Better sleep lifts mood, sharpens memory, and speeds recovery. That is the payoff. You feel it the next day. Here is the quick picture: deep sleep repairs the body, REM sleep repairs the brain. If you want a strong body and a clear mind, you need both. This guide shows how to get more deep and rem sleep with simple steps that actually fit a normal life.
You will get a three-part plan. First, quick science so you know what to target. Second, a night routine and bedroom setup to make sleep easier. Third, daytime habits and smart tools that improve sleep at night. Expect steady gains over 1 to 2 weeks, not perfection in one night.
Deep sleep vs REM sleep: what they do and how much you need
Deep sleep, also called slow wave sleep, is when the body gets serious about repair. It supports the immune system, muscle recovery, and release of growth hormone. It puts fuel back in your tank, so you wake with solid energy.
REM sleep is dream-heavy sleep. It helps memory, learning, and creativity. It also steadies mood and helps handle stress. Think of it as the brain’s overnight cleanup and backup.
Both matter, but they peak at different times. Deep sleep shows up earlier in the night, usually in the first half. REM sleep builds later, often in the hours before you wake. To get enough of both, you need enough time in bed.
Most adults do best with 7 to 9 hours in bed. That often yields 1 to 2 hours of deep sleep and 1 to 2 hours of REM. Your numbers vary by age, fitness, and stress. Track trends, not single nights.
Quick signs you might be short on deep sleep: heavy grogginess, sore body, or a “ran a marathon” feeling after a full night. Low REM often shows as low mood, foggy memory, or feeling flat and uninspired. The good news, you can shape both with your evening routine and sleep setting.
Deep sleep basics (slow wave sleep)
Deep sleep peaks in the first half of the night, especially the first one or two sleep cycles. It supports muscle repair, immune function, and morning energy. You get more deep sleep with regular exercise, a cool dark room, and steady sleep times. It often drops with alcohol, late heavy meals, pain, or a hot bedroom. Guard that first 90 minutes after your head hits the pillow.
REM sleep basics (dream sleep)
REM sleep ramps up in the second half of the night, closer to morning. It supports memory, learning, creativity, and mood control. Stress, late screens and social media, alcohol, and short sleep can all cut REM. Some medicines reduce REM as a side effect. If you are unsure about a drug, ask your doctor or pharmacist.
Simple signs you are short on deep or REM
- Low deep sleep: heavy grogginess, body soreness, feel unrefreshed despite enough hours.
- Low REM: low mood, foggy memory, low creativity, vivid dreams yet tired.
- Wearables can help spot trends, not diagnose. Trust how you feel more than a single score.
How to get more deep and REM sleep tonight: bedtime routine and bedroom setup
Start tonight by controlling the few things that matter most. Timing, light, temperature, and noise shape your sleep cycles. A gentle wind-down gives your brain a clear signal to power down. If you want a quick win on how to get more deep and rem sleep, pick a steady sleep window, dim the lights, cool the room, and protect that first sleep cycle.
You do not need 20 new habits. A few strong ones beat a long checklist. Keep your plan simple, then repeat it for a week. Your body will learn the pattern.
Pick a steady sleep window and protect the first 90 minutes
Choose a consistent 8 to 9 hour sleep window and keep it on weekends. Your wake time sets your body clock, so keep it steady. The first sleep cycle is prime time for deep sleep, so do not let late texts, work, or chores steal it. If you must shift bedtime, move it by 15 to 30 minutes per night. Gradual changes stick better than big jumps.
Light, temperature, and noise: set your room for deeper sleep
Make the room dark. Use blackout shades or an eye mask, and switch to warm lamps at night instead of bright overhead lights. Keep air cool, aim for 60 to 67°F (15 to 19°C), and use a fan or breathable bedding. Keep it quiet with earplugs or white noise. Reduce snoring triggers with side sleeping or nasal strips. Keep phones out of reach. Charge across the room or outside the bedroom.
Evening eating, caffeine, and alcohol timing
Stop caffeine by early afternoon, around 2 p.m. Finish alcohol 3 to 4 hours before bed. Even small amounts can reduce deep and REM sleep. Eat dinner about 3 hours before bed. If you are hungry late, choose a light snack like yogurt, a banana, or a small bowl of oats. Front-load fluids during the day to cut bathroom trips at night.
