How to get more rem and deep sleep?

I am not an expert, but my fitness band showed a huge improvement in my deep sleep stages when I stopped drinking alcohol on weekends. I also noticed that sleeping in a completely dark and quiet room helped me dream more, which indicates better REM cycles.

As someone managing blood sugar, I can tell you that high glucose levels at night can completely disrupt your sleep architecture. Eating a low-carb dinner and monitoring my sugar levels before bed helped me get more stable sleep. Do consult your doctor if you feel your sleep issues are metabolic.

Does anyone else wake up in the middle of the night with a racing mind and then struggle to go back to sleep? I am so worried that my lack of deep sleep is affecting my memory. I started doing some deep breathing exercises, but I still feel anxious about it.

Haan yaar, ye deep sleep aur REM ka bada chakkar hai. Maine toh bas ek cheez ki hai—shaam ke baad chai peena bilkul band kar diya. Aur sone se pehle thoda dhyan lagane se mann shant ho jata hai, toh neend achhi aati hai na.

With my busy work schedule, I only get about 6-7 hours of sleep, so maximizing quality is critical. I found that avoiding heavy meals and exercise within three hours of bedtime works best. It gives your body time to wind down so you hit deep sleep stages faster.