How to Get More REM Sleep

Last updated: August 2026 · Written by Arun Menon with the Reincarn Science Team

Wearables have people chasing their REM number, but REM is not something you force with a trick, it is something you protect by sleeping enough and not sabotaging the back half of the night. Here is how REM actually works, and how to get more of it.

What is REM sleep and why does it matter?

REM is the dreaming stage that supports memory consolidation and emotional processing, making up about 20 to 25 percent of a healthy adult's night. REM (rapid eye movement) sleep is when most vivid dreaming happens and when the brain consolidates memory and processes emotion. It accounts for roughly 20 to 25 percent of the night in healthy adults (Ohayon et al., 2004). Too little REM affects mood and learning. See how sleep cycles work.

When do you get most of your REM sleep?

In the second half of the night; REM periods lengthen toward morning, so the last hours of sleep are the most REM-rich. REM is back-loaded: the longest REM periods come in the final cycles before waking (Feinberg and Floyd, 1979). This is why cutting sleep short in the morning, or waking early, costs you REM disproportionately. See how deep sleep differs from REM.

How do you get more REM sleep?

The simplest way is to sleep long enough and consistently, because the extra REM lives in the morning hours you would otherwise cut. Since REM lengthens toward morning, sleeping a full night and protecting those last hours is the most effective way to get more of it (Feinberg and Floyd, 1979; Ohayon et al., 2004). A consistent schedule ensures you regularly reach the REM-rich late cycles. See why cutting sleep short costs you REM.

What reduces REM sleep?

Short sleep, irregular timing and especially alcohol reduce REM; alcohol suppresses it early and fragments the night as it clears. Alcohol is a major REM thief: it suppresses REM in the first half of the night and fragments sleep in the second as it is metabolised (Ebrahim et al., 2013). Short and irregular sleep also cut the late, REM-rich cycles (Feinberg and Floyd, 1979). See how alcohol affects your sleep stages.

Does anything else affect REM?

Some medications and substances suppress REM, and stress and poor sleep quality can reduce it, so managing these helps. Beyond alcohol, various substances and disrupted, stressed sleep can reduce REM (Ebrahim et al., 2013). While you cannot force REM directly, removing what suppresses it, and sleeping enough, lets it return to normal. See how stress fragments sleep.

How do you protect your REM sleep?

Sleep enough hours, keep a consistent schedule, avoid alcohol before bed, and do not cut the morning short. Protecting REM is mostly about not sabotaging it: a full, consistent night, limited alcohol, and preserving the morning hours where REM concentrates (Feinberg and Floyd, 1979; Ebrahim et al., 2013). Chasing a wearable number is less useful than protecting the conditions. See how to protect your sleep stages.

Frequently asked questions

How can I get more REM sleep?

Sleep long enough and consistently, because REM is concentrated in the second half of the night and lengthens toward morning. Do not cut the morning short, keep a regular schedule, and avoid alcohol before bed.

When do you get the most REM sleep?

In the second half of the night. REM periods lengthen toward morning, so the last hours of sleep are the most REM-rich, which is why waking early or short sleep costs you REM disproportionately.

Does alcohol reduce REM sleep?

Yes. Alcohol suppresses REM in the first half of the night and fragments sleep in the second half as it is metabolised, making it one of the biggest REM thieves. Limiting it before bed protects REM.

How much REM sleep do you need?

REM makes up roughly 20 to 25 percent of a healthy adult's night. The exact amount is individual, and the best way to get enough is to sleep a full, consistent night rather than chase a wearable number.