Wind-down habits that boost deep and REM sleep
Give yourself a 20 to 45 minute wind-down. Dim lights, read a paper book, do gentle stretching, or take a warm shower or bath 1 to 2 hours before bed. Try 4-7-8 or box breathing for 3 to 5 minutes to reduce stress. Write tomorrow’s top 3 tasks so your mind can let go. Skip intense workouts and heavy debates late at night.
Daytime habits and smart tools that build more deep and REM sleep
Great sleep starts during the day. Light in the morning, movement, and stress control all improve your sleep at night. Short naps can help, but long late ones cut into deep sleep. A few supplements can support sleep for some people, but use them with care. Trackers can show progress on habits, not precise sleep stages.
Morning light and movement set your body clock
Get outside light for 5 to 10 minutes within an hour of waking. Go longer if it is cloudy. This tells your brain when to start the day and when to make melatonin at night. Add light movement, like a short walk or a casual bike ride. Do it most days. Consistency matters more than intensity here.
Exercise for deeper sleep (without hurting REM)
Aim for 150 minutes of moderate activity per week, and add 2 to 3 strength sessions. Finish hard workouts at least 3 hours before bed. Late intense training raises body temperature and heart rate, which can delay deep sleep. If evenings are your only option, keep it lighter with mobility or easy cardio. Hydrate and cool down well.
Stress, naps, and screens: simple rules that help
Take a daily stress break. Try 10 minutes of breathing, prayer, meditation, or a quiet walk. Use naps with care, before 3 p.m., under 30 minutes, and not every day. Long or late naps can cut deep sleep at night. Limit late-night scrolling. Use Night Shift or blue light filters after sunset, and skip doomscrolling in bed.
Supplements and trackers (use with care)
Try only one supplement at a time, and keep notes. Options many people use: magnesium glycinate (200 to 400 mg), glycine (3 g), and tart cherry concentrate (1 to 2 tablespoons). Melatonin can help with shift work or jet lag, very low dose (0.3 to 1 mg) and short term. Check with your doctor if you are pregnant, nursing, on medicines, or have a condition. Trackers like Oura, Apple Watch, or WHOOP are helpful for trends like bedtime, HRV, and resting heart rate. Stage numbers are estimates. Focus on how you feel and steady habits. If you snore loudly, choke at night, or feel very sleepy during the day, talk with your doctor about sleep apnea.
Conclusion
Better sleep builds from a few daily choices. Protect a steady sleep window, keep the room dark, cool, and quiet, time food and caffeine well, get morning light and daily movement, and use simple stress tools. Follow this 7-day plan: set your bedtime and wake time, prep your room, pick one wind-down routine, get morning light, add three workouts, do one stress practice per day, then review on day 7. This simple plan shows how to get more deep and rem sleep without guessing. If problems persist, or you have loud snoring, insomnia, or restless legs, talk with a doctor. Small changes today can reshape your nights and your days.
Deep and REM Sleep FAQ: Practical Answers That Work
What are deep and REM sleep, and why do they matter?
Deep sleep repairs the body, supports immune function, and builds memory. REM sleep supports learning, mood, and creativity. You need both for alertness the next day.
How much deep and REM sleep do adults usually get?
Adults typically get 13 to 23 percent deep sleep and 20 to 25 percent REM. Percentages vary by age, health, and schedule. Chasing a perfect number creates stress. Aim for steady, high quality sleep.
Can I train my body to get more deep sleep?
Yes. Keep a consistent bedtime and wake time, even on weekends. Exercise most days, finish hard workouts at least 3 hours before bed. Limit alcohol, it cuts deep sleep. Treat pain and nasal congestion. Manage stress, which fragments deep sleep.
How do I increase REM sleep?
Protect the last third of the night, since REM peaks then. Get 7 to 9 hours, not 5 or 6. Avoid alcohol and THC in the evening, both suppress REM. Keep a steady schedule. Address sleep apnea and depression treatment plans with your clinician.
What bedtime schedule works best?
