Top Supplements for Deep REM Sleep & Better Sleep Quality

Deep, restorative sleep isn’t always easy to come by—especially the kind that leaves you feeling refreshed, focused, and fully recharged. REM sleep, in particular, plays a vital role in cognitive function, emotional health, and physical recovery. But for many, reaching and maintaining that crucial stage of sleep can be a nightly struggle.

Good sleep hygiene is a great place to start, but sometimes it’s not enough. That’s when targeted support can make a real difference.

In this guide, we’ll walk through five supplements that are commonly used to support REM sleep, along with a thoughtfully formulated blend designed to address several areas of sleep health.

Disclosure: This post contain affiliate links. We may earn a small commission on qualifying purchases at no extra cost to you.

Why REM Sleep Matters: More Than Just Dreaming

REM (Rapid Eye Movement) sleep is when most dreaming occurs, but it’s far more than just an interesting mental movie theater. During REM sleep, your brain:

Consolidates memories: Helps you retain and process information from the day
Regulates emotions: Processes emotional experiences and reduces stress
Supports creativity and problem-solving: Enhances cognitive function and learning

When you don’t get enough REM sleep, it takes a real toll on your daily life. You might find yourself getting irritable over small things, struggling to focus at work, or forgetting important details.

Over time, this sleep deficit can even contribute to serious health problems. That’s why improving your REM sleep isn’t just about feeling less tired—it’s about giving your body and mind what they need to truly thrive.

How Supplements Can Enhance REM Sleep Quality

The right supplements work by targeting specific biological processes that regulate sleep:

Supporting neurotransmitter production: Boosting natural melatonin and serotonin levels
Reducing inflammation: Lowering stress hormones that disrupt sleep cycles
Promoting muscle relaxation: Easing physical tension that prevents deep sleep
Regulating sleep-wake cycles: Helping your body recognize when it’s time to sleep

Let’s explore the most effective options backed by science.

Top Supplements for Deep REM Sleep

1. Magnesium

Magnesium is an essential mineral that supports over 300 bodily functions, including nervous system regulation and muscle relaxation—both crucial for quality sleep.

How Magnesium Helps:

Relaxes muscles and reduces physical tension
Helps regulate melatonin production
Binds to GABA receptors, promoting calmness
Reduces stress hormones like cortisol

Scientific Evidence: A 2012 study found magnesium supplementation significantly improved sleep efficiency, sleep time, and reduced early morning awakening in elderly patients with insomnia.

Recommended Dosage: Take 200-400mg before bed. Magnesium glycinate is the preferred form for sleep as it has higher bioavailability.

Product Recommendation: Magnesium Breakthrough

Bioptimizers Magnesium Breakthrough tablets for REM sleep

This supplement contains all seven forms of magnesium, including the highly absorbable glycinate form. Users report deeper sleep with less tossing and turning and without morning grogginess.

Try Magnesium Breakthrough for Better REM Sleep →

2. Tart Cherry Extract

Tart cherries (a natural extract from Montmorency cherries) contain melatonin, anthocyanins, and anti-inflammatory compounds that support sleep.

How Tart Cherry Helps:

Provides natural melatonin without disrupting your body’s own production
Contains anti-inflammatory properties that may ease pain interfering with sleep
Regulates sleep-wake cycles naturally
Promotes longer sleep duration

Scientific Evidence: Research published in the European Journal of Nutrition demonstrated that tart cherry increased melatonin levels, improving both sleep duration and quality without the grogginess associated with synthetic melatonin.

Recommended Dosage: Take 1000mg (typically 2 capsules) about an hour before bedtime.

Product Recommendation: Toniiq Tart Cherry:

toniiq tart cherry extract for rem sleep

With its ultra-high potency 52:1 extract, Toniiq provides significantly more active compounds than standard formulations. Users report falling asleep faster and experiencing more restful sleep throughout the night.

Try Tart Cherry for Better REM Sleep →

3. Melatonin

Melatonin is the natural hormone your pineal gland produces to signal your body it’s time to sleep. As a supplement, it’s widely used to help regulate sleep-wake cycles.

How Melatonin Helps:

Signals your body to wind down as darkness falls
Reduces sleep latency (time to fall asleep)
Helps regulate circadian rhythm
May specifically support REM sleep in certain sleep disorders

Scientific Evidence: Research from Johns Hopkins Medicine shows melatonin helps with circadian rhythm disorders and may positively influence REM sleep, particularly in conditions like REM sleep behavior disorder. It’s most effective for people with delayed sleep phase syndrome or jet lag.

