How to Increase Deep Sleep & REM Sleep: 13 Tips & Remedies

Key Takeaways

• Deep sleep and REM sleep are essential for physical and mental health, recovery, memory, and overall sleep quality.

• The best ways to increase deep sleep include keeping a consistent sleep schedule, reducing caffeine, managing stress, improving your sleep environment, and supporting nasal breathing with tools like mouth tape and nasal strips.

• If natural sleep remedies are not working after several weeks, a doctor or sleep center may recommend a sleep study or personalized treatment plan.

• Ongoing sleep problems may require testing for conditions like obstructive sleep apnea or other sleep disorders.

What Is Deep Sleep?

Deep sleep, also called slow-wave sleep or stage 3 non-REM sleep, is the deepest stage of the sleep cycle. During this sleep stage, your brain waves slow down, your muscles relax, and your body begins intensive repair and recovery.

This stage of sleep is when your body:

• Repairs tissues and muscles

• Strengthens the immune system

• Releases growth hormone

• Restores energy levels

• Supports metabolic health

REM sleep, or rapid eye movement sleep, is another critical sleep stage that supports learning, memory, emotional processing, and brain performance. (1)

According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep each night to support healthy deep sleep and REM sleep patterns.

A lack of deep sleep can lead to:

• Poor recovery

• Brain fog

• Mood changes

• Lower athletic performance

• Weakened immunity

• Increased risk of chronic disease

Research published by the CDC also links sleep deprivation with increased risk of obesity, diabetes, heart disease, and depression. (2)

13 Tips to Increase Deep Sleep & REM Sleep

If you currently struggle to sleep better, small changes can significantly improve your sleep overall. Here are the most effective ways to get more deep sleep naturally.

1. Reduce Caffeine Intake After Midday

Caffeine can interfere with sleep for much longer than people realize. Research shows caffeine can remain in the body for 6-8 hours and reduce deep sleep even if you fall asleep normally.

If you struggle to get enough deep sleep:

• Stop drinking coffee or other caffeinated beverages after 2 PM

• Limit pre-workout stimulants

• Avoid energy drinks

• Watch hidden caffeine sources like chocolate or soda

2. Stick to a Consistent Sleep Schedule

Your sleep and circadian rhythm work best with consistency. Going to bed and waking up at the same time each day helps your body predict sleep time and improve sleep quality. (3)

A regular sleep schedule can:

• Help you fall asleep faster

• Increase time in deep sleep

• Reduce nighttime awakenings

Try to keep your bedtime within the same 30-minute window every night, including weekends.

3. Lower Your Bedroom Temperature

Studies show cooler bedrooms support deeper sleep and better REM sleep.

The ideal room temperature for sleep is typically between 60°F and 67°F (15°C to 19°C). Cooler environments help lower core body temperature, which signals your brain that it’s time to enter deeper sleep stages. (4)

Ways to cool your sleep environment:

• Use breathable bedding like a silk pillowcase

• Wear lightweight sleepwear

• Use blackout curtains

• Improve airflow with a fan

 

Switch to Dream Recovery Performance Silk Pillowcase tonight.

 

4. Support Nasal Breathing During Sleep

Breathing quality directly affects sleep quality. Mouth breathing during sleep can contribute to snoring, dry mouth, fragmented sleep, and less deep sleep.

Nasal breathing supports:

• Better oxygen intake

• Improved airflow

• More stable sleep cycles

• Reduced nighttime waking

 

 

 

Learn more about how to stop mouth breathing and the benefits of nose breathing here.

5. Reduce Screen Time Before Bed

Blue light exposure from phones, tablets, and computers suppresses melatonin production, which disrupts your sleep cycle. This can make it harder to fall asleep and reduce your overall sleep quality. (5)

Try to avoid screens at least one hour before bedtime. If that is not possible, consider using blue light-blocking glasses such as Dream Recovery Blue Light Glasses. Reducing blue light exposure helps signal your brain that it is time to sleep and supports healthier sleep patterns.

 

 

 

6. Exercise Regularly

Regular exercise is one of the most effective ways to improve sleep health. Physical activity helps regulate your sleep cycle, reduce stress, and promote deeper sleep. However, timing matters for some people. (6)

Sometimes, exercising too close to bedtime can increase alertness and make it harder to fall asleep. Aim to exercise earlier in the day or at least a few hours before bedtime. 

7. Manage Stress Before Bed

Stress increases cortisol levels, which can disrupt sleep cycles and reduce REM sleep. (7)

Simple stress-reduction techniques include:

• Deep breathing exercises

• Meditation

• Journaling

• Stretching

• Reading

• Low-light evening routines

8. Block Light with a Silk Sleep Mask

Even small amounts of light can disrupt your sleep cycle and interfere with melatonin production. Using a silk sleep mask is one of the easiest ways to instantly create a dark sleep environment. (8)

The Dream Recovery Silk Sleep Mask is one of the best ways to biohack your sleep. It’s designed for deep comfort with Cool Tech silk while effectively blocking out light with its 3D eye cup design. This helps you fall asleep faster and stay asleep longer, especially if you live in a bright area or while you’re travelling. 