Pick a wake time you can keep daily. Set bedtime so you get 7 to 9 hours. Do the same schedule on weekends, or shift by no more than 1 hour. Use a 30 to 60 minute wind down.
Does light exposure affect deep and REM?
Morning daylight anchors your body clock. Get 10 to 30 minutes soon after waking. Keep evenings dim. Avoid bright overhead light 2 hours before bed. Use warm, low light if you read.
How do caffeine, alcohol, and nicotine affect sleep stages?
Caffeine blocks sleep pressure and cuts deep sleep late in the day. Stop caffeine 8 to 10 hours before bed. Alcohol shortens REM and deep sleep, then causes 3 a.m. wake ups. Nicotine is a stimulant, it fragments sleep.
What bedroom temperature and setup help?
Cool, dark, and quiet works best. Set room temperature around 60 to 67°F. Use blackout curtains or a sleep mask, plus earplugs or white noise if needed. A warm shower 1 to 2 hours before bed helps your core cool down.
Do exercise and timing change deep or REM sleep?
Regular exercise increases deep sleep modestly and cuts time to fall asleep. Morning or afternoon is best. Vigorous workouts late at night can delay sleep. Gentle yoga or stretching is fine before bed.
Should I change my diet or meal timing?
Finish dinner 2 to 3 hours before bed. Keep late meals light and not spicy. A small carb snack can help you fall asleep. Limit sugar and heavy fat at night. Sip fluids early in the evening to cut bathroom trips.
Are naps good or bad for deep and REM?
Short, early naps help. Keep naps to 20 to 30 minutes, before 3 p.m. Long or late naps reduce sleep pressure and can trim deep sleep at night.
Which supplements might help, and which should I avoid?
Melatonin shifts timing, it rarely deepens sleep. Useful for jet lag or night owls. Magnesium glycinate or citrate may ease sleep onset in some people. Glycine, 3 grams 30 to 60 minutes before bed, can improve sleep quality. Tart cherry may support melatonin. Avoid regular use of sedating antihistamines, they worsen next day alertness and disrupt stages. Talk with your clinician if you take other meds.
Can screens or blue light cut REM?
Bright light at night delays melatonin, which pushes sleep later and trims REM. Dim devices, use night mode, and stop screens 60 minutes before bed. If you must use them, wear amber glasses or lower brightness and contrast.
Do common medicines change REM or deep sleep?
Yes. SSRIs, SNRIs, and tricyclics reduce REM. Benzodiazepines and some sleep aids reduce deep sleep. Beta blockers can lower melatonin and disrupt sleep. Steroids, decongestants, and some ADHD meds can impair sleep. Never stop a medicine without medical advice. Ask about timing or alternatives.
How accurate are sleep trackers for stages?
Trackers estimate stages, not measure them. They do better with total sleep and wake time than with stage breakdowns. Use trends, not single-night numbers. Focus on how you feel and daytime alertness.
I wake up a lot. How can I protect deep and REM?
Cut alcohol and late fluids. Keep the room cool and dark. If you wake, avoid the clock, breathe slowly, and stay in bed unless you feel wired. If you cannot fall back asleep after 20 minutes, read something calm in low light, then return to bed.
What if I work nights or travel across time zones?
For night shifts, use bright light during the shift, sunglasses on the commute, and a dark, cool room for daytime sleep. Anchor at least 5 to 6 hours of sleep at the same time daily. For jet lag, shift your schedule 1 to 2 hours per day before travel, time light exposure at your destination, and use low dose melatonin in the early evening for eastbound trips.
Could a sleep disorder be blocking deep or REM?
Yes. Sleep apnea reduces deep and REM and causes awakenings. Restless legs, chronic pain, reflux, and anxiety all fragment sleep. Loud snoring, gasping, or daytime sleepiness are red flags. Get evaluated.
How long until I see improvements?
Most people notice changes within 1 to 2 weeks of a steady schedule, light control, and reduced alcohol and caffeine. Deep and REM patterns stabilize over several weeks.
When should I see a doctor?
Seek help if you have loud snoring, pauses in breathing, restless legs, frequent nightmares, or persistent daytime sleepiness. Also seek care if insomnia lasts more than 3 months. Treatment can restore normal deep and REM sleep.