Recommended Dosage: Start with just 1-3mg, 30-60 minutes before bedtime. Pro tip: Lower doses are often more effective for improving sleep quality without morning grogginess.

Product Recommendation: Fast Dissolve Melatonin 3mg

Vitamatic 3mg Melatonin Fast Dissolve Supplement for REM Sleep

These fast-dissolve tablets work quickly to signal sleep onset, potentially boosting REM sleep cycles throughout the night. Particularly valuable for those who struggle with sleep onset delay.

Try Melatonin for Better REM Sleep →

4. 5-HTP

5-Hydroxytryptophan (5-HTP) is a precursor to serotonin, which your body converts to melatonin—effective for both mood and sleep concerns.

How HTP-5 Helps:

Increases serotonin production, which converts to melatonin at night
Helps regulate sleep-wake cycles
May improve sleep quality by reducing night awakenings
Supports healthy mood, reducing anxiety that interferes with sleep

Scientific Evidence: Clinical studies suggest 5-HTP may increase REM sleep time and improve sleep quality, particularly in people with mood disorders that affect sleep. Time-release formulas provide ongoing support throughout the night.

Recommended Dosage: Start with 50-100mg, 30-60 minutes before bedtime. Some people benefit from taking a small dose in the morning and evening for mood benefits.

Product Recommendation: Vitamatic Sugar Free 5-HTP 200mg Gummies

Vitamatic’s sugar-free gummies deliver 200mg of 5-HTP plus vitamin B6 for enhanced absorption in a delicious berry flavor. The vegan-friendly, pectin-based formula makes them perfect for those who dislike swallowing pills. Users report improved sleep quality, better mood regulation, and reduced nighttime awakening.

Try Vitamatic 5-HTP for Better REM Sleep →

5. Valerian Root

Valerian is an herb that’s been used for centuries to improve sleep quality and reduce anxiety. Its active compounds is believed to increase GABA levels in the brain, promoting relaxation.

How Valerian Root Helps:

Increases GABA, a calming neurotransmitter
Reduces the time it takes to fall asleep
May improve overall sleep quality and duration
Helps ease anxiety that prevents restful sleep

Scientific Evidence: A meta-analysis published in the American Journal of Medicine found valerian produced significant improvements in sleep quality without causing dependence or morning grogginess like many sleep medications.

Recommended Dosage: Adults: Take 1 mL (approximately 28 drops) 1-3 times a day in a small amount of water, 30-60 minutes before bedtime for sleep support.

Product Recommendation: Nature’s Answer Valerian Root Extract

This alcohol-free liquid extract offers high-potency 1:1 concentration, delivering the full spectrum of valerian’s natural compounds in their most bioavailable form. The liquid format allows for faster absorption and precise dosing.

Try Nature’s Answer Valerian Root Here →

The Ultimate Sleep Solution: Performance Lab® Sleep

Performance Lab Sleep supplement for deep rem sleep and better sleep quality

Why It’s Superior

Performance Lab® Sleep stands out as a well-rounded sleep aid, thanks to its science-backed blend of high-quality ingredients.

CherryPURE® Montmorency Tart Cherry (50:1 concentrate): 500mg providing natural melatonin equivalent to 25g of fresh cherries
L-Tryptophan: 200mg supporting serotonin and natural melatonin production
Magnesium (Bisglycinate, Taurate, NutriGenesis®): 100mg in three bioavailable forms for maximum absorption
Lemon Balm Extract: 200mg research-backed dose for anxiety reduction and mental calmness

Key Benefits

Natural Melatonin Without Morning Grogginess Unlike supplements with synthetic melatonin that often cause morning drowsiness, Performance Lab® Sleep uses natural tart cherry melatonin at the optimal dosage to support sleep without side effects.
Triple-Form Magnesium for Maximum Absorption Performance Lab® addresses the fact that 60% of adults are magnesium deficient with a specialized 3x magnesium matrix that’s far more bioavailable than standard supplements:
- Magnesium Bisglycinate: Bound with sleep-supporting glycine
- Magnesium Taurate: Paired with taurine to enhance GABA production
- NutriGenesis® Magnesium: Cultured with probiotics for superior absorption
Safe, Long-Term Sleep Support Formulated with L-Tryptophan rather than 5-HTP, making it ideal for ongoing use without disrupting neurotransmitter balance over time. The clean label formula is free from synthetic additives and non-habit forming.
Complete Sleep Cycle Enhancement Works on multiple pathways to not only help you fall asleep but stay asleep through the night and wake refreshed – supporting all phases of the sleep cycle including crucial REM sleep.

performance lab sleep supplement testimonial

See What Others Are Saying →

Combining Supplements for Synergistic Effects

Certain supplement combinations can amplify sleep benefits beyond what individual ingredients provide alone. These strategic pairings target multiple sleep pathways simultaneously.

