What is REM Sleep and How Much Do We Really Need?
Sleep is an essential part of every person’s daily routine, whether or not they work the night shift. According to the National Sleep Foundation, adults need seven to nine hours of sleep each day in order to stay healthy.
Getting an adequate amount of sleep each day is essential for proper brain function, memory acquisition, muscle development, immune function, and body repair. Without rest, the body falls victim to sleep deprivation and all of its associated risks like memory and concentration issues, high blood pressure, mood disorders, weight gain, increased risk for diabetes and heart disease, anxiety, and damage to the endocrine system.
When it comes to supporting your physical and mental health, it’s not just the amount of sleep you receive that matters. The quality of the sleep you receive is just as important.
There are two main types of sleep that make up the four stages of the sleeping cycle: non-REM (rapid eye movement) sleep and REM sleep. If your sleep is constantly interrupted or you aren’t able to fall into a deep sleep, your body won’t be able to receive all of the support it needs to function properly.
In order to reap the benefits of a full day’s sleep, you will need to cycle through all four of these stages, experiencing both REM and non-REM sleep.
The Four Sleep Stages
Typically when you go to sleep, you cycle through the four stages of sleep multiple times.
Stage 1 (Non-REM)
During stage 1, you are moving from the state of being awake to the state of being asleep. This is a light sleep that can be easily disrupted where every part of your body and your brain waves begin to slow down. Your muscles relax and your heart rate and eye movement slow down.
Stage 2 (Non-REM)
After you have been in stage 1 for a few minutes, you transition into stage 2, where your heart rate, breathing, and brain waves slow down even more, and your body temperature begins to decrease. During this stage, your eye movement stops.
This stage in the sleep cycle typically lasts around 25 minutes.
Stage 3 (Non-REM)
In stage 3, your body does some of its most important work. These are the deepest stages of sleep when it is most difficult for you to be aroused or disrupted, and your body uses this time for tissue and muscle repair and growth, cell regeneration, and immune system improvement.
When you wake up in the morning feeling refreshed and ready to take on a new day, it is because you have reached these stages of sleep. This deep sleep is what causes the body to feel rejuvenated and well-rested.
Stage 4 (REM)
The final stage of sleeping is the rapid eye movement stage. You typically will experience REM sleep every 90 minutes. Every time your body cycles through to this stage of sleep when you’re resting, it lasts for longer periods of time. The first time you experience REM sleep might last up to 10 minutes, while the last time you experience REM sleep for the day might last as long as an hour.
As its name suggests, during this stage of sleep, your eyes move rapidly. At the same time, your heart rate, breathing, and brain waves become faster and near the same rates you experience when you are awake.
However, you are not close to being awake during this stage. This stage is when most of your dreams occur, and your limbs are typically paralyzed so that you cannot get up and act out your dreams. It is also one of the most important stages in the sleep cycle.
Why REM Sleep is Important
During REM sleep, your brain activity is high. REM sleep stimulates areas in your brain that form crucial neural connections that are essential for your mental and physical wellbeing. REM sleep is also the stage where your brain creates and retains memories.
Without REM sleep, you would struggle to learn, form and consolidate memories, and create critical neural pathways. A lack of REM sleep can also take a toll on your lifespan.
Because REM sleep is so important, experts recommend getting seven to nine hours of sleep each night, which is plenty of time for the body to cycle through the REM stage a few times. If the amount of REM sleep you receive each night is roughly 20–25% of your total time asleep, you’ll be in a good position.
While you can’t force your body to enter the REM sleep stage, you can help make sure you reach this stage and get better REM sleep by doing the following:
- Create a consistent sleep schedule so that your body feels tired when it’s time for bed
- Practice good sleep hygiene and create a sleeping environment conducive to sleeping
- Exercise daily
- Follow a set bedtime routine before going to sleep
- Avoid caffeine, alcohol, and spicy foods before bedtime
When you are able to sleep without disruptions, it is easier for your body to transition through each stage of the sleep cycle, ensuring you get enough REM sleep each day.
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