Getting less than 1.5 hours of REM sleep impairs memory consolidation, emotional processing, and cognitive function. REM occurs primarily in the second half of the night.
Why This Happens
1
Alcohol (biggest REM killer)2
Cannabis use3
Certain medications (antidepressants, sleep aids)4
Sleep deprivation (body prioritizes deep sleep)5
Cutting sleep short (missing late-night REM cycles)6
Sleep apnea7
Caffeine8
Chronic stressQuick Fixes (Try Tonight)
- 1Get more total sleep (REM accumulates later)
- 2Eliminate alcohol completely
- 3Don't set alarms - wake naturally if possible
- 4Address any sleep apnea
- 5Avoid cannabis before bed
The Full Protocol Solution
For lasting results, implement these changes systematically:
- 1Eliminate alcohol - it massively suppresses REM
- 2Get 7.5-8+ hours of total sleep (REM is in later cycles)
- 3Wake naturally without alarms when possible
- 4Cut caffeine by noon (it reduces REM too)
- 5Address chronic stress with daytime practices
- 6Consistent sleep schedule to protect REM timing
- 7If on antidepressants, discuss REM effects with doctor
- 8Treat sleep apnea if present
When to See a Doctor
- Memory or cognitive issues
- Emotional regulation problems
- On medications that may affect REM
- Sleep apnea symptoms
- Consistently low REM despite adequate total sleep