Recommended Pairings

Magnesium + Tart Cherry:

Why it works: Combines physical relaxation (magnesium) with natural melatonin production (tart cherry)
Benefits: Reduces muscle tension while naturally regulating sleep-wake cycle
Best for: Those who experience physical restlessness and difficulty falling asleep

5-HTP + Melatonin (low dose):

Why it works: Supports serotonin production (5-HTP) while providing immediate sleep signals (melatonin)
Benefits: Addresses both mood-related sleep issues and difficulties with sleep onset
Best for: People with anxiety-related sleep disruption who need help falling asleep

Valerian Root + Magnesium:

Best for: Those with racing thoughts and physical tension at bedtimeinteractions. Always consult your healthcare provider before starting any new supplement regimen.
Why it works: Enhances GABA production (valerian) while relaxing muscles (magnesium)
Benefits: Double-calming effect on both mind and body

The All-In-One Solution

Performance Lab® Sleep already combines several of these powerful ingredients (Tart Cherry + Magnesium + L-Tryptophan + Lemon Balm) in precisely calibrated dosages, eliminating the need to purchase and manage multiple supplements.

This pre-formulated approach ensures optimal ingredient ratios and convenient dosing in a single product.

Precautions When Combining

Always start with a single supplement to assess individual effects before adding others. This methodical approach helps identify which ingredients work best for your body and prevents confusing overlapping effects.

Consult with a healthcare professional before combining supplements, especially if you:

Take medication for sleep or mood disorders
Have underlying health conditions
Are sensitive to supplements
Take other medications that might interact

Potential Side Effects and Precautions

While natural sleep supplements generally have fewer side effects than prescription medications, it’s important to be aware of potential reactions and take appropriate precautions.

Potential Side Effects by Supplement

Magnesium:

Digestive discomfort or loose stools at higher doses
Start with lower doses (100-200mg) if you have sensitive digestion
Contraindicated for those with severe kidney disease

Tart Cherry Extract:

Generally very well-tolerated with minimal side effects
Rare reports of mild digestive discomfort
May interact with certain medications including blood thinners

Melatonin:

Morning drowsiness (especially with doses over 3mg)
Headaches in some individuals
Vivid dreams or nightmares in some people
Not recommended for long-term daily use without physician supervision

5-HTP:

Nausea, especially when taken on an empty stomach
Potential for serotonin syndrome if combined with certain medications
May worsen symptoms in those with autoimmune conditions

Valerian Root:

Mild headaches or stomach discomfort
Morning drowsiness in some individuals
Strong earthy smell in liquid form (normal and not a sign of spoilage)
Not recommended during pregnancy or breastfeeding

Performance Lab® Sleep:

Minimal side effects due to clean formulation and carefully selected dosages
Non-habit forming and suitable for extended use
Rare reports of mild digestive discomfort that typically resolve with continued use

General Precautions for All Sleep Supplements

Always consult with a healthcare provider before starting any supplement regimen, especially if you:

Are pregnant or breastfeeding
Have chronic health conditions
Take prescription medications
Have a history of allergies or sensitivities
Have been diagnosed with a sleep disorder

It’s also important to follow these general guidelines:

Start with the lowest effective dose
Take supplements at the recommended time (usually 30-60 minutes before bed)
Avoid driving or operating machinery after taking sleep supplements
Discontinue use if you experience adverse reactions
Don’t rely solely on supplements for chronic sleep problems without medical evaluation

While supplements can be helpful tools for improving sleep quality, they should be part of a comprehensive approach that includes good sleep hygiene practices and addressing any underlying health concerns.’s important to address underlying issues such as stress, poor sleep hygiene, or potential sleep disorders.

