#109 - How to Get More REM Sleep

118 snips

Oct 6, 2025

The podcast dives deep into the fascinating world of REM sleep, highlighting its key role in emotional regulation and creativity. Discover how neurotransmitters like acetylcholine enhance REM and learn about medications that can boost this vital sleep stage. Explore practical strategies like adjusting light exposure, eating complex carbohydrates, and practicing stress management to support REM sleep. Innovative technologies such as electrical brain stimulation are also discussed, offering a glimpse into the future of sleep enhancement.

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INSIGHT

Balance Over Single-Stage Optimization

REM sleep is one of several necessary sleep stages and serves unique functions for brain and body.
Aim for balanced sleep architecture rather than maximizing any single stage.

INSIGHT

REM Is Emotional First-Aid

REM sleep acts like overnight emotional first-aid and supports creativity and memory integration.
It also benefits hormones, cardiovascular and reproductive systems beyond dreaming.

ADVICE

Increase Acetylcholine To Boost REM

Drugs that increase acetylcholine (cholinergic signaling) tend to boost REM sleep.
Acetylcholinesterase inhibitors like donepezil increase REM amount, density, and earlier REM onset.

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Matt takes a deep dive into REM sleep this week, highlighting methods to enhance this vital stage for emotional regulation and creativity. Detailing pharmacological approaches, he focuses on the neurotransmitter acetylcholine and how medications like donepezil and modern DORAs can boost REM sleep, while also identifying common suppressors like alcohol and THC. Throughout the episode, he also emphasizes that the goal is not to maximize one stage but to achieve a balanced sleep architecture.

The discussion then covers behavioral and lifestyle strategies, explaining how simple changes like sleeping later into the morning, regular exercise, and stress management can remove natural roadblocks to REM. Matt also outlines how managing light exposure - by avoiding blue light at night and getting bright light in the morning - and consuming complex carbohydrates in the evening can further support this dream stage. Finally, the episode touches on emerging technologies like electrical brain stimulation that aim to amplify the brain's natural REM rhythms.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

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As always, if you have thoughts or feedback you’d like to share, please reach out:

Matt: Instagram @drmattwalker, X @sleepdiplomat,

YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299