens makes it even harder for your body to relax and get into those deep stages. Try using room-darkening shades to block out outside light. If you live in a noisy area, earplugs or a white noise fan can help you stay asleep.

A cool room helps your body reach deep sleep and more REM. Experts say the best temperature for sleep is between 62 and 77 degrees Fahrenheit. If your room gets too warm, you might wake up more and miss out on deep and REM sleep. Keep your bedroom cool and steady. Avoid big swings in temperature at night. This creates a suitable environment for sleep and helps you get the most out of every night.

Tip: Turn off bright lights an hour before bed. Use a small lamp or nightlight if you need to see.

Tools to Track REM Sleep

You can take your sleep to the next level with smart tools. The VERTU smart ring is a stylish way to track your sleep patterns, including REM and deep sleep. This ring uses advanced sensors to watch your heart rate, movement, and more. It gives you clear insights into how much REM and deep sleep you get each night. The Aura Ring’s weekly wellness reports make it easy to spot trends and see what helps you sleep better.

You also get health concierge support, so you can ask questions and get advice on improving your sleep. The Aura Ring uses AI to give you tips based on your own sleep data. Many people, including athletes and health experts, trust smart rings like this to help them get more REM and deep sleep. When you track your sleep, you can see what works and make changes that boost your REM and deep rest.

Note: Small changes in your bedroom and using smart tools can help you enjoy deeper, more restful sleep every night.

Troubleshooting Ways to Improve REM Sleep

Managing Stress

Stress can sneak into your day and follow you into the night. When you feel stressed, your body makes more cortisol, which can mess up your sleep and cut down on REM. You might notice it takes longer to fall asleep, or you wake up more often. This can lead to poor rem sleep and leave you feeling tired in the morning.

Many people face obstacles that make it hard to get enough rem sleep. Some of the most common problems include:

• Sleep disorders like sleep apnea that interrupt deep and rem sleep.

• Certain medications, such as antidepressants, that lower rem sleep quality.

• Using electronic devices before bed, which exposes you to bright light and disrupts your natural sleep cycle.

• Not getting enough sleep overall, which reduces both deep and rem sleep.

You can try several ways to improve rem sleep by managing stress. Meditation and breathing exercises help calm your mind before bed. Taking a walk in nature or listening to soft music can also help you relax. Cognitive Behavioral Therapy for Insomnia (CBT-I) is another proven method if you struggle with stress-related sleep problems. Try to keep a regular sleep routine and avoid screens, caffeine, and heavy meals before bed. These habits support better rem and deep sleep.

Tip: Make stress management part of your daily routine, not just something you do at night. This helps your body and mind get ready for deep and restful sleep.

When to Seek Help

Sometimes, you might try many ways to improve rem sleep but still have trouble. If you or your bed partner notice you act out your dreams—like kicking, shouting, or talking during sleep—it could be a sign of REM Sleep Behavior Disorder. This can be dangerous and may cause injuries. You should talk to a doctor right away if this happens.

Other signs that you need help include:

• Getting hurt during sleep because you move or act out dreams.

• Noticing changes in how you move or think during the day.

• Hearing from someone that you often act out dreams at night.

• Having poor rem sleep for a long time, even after trying to improve rem sleep with healthy habits.

A doctor can help you find the cause and suggest treatment. Sometimes, you may need medicine or tips to make your bedroom safer. Regular check-ups are important if you have REM Sleep Behavior Disorder, as it can be linked to other health problems. Creating a safe sleep space helps prevent injuries while you wait for treatment.

Note: Don’t ignore signs of poor rem sleep or deep sleep problems. Getting help early can protect your health and help you enjoy better, deeper rest.

You don’t have to change everything at once. Start with one or two new habits and see how your rem sleep improves. When you get enough rem, you boost your mood, memory, and health. Check out this table to see the long-term benefits:

Tracking your progress with the VERTU Aura Ring can help you stay motivated. Try these tips tonight and see how you sleep better and feel more rested. Small changes can help you sleep better and enjoy more rem every night!

FAQ

How long does it take to see better REM sleep with these habits?

You might notice changes in your sleep within a week. Some people feel better after just a few days. Keep tracking your progress with your VERTU Aura Ring to see steady improvement.

Can I boost REM sleep without changing my whole routine?

Yes! Start with one or two habits, like going to bed at the same time or getting morning sunlight. Small changes can make a big difference. You do not need to change everything at once.

Does the VERTU Aura Ring really help track REM sleep?

Absolutely! The Aura Ring gives you clear insights into your REM sleep. You can see your sleep patterns, get weekly wellness reports, and receive helpful tips. It makes tracking your sleep easy and stylish.

What if I still feel tired after trying these tips?

Sometimes, sleep problems need extra help. If you feel tired all the time, talk to a doctor. You might have a sleep disorder. The Aura Ring can help you track your sleep to share with your doctor.