Lifestyle Factors to Boost REM Sleep

While supplements can help improve your sleep quality, they work best when combined with these evidence-based sleep hygiene practices:

Maintain a consistent sleep schedule, even on weekends
Create a relaxing bedtime routine without screens 1 hour before bed
Keep your bedroom cool (60-67°F), dark, and quiet
Limit caffeine after noon and alcohol in the evening
Exercise regularly, but not close to bedtime
Manage stress through meditation, journaling, or gentle yoga

Tracking Your Progress

How will you know if your REM sleep is improving? Look for these signs:

Waking feeling refreshed instead of groggy
Having more vivid dreams (a sign of increased REM sleep)
Improved mood and emotional stability during the day
Better cognitive function, focus, and memory
Reduced daytime fatigue

Consider using a sleep tracking device or app to monitor your sleep cycles objectively. This can help you assess whether the supplements are improving your sleep quality and REM sleep duration.

Conclusion: Taking Control of Your Sleep Quality

The quality of your sleep—especially REM sleep—directly impacts every aspect of your daily life, from cognitive performance to emotional wellbeing and physical health. Poor sleep isn’t just an inconvenience; it’s a serious barrier to living your best life.

Why Improving REM Sleep Matters Now

Chronic sleep issues compound over time, affecting everything from immune function to hormone balance. Each night of inadequate REM sleep creates a sleep debt that becomes increasingly difficult to repay. The good news? You can begin reversing this cycle tonight.

Your Path to Better Sleep

We’ve explored five science-backed supplements that target different aspects of sleep quality:

Magnesium for muscle relaxation and nervous system support
Tart Cherry Extract for natural melatonin production
Melatonin for sleep onset and circadian rhythm regulation
5-HTP for serotonin and mood support
Valerian Root for anxiety reduction and GABA enhancement

Each offers distinct benefits, but for those seeking a comprehensive solution, Performance Lab® Sleep stands out by combining multiple effective ingredients in their most bioavailable forms—without the morning grogginess associated with many sleep aids.

Take Action Tonight

Don’t spend another night tossing and turning. Your body deserves the restorative benefits of quality REM sleep, and your mind needs this crucial time for memory consolidation and emotional processing.

performance lab sleep supplement for rem cycle sleep

>> Get Better Sleep Tonight – Try Performance Lab® Sleep <<

Unlike prescription sleep medications with potentially serious side effects and dependency issues, Performance Lab® Sleep offers a natural, non-habit-forming approach to improving sleep quality from the inside out.

Begin with 2-4 capsules 30 minutes before bedtime, and combine with the sleep hygiene practices we’ve outlined for maximum benefit. Within days, you may notice improvements in sleep quality, and within weeks, experience the transformative benefits of consistently restorative sleep.

Frequently Asked Questions

What is REM sleep and why is it important?

REM sleep is a stage of sleep characterized by rapid eye movements, increased brain activity, and vivid dreams. It’s crucial for memory consolidation, emotional processing, and overall cognitive function.

How much REM sleep do I need each night?

Adults typically need about 20-25% of their total sleep time to be REM sleep. For an 8-hour night of sleep, this would be about 90-120 minutes of REM sleep.

Can melatonin supplements help with jet lag?

Yes, melatonin supplements can be effective in reducing jet lag symptoms. They can help reset your internal clock when traveling across time zones.

Is it safe to take magnesium supplements daily?

For most people, taking magnesium supplements daily is safe when used as directed. However, it’s always best to talk to a healthcare provider before starting any new supplement regimen.

How long does it take for valerian root to work?

Valerian root can take a few weeks to show its full effects. It’s important to be patient and consistent with its use.

Are there any foods that naturally contain 5-HTP?

5-HTP is not found directly in foods. However, it’s precursor, tryptophan, is found in foods like turkey, chicken, milk, pumpkin seeds, and bananas.

Does GABA supplementation work for everyone?

The effectiveness of GABA supplements can vary from person to person. Some people report significant benefits, while others may not notice much effect.

Can sleep supplements interact with prescription medications?

Yes, some sleep supplements can interact with prescription medications. It’s crucial to talk to a healthcare provider before combining supplements with any medications.

How long should I try a sleep supplement before deciding if it works for me?

It’s generally recommended to try a sleep supplement consistently for at least 2-4 weeks before assessing it’s effectiveness. Some supplements, like valerian root, may take even longer to show their full effects.

Key Takeaways

REM sleep is crucial for cognitive function and emotional regulation.
Supplements like melatonin, magnesium, and HTP-5 can help enhance REM sleep.
Start with low doses and consult a healthcare professional before beginning any new supplement regimen.
Combine supplements with good sleep hygiene practices for best results.
Track your progress to assess the effectiveness of your chosen supplements.