How to Get More REM Sleep Naturally

by Linda Bamber July 22, 2025

Image of Man Sleeping

Many people often ignore how important sleep is. They only realize this when they are awake at night, struggling to fall asleep.

As someone who values natural wellness, I believe better sleep can significantly improve your health, mood and, heart rate. This is especially true for REM (Rapid Eye Movement) sleep.

Today, I will share some simple tips for improving overall sleep disorders and REM sleep naturally.

These tips combine holistic methods with modern tools like the frequency watch to improve overall health.

Understanding REM and Deep Sleep: Why They Matter

Before diving into the solutions, it's essential to understand two crucial sleep stages:

Rapid Eye Movement (REM) Sleep

REM sleep is the stage when most dreaming occurs. This sleep phase is crucial for brain activity, mental restoration, memory consolidation, and emotional well-being.

Adults generally require approximately 90 minutes of REM sleep nightly, although age varies.

Deep Sleep

Deep sleep is when your body physically repairs itself, strengthens your immune system, and generates new tissue.

Deep sleep should constitute about 1-2 hours, or 15-20% of your average deep sleep per night.

If you lack sufficient deep sleep, you might awaken feeling exhausted, irritable, and not physically refreshed. This can affect your quality of life on the long term.

Sleep Percentages Infographic Courtesy of Nordic Paradise

Why Am I Not Getting Deep Sleep or Enough REM?

Many factors affect sleep quality, including stress, diet, lifestyle, and aging. Elderly people, for instance, often struggle more with deep sleep.

Here are some common reasons for disrupted REM and deep sleep:

  • Stress and anxiety

  • Poor sleep habits

  • Sleep Apnea

  • Diet and caffeine intake

  • Lack of physical activity

  • Over-exposure to blue light before sleep

Some people notice rhythmic or pulsing ear sounds become more noticeable at night when the environment becomes quieter. Learn more in pulsatile tinnitus explained .

Natural Ways to Improve REM and Deep Sleep

Let's explore practical solutions to your sleep struggles. I will guide you step-by-step through getting more REM and deep sleep.

We will use natural wellness techniques, frequency healing devices, and simple lifestyle changes.

1. Establish a Consistent Sleep Schedule

One of the best ways to boost REM sleep and improve deep sleep is to stick to a consistent sleep-wake schedule. Your body loves routine.

Maintaining a consistent bedtime and wake-up schedule daily supports your body's internal clock or Circadian rhythms. This can improve your sleep quality.

2. Create a Sleep-Friendly Environment

Your sleep environment significantly affects how much REM and deep sleep you get each night.

Here's how to set it up for better rest:

  • Keep your bedroom dark, cool, and quiet.

  • Invest in blackout curtains or sleep masks.

  • Use earplugs or white noise machines if necessary.

3. Try Sound Wave Therapy (Vibroacoustic Therapy)

One exciting natural health solution gaining popularity is sound wave therapy, also known as vibroacoustic therapy.

This method uses gentle sound waves to soothe your nervous system, helping you relax and guiding your brain into deeper sleep.

Devices like resonant frequency therapy or frequency watches are wearable technology designed to help you achieve deeper, restorative sleep.

They use specific vibrations and frequencies that soothe your body and mind naturally.

4. Incorporate Regular Exercise


Regular exercise, especially earlier, significantly helps get deeper sleep. Moderate-intensity workouts can improve sleep quality, increase sleep duration, and boost REM sleep.

But remember, avoid intense exercise too close to bedtime, as it can energize and disrupt your sleep.

5. Mindful Relaxation and Meditation

Mindfulness techniques like meditation, deep breathing, and guided imagery can relax the mind. They also help the body get ready for restful sleep.

These techniques lower stress hormones, making transitioning into REM and deep sleep easier.

6. Limit Exposure to Screens

Using electronic devices can expose you to blue light. This light can lower melatonin, the hormone that helps you sleep.

As a result, it can make it harder for you to reach deep and REM sleep stages. Consider setting aside electronic devices at least an hour before sleep.

Health Wearable Infographic WAVwatch

How to Increase REM Sleep Naturally Through Diet

What you eat affects your sleep quality significantly.

Here are dietary tips:

  • Limit caffeine and alcohol: Both can disrupt REM and deep sleep patterns.

  • Eat magnesium-rich foods. Magnesium helps improve deep sleep. Examples include spinach, almonds, bananas, or magnesium supplements.

  • Avoid heavy meals before bed: Heavy digestion interferes with sleep quality.

Enhancing Sleep Quality with Frequency Healing Devices

Frequency healing devices, including wearable frequency watches , are growing increasingly popular. These watches use gentle resonant frequencies to align your body's rhythm naturally.

They're safe, non-invasive, and designed to enhance both REM and deep sleep cycles.

I have personally experienced the calming effects of frequency devices like the WAVwatch. These tools support holistic health and wellness and are easy to integrate into your nightly routine.

Frequency Watch for Holistic Health WAVwatfch

How much REM sleep do you need by age?

  • Infants (0-1 year):

  • Around 50% of sleep time (about 8-10 hours).

  • Toddlers (1-3 years):

  • Approximately 30% of sleep time (around 3-4 hours).

  • Children (3-13 years):

  • Roughly 25-30% of sleep time (about 2-3 hours).

  • Teenagers (14-17 years):

  • About 20-25% of sleep time (approximately 2 hours).

  • Adults (18-65 years):

  • Typically 20-25% of total sleep time (90-120 minutes).

  • Older Adults (65+ years):

  • Usually around 15-20% (approximately 60-90 minutes).

These numbers are averages. Everyone's needs differ, but getting REM sleep in these ranges keeps you healthy.

How to Improve REM and Deep Sleep as You Age

Elderly people often struggle more with sleep because of changing hormone levels, medications, and decreased melatonin.

Here's how to increase deep sleep naturally in older adults:

  • Maintain a structured bedtime routine.

  • Use frequency watches or resonant frequency therapy devices as a gentle, effective sleep aid.

  • Get regular daily exercise.

  • Regularly practice relaxation exercises or meditation.

Meditation Videos

Your Sleep Journey Starts Tonight

These simple, natural strategies can help you get more REM and deep sleep. Remember, sleep is essential, not optional.

When you invest in your sleep quality, you will soon see improved mood, memory, health, and overall life. Start tonight by applying these holistic health and wellness practices.

To explore sound wave therapy, try wearable tech like the WAVwatch . It might be just what your sleep routine needs.

FAQs About Improving REM and Deep Sleep

Is There Such a Thing as Too Much REM Sleep?

Surprisingly yes! Too much REM sleep might indicate sleep disorders like depression or narcolepsy. Consulting a health professional is crucial if you're consistently experiencing excessive REM sleep.

How do you get more deep sleep?

Maintain a consistent sleep schedule, reduce caffeine, use relaxation techniques, and try frequency therapy devices.

How much REM sleep do adults typically need?

Adults typically need 90 to 120 minutes of REM sleep nightly.

Can elderly people increase their deep sleep?

Yes, through consistent sleep habits, frequency therapy devices, gentle exercise, and relaxation techniques.

What is sound wave therapy?

A holistic therapy using sound vibrations to promote relaxation and deeper sleep.

Are frequency watches safe?

Yes, frequency watches are safe, gentle, non-invasive, and effective for improving sleep naturally.

You can improve your sleep and health. Use these tips and add natural health solutions, like frequency watches, to your routine.

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