Rapid Eye Movement (REM) sleep makes up about 20–25% of total sleep, translating to roughly 90 minutes in a typical 7–8 hour night.
During REM, your brain is highly active: dreaming, consolidating memory, and reducing emotional reactivity.
It’s also vital for creativity and mental resilience.
Adults who get less REM may notice fogginess, memory lapses, or mood swings as a result.
7 Evidence‑Based Strategies to Boost REM Sleep
Aim for 7–9 Hours in Bed
REM sleep tends to increase in the later sleep cycles. Getting at least 7 hours in bed—ideally more—means more REM opportunities in the second half of the night.
Take Magnesium
Supplementing with magnesium (such as citrate) supports the neurotransmitter GABA, which in turn helps increase REM. Studies show older adults saw longer REM periods and faster sleep onset when taking magnesium.
Limit Alcohol
Even a few drinks can delay onset of REM and reduce overall REM minutes. To preserve REM, avoid alcohol, especially in the evening.
Use Calming Scents
Soothing aromas using authentic essential oils—like lavender, chamomile, rose, and vanilla—help prep the nervous system for restorative sleep. Diffuse or apply topically before bed to potentially increase REM and reduce nighttime awakenings.
Get Natural Light (and Avoid Blue Light at Night)
Exposure to daylight boosts sleep-wake regulation. Aim for 30–40 minutes outside in the morning, and dim blue light at least two hours before bed using blackout shades or low-light lamps.
Avoid Caffeine Late in the Day
Caffeine can shift your sleep architecture—pushing REM earlier and delaying deep sleep. Consider stopping caffeine at least 6 hours before bedtime—or switch to decaf after midday.
Keep Your Bedroom Cool
REM sleep can be disrupted by overheating. Use a room temperature between 60–67°F, lightweight bedding, and breathable fabrics like linen or bamboo to maintain an optimal cool environment.
Enhancing REM with Young Living Products
Deep Night Essence™ & Super Magnesium
Deep Night Essence is a supplement that combines botanical extracts like spearmint and green tea, along with lavender, to promote relaxation without melatonin.
- Night Blend: Spearmint and green tea extracts
- promote more restful sleep*
- Holy basil and lemon balm extracts
- support the body’s natural response to stress*
- Lavender essential oil
- supports sleep quality during occasional restlessness*
- Spearmint essential oil
- supports overall wellness*
Super Magnesium
- Supports over 300 functions in the body, including a calm nervous system, healthy organ function, restful sleep, and metabolic health*
- Inhibits oxidative stress*
- Contains melon juice concentrate to increase magnesium efficiency in the body and reduce oxidative stress and fatigue*
- Decreases physical fatigue while supporting an active lifestyle and normal energy levels*
- Vegetarian and vegan friendly
- Supports over 300 functions in the body, including a calm nervous system, healthy organ function, restful sleep, and metabolic health*
- Inhibits oxidative stress*
- Contains melon juice concentrate to increase magnesium efficiency in the body and reduce oxidative stress and fatigue*
- Decreases physical fatigue while supporting an active lifestyle and normal energy levels*
- Vegetarian and vegan friendly
Freedom Sleep™ Collection
Includes the AromaSleep™ blend and Freedom™ synergy oil, designed to diffuse or apply topically as part of a bedtime wind-down routine.
Young Living Frankincense Essential Oil
Ideal for calming nighttime tension, and synergizing with magnesium or aromatic therapies to support REM sleep.
To weave these into your nightly routine: take Deep Night Essence and Super Magnesium per instructions, and finish with AromaSleep or a few drops of Lavender or Frankincense on pulse points to anchor relaxation before lights out. Diffusing Lavender and Cedarwood is a great sleep option.
REM Sleep Checklist
Habit / Product | How It Supports REM |
7–9 hours in bed | Provides more cycles with REM opportunities |
Magnesium / Deep Night Essence | Supports GABA neurotransmission for REM deepening |
Avoid alcohol | Prevents REM suppression |
Lavender, Frankincense, Cedarwood | Reduces pre-sleep anxiety and promotes calm |
Morning daylight + blackout at night | Regulates circadian rhythm for better REM timing |
Limit caffeine after midday | Avoids REM disruption and fragmented sleep |
Cool bedtime environment | Minimizes brief awakenings and preserves REM |
Closing Thoughts
REM sleep is essential—not just for feeling rested, but for emotional balance, memory, and creative thinking. Combined with Young Living products like Deep Night Essence and Super Magnesium, with essential oils, you can craft a nighttime ritual that supports deeper, more restorative sleep.
Start small: maybe try the Deep Night Essence and Super Magnesium and see how you feel. Over time, you’ll build a personalized routine that supports better rest and brighter days.
*These statements have not been evaluated by the Food and Drug Administration. Young Living products are not intended to diagnose, treat, cure, or prevent any disease.
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