You may be able to increase the amount of REM sleep you get by following a sleep schedule daily, getting regular exercise during the day, and meditating, among other steps.

Insomnia, undiagnosed sleep disorders, and chronic sleep deprivation can result in a lack of rapid eye movement (REM) sleep. This can seriously affect your quality of life and your overall health.

Good sleep is important for our bodies and minds. Without it, it’s hard to concentrate, our immune system is weakened, and we can become short-tempered, just to name a few things.

Some simple ways to get better sleep, with or without medications, are available.

You can do some things to help you get better REM sleep. You might have to try one or more to see what works for you.

  1. Develop a sleep schedule: Understanding how sleep worksTrusted Source is important. Try to go to bed and wake up at the same time every day. This primes your body for sleep and waking.
  2. If applicable, don’t drink caffeine or smoke cigarettes later in the day: These are stimulants and can interfere with sleep.
  3. If you drink, avoid alcohol before bed: Though they may initially make you sleepy, alcohol actually interferes with sleep, particularly REM sleep.
  4. Put together a relaxing sleep routine before bed: Warm baths, relaxing music like classical music, or quietly reading are all good activities.
  5. Get regular exercise: Try to get about 30 minutes a dayTrusted Source, but do so several hours before bed.
  6. Create a suitable environment for sleep. That means no bright lights, not too hot or cold, and no watching television or working on the computer in the bedroom.
  7. Don’t lie awake in bed: Get up and enter another room. Do something quietly, like reading or listening to relaxing music, until you’re sleepy.
  8. Replace your pillows: If you’ve had them for over a year, consider replacing them. This might make you more comfortable for sleep.

Learn about more ways you can possibly improve your sleeping habits.

If nothing works, you may consider consulting a healthcare professional or sleep expert to evaluate your sleeping patterns and determine available options.

Without deep sleep and REM sleep, you might become cranky and unable to focus, which can impair your work performance and quality of life. Chronic sleep deprivation can be very unpleasant.

If those above-mentioned tips aren’t helping improve your sleep, you might also consider discussing with your healthcare team any possible effects you may be experiencing from medications, mental health issues, or other factors.

Medications: Some commonly prescribed medications, including antidepressants, can affect your quality of REM sleep. Your doctor can help determine if any medication affects your sleep patterns and guide you on the best options forward.

Mental health: Certain conditions, such as schizophrenia, bipolar disorder, and major depressive disorder have all been linked to disturbancesTrusted Source in REM sleep. Treating the underlying psychiatric condition along with cognitive behavioral therapy (CBT) both help normalize sleep.

Chronic insomnia: Chronic insomnia often has multiple causes, and the correct assessment and treatment of all contributing causes is critical for maximum therapeutic benefit. Your healthcare team can help identify predisposing and precipitating factors, including depression, anxiety, pain, and medications that may be interfering with sleep.

Adequate REM sleep is necessary for good health and proper functioning. Chronic sleep deprivation can negatively affect your quality of life — but it doesn’t have to.

Other ways to get better sleep are available. If lifestyle changes don’t help with sleep, talk with your doctor about medications, either over-the-counter or prescription, that might be helpful to you.