How to increase rem and deep sleep?

Deep sleep is when your body repairs itself. Avoid drinking tea or coffee after 4 PM, as caffeine stays in your system for a long time and blocks deep sleep cycles. Keep your room cool and dark.

Do you guys also feel super tired in the morning even after sleeping for 8 hours? I keep tracking my sleep cycles on my smart watch and it shows almost zero deep sleep. Is this normal or should I worry?

Humare yahan kehte hain ki sone se pehle pairon ke talwon mein sarso ka tel malne se neend bohot gehri aati hai. Dimag shant rehta hai aur thakawat bilkul door ho jati hai.

I struggled with chronic insomnia for years. The only thing that consistently improved my deep sleep was getting 20 minutes of morning sunlight and maintaining a fixed wake-up time every single day, even on weekends.

I always recommend establishing a simple evening routine, like reading a book or listening to soft music. It signals your brain that it is time to wind down, helping you transition smoothly into REM sleep.

Regular physical training during the day is the best natural sleeping pill. If you burn enough energy in the gym or running, your body will automatically demand deep sleep to repair itself at night.

Be careful about heavy, high-carb dinners, especially if you have high blood sugar, as late-night spikes can totally disrupt your sleep cycle. Eat a light dinner at least three hours before going to bed.

I recently improved my sleep scores by doing 10 minutes of deep breathing exercises right before sleeping. My mind stops racing and I wake up feeling actually refreshed now.

If you want better REM sleep, stop scrolling Instagram in bed. Set a strict sleep schedule, invest in a good mattress, and keep your room temperature around 20-22 degrees. Discipline equals good sleep.

I know how frustrating it is to toss and turn all night while worrying about how tired you will feel tomorrow. Please be kind to yourself; sleep will come naturally when you stop putting pressure on it.

At Apollo, my physician clearly told me that poor deep sleep could be a sign of mild sleep apnea or vitamin D deficiency. I strongly suggest getting a proper medical consultation rather than guessing.