Optimise your sleep with Dream Recovery Silk Sleep Mask.

9. Avoid Alcohol Close to Bedtime

Alcohol may help people feel sleepy initially, but it often disrupts sleep later in the night. Studies show alcohol can:

• Reduce REM sleep

• Increase fragmented sleep

• Worsen sleep apnea

• Reduce sleep quality overall

(9)

Many people wake more frequently after drinking, even if they fall asleep quickly. 

10. Optimize Your Sleep Environment

Your bedroom should support sleep, as opposed to excess stimulation. For better sleep, try to keep your room dark, reduce noise, limit electronics, and invest in breathable bedding like the Dream Recovery Performance Silk Pillowcase.

Getting blackout curtains is ideal, but if you can’t, the Performance Sleep Mask can help to block out excess light while keeping your face cool.

A weighted recovery blanket may also help you feel calmer and more relaxed as you fall asleep. 

11. Avoid Heavy Meals Before Bed

Eating large meals close to bedtime may interfere with digestion and sleep quality.

To improve sleep, aim to:

• Finish large meals 2-3 hours before bed

• Avoid spicy or greasy foods late at night

• Limit sugar before sleep

However, light snacks containing magnesium or protein may support relaxation without disrupting sleep.

12. Limit Naps During the Day

Long daytime naps can reduce sleep pressure and make it harder to enter deep sleep at night, however, short naps may improve energy without affecting nighttime sleep cycles.

If you do have to nap, make sure to:

• Keep naps under 30 minutes

• Avoid naps late in the day

13. Address Possible Sleep Apnea

Obstructive sleep apnea is a common sleep disorder that reduces oxygen flow and disrupts deep sleep repeatedly during the night.

Symptoms may include:

• Loud snoring

• Gasping during sleep

• Morning headaches

• Extreme daytime fatigue

Sleep apnea can dramatically reduce deep sleep and REM sleep, while also increasing the risk of other chronic diseases. If you suspect sleep apnea, consult a sleep specialist or sleep center.

Why Is Deep Sleep Important for Functioning?

Deep sleep and REM sleep are essential for recovery, brain performance, and long-term wellness. Without enough deep sleep, both physical and mental health can suffer.

1. Physical Recovery and Muscle Repair

Deep sleep is when your body repairs muscles, tissues, and cells. Athletes and active individuals especially rely on deep sleep for:

• Recovery

• Muscle growth

• Hormone balance

• Reduced inflammation

This is why many recovery experts emphasize sleep as much as exercise and nutrition.

2. Brain Function and Memory

REM sleep plays a major role in:

• Learning

• Memory consolidation

• Problem-solving

• Emotional regulation

(11)

This means that less REM sleep may negatively affect your concentration, decision-making, and productivity. 

3. Immune System Support

Many people are unaware that sleep is essential for immune health. During deep sleep, the body releases cytokines that help fight infection and inflammation. Chronic sleep deprivation weakens these processes and may increase illness risk. (12)

4. Heart and Metabolic Health

Research links poor sleep with:

• High blood pressure

• Weight gain

• Insulin resistance

• Increased cardiovascular risk

(13)

When to Consult a Doctor for Sleep-Related Issues

If you’ve implemented healthy sleep habits for several weeks and still struggle with poor sleep quality, excessive fatigue, or less deep sleep, it may be time to consult a doctor.

A sleep specialist may recommend:

• A sleep study

• Sleep apnea testing

• Bloodwork

• Circadian rhythm assessments

• Evaluation for insomnia or REM sleep behavior disorder

These tests help identify underlying sleep disorders that natural remedies alone may not fix.

Signs you should seek professional help include:

• Chronic daytime exhaustion

• Loud snoring or gasping

• Trouble staying asleep

• Persistent insomnia

• Frequent waking during the night

Get the Best Sleep You’ve Had Using Dream Recovery

Improving deep sleep comes from layering better sleep habits consistently over time.

Simple tools like Dream Mouth Tape and Second Wind Nasal Strips can support healthier breathing habits for more restorative rest, while Dream Recovery’s Performance Pillowcase and Silk Sleep Mask can create a darker and cooler environment for deeper sleep.

Shop Dream Recovery’s sleep tools now. 

Keep reading about more tips on how to get more REM sleep and how to improve HRV during sleep. 

FAQs 

How much deep sleep do adults need?

Most adults spend about 13-23% of total sleep time in deep sleep, which equals roughly 1.5-2 hours per night.

Can you increase REM sleep naturally?

Yes, you can increase REM sleep naturally. Consistent sleep schedules, reduced alcohol intake, stress management, mouth tape, and enough total sleep can help increase REM sleep naturally.

Does melatonin increase deep sleep?

Sometimes. Melatonin may help regulate sleep timing, but it does not directly guarantee more deep sleep for everyone.

Can exercise improve deep sleep?

Yes, regular physical activity is strongly linked to better sleep quality and increased slow-wave sleep.

What causes less deep sleep?

Common causes of reduced deep sleep include stress, caffeine, mouth breathing, alcohol, inconsistent sleep schedules, sleep apnea, and poor sleep habits.