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Increase REM Sleep

REM sleep becomes more prominent in the later sleep cycles and is easily reduced when total sleep is cut short or repeatedly fragmented. This playbook protects enough sleep opportunity, regular timing and continuity while removing common disruptors such as alcohol. Judge progress from a multi-week trend, not one night from a smartwatch.

Start here

Do not try to do everything at once. Start with these 3 foundational protocols.

Daily flow

  • Stabilize the Sleep Schedule
  • Investigate Repeated Fragmentation

Protocols in this playbook

Tap a protocol to see the full guide and details.

How I use this playbook

Do not chase a universal REM percentage. Age, medications, sleep disorders and device algorithms affect the estimate; the goal is a healthier sleep pattern and better daytime function.

Notes and safety: Persistent daytime sleepiness, breathing pauses, gasping, loud snoring, dream-enactment behaviours or sudden loss of muscle control require clinical assessment. Wearables are not diagnostic devices.