About Sleep
Sleep Related Conditions
Sleep Disorders
Do you ever wonder why you dream? Or why do you wake up feeling refreshed sometimes but groggy other times? The answer lies in the power of REM sleep.
During REM sleep, your brain is highly active, your eyes rush, and you have vivid dreams. But REM sleep is not just about dreaming; it also helps consolidate memories, process emotions, and promote brain development.
In this article, we’ll explore what REM sleep is and why it truly matters for your mental and physical health.
What Is REM Sleep?
REM sleep, also known as rapid eye movement sleep (not to be confused with deep sleep), is a stage of sleep that occurs about 90 minutes after falling asleep. It is characterized by quick, jerky eye movements and vivid dreams.
REM sleep makes up around 20-25% of an adult’s sleep cycle and over 50% of an infant’s sleep. It is a common occurrence not only in humans but also in other living mammals and creatures [1].
What Happens During REM Sleep?
During REM sleep, our eyes would move rapidly from side to side despite being closed. This is caused by an increased brain wave activity, resembling to one seen in wakefulness [2].
In this period, only the eyes and diaphragmatic muscles remain active and breathing also becomes more erratic and irregular [3]. The increased brain waves during REM sleep is said to be responsible for the vivid and intense dreams we experience.
It’s like our brain simulates different scenarios and emotions, which may help us process and integrate our experiences from the day.
Timing And Importance
REM sleep, which stands for rapid eye movement sleep, occurs at specific times during our hours of sleep each night. It’s essential for various physiological processes. Here’s what you need to know:
Timing of REM Sleep
- The first period of REM sleep usually happens about 60 to 90 minutes after falling asleep.
- The first cycle typically lasts 10 minutes with the final cycle lasting up to 1 hour.
- A whole night’s sleep consists of multiple stages of REM and non-REM sleep. Each cycle takes 90 to 120 minutes to complete.
- Most REM sleep occurs towards the end of the sleep cycle.
Stages of Sleep
Sleep, a complex and vital process, involves a cycle of distinct stages with unique characteristics and purposes. This cycle includes four primary sleep stages— Non-rapid eye movement (NREM) sleep stage 1, Stage 2, Stage 3, and Rapid Eye Movement (REM) sleep.
Here are brief descriptions of the stages that you go into once you fall asleep:
- Stage 1: The gateway to sleep. It is characterized by light sleep, where one can be easily awakened.
- Stage 2: Deeper sleep compared to stage 1, prepares the body for a more restorative rest.
- Stage 3: This stage is known as the deep sleep stage or slow-wave sleep (SWS) stage. This stage is important for physical restoration and healing.
- REM Sleep Stage: This final stage is where rapid eye movements and vivid dreams take place. It is the most important for maintaining good mental and physical well-being for a restful night’s sleep.
Health Benefits
REM sleep is thought to be essential for our overall health and well-being. Some of the benefits include [4]:
- Improves cognitive function: REM sleep plays an important role in consolidating memories and improving learning and problem-solving.
- Helps to regulate emotions: Getting sufficient REM sleep helps to process emotions, reduce stress, improve mood, and reduce the prominence of distressing memories [5].
- Supports healthy immune system function: According to research, REM sleep is considered important to our immune system. Not getting enough can increase the susceptibility to infectious disease [6].
- Promotes good mental well-being: It is also associated with better mental health. A dysregulated REM sleep is linked to issues like depression [7].
What Happens If You Get Insufficient REM Sleep?
Getting insufficient REM sleep can have adverse effects on your brain and emotional well-being. During REM sleep, your brain consolidates memories and processes emotions. When you don’t get enough REM sleep, it can impact your memory and cognitive abilities.
It can also lead to chronic sleep deprivation, which is associated with health conditions like diabetes, depression, obesity, and heart disease.
Lack of REM sleep can make concentrating and distinguishing between threatening and non-threatening things harder. It can also affect your mood and overall emotional well-being. To prioritize your brain health and well-being, it’s essential to make sure you get enough REM sleep.
Sleep Disorders Associated With REM Sleep
Sleep disorders associated with REM sleep can significantly impact your sleep quality and well-being. It’s essential to seek proper diagnosis and treatment if you experience these disorders.
REM Sleep Behavior Disorder (RBD)
It’s a condition where muscle paralysis is absent during REM sleep, causing individuals to act out their dreams. This can lead to vivid and potentially dangerous movements like kicking, yelling, or flailing arms. RBD may also be a symptom of underlying neurodegenerative conditions such as Parkinson’s disease. Treatment for RBD usually involves medication and changes to the sleep environment for safety.
REM Sleep Deprivation
When you lack sufficient REM sleep, it can negatively affect cognitive function, emotional well-being, and memory consolidation. REM sleep deprivation can disrupt the brain’s ability to generate new cells, resulting in difficulty concentrating and excessive daytime sleepiness.
Addressing sleep disorders associated with REM sleep is crucial for improving your overall sleep quality and health.
If you believe you may be experiencing these disorders, seeking professional help for proper diagnosis and effective treatment is essential.
Effects of REM Sleep Deprivation and Sleep Disorders
Sleep deprivation and sleep disorders can have a significant impact on your brain and overall well-being. When you don’t get enough Rapid Eye Movement (REM) sleep, it can affect your ability to concentrate, make you excessively sleepy during the day, and cause memory problems. Sleep disorders can also reduce the amount of REM sleep you get, affecting your thinking, immune system, and memory.
Symptoms of sleep disorders include:
- Feeling really tired during the day
- Having disrupted REM sleep
- Having intense and distressing nightmares
- Experiencing breathing problems
- Experiencing obstructive sleep apnea
If you think you might be experiencing sleep deprivation or have a sleep disorder, it’s essential to talk to a doctor for help.
5 Tips to Improve REM Sleep
If you not getting enough REM sleep at night, don’t worry. There are methods that you can explore to help you improve on it. Below are 5 tips to help you get started:
- Establish a consistent sleep schedule: Stick to a regular sleep schedule by setting a time to go to bed and wake up. Doing this constantly helps to regulate the sleep wake cycle and promote better sleep quality. Find the best time to sleep and wake up with our sleep calculator today!
- Exercise regularly: Try to get about 20-30 minutes of exercise each day as this can help you to fall asleep faster and improve sleep quality. However, avoid doing this before bedtime as it is a stimulating activity that can keep you up.
- Avoid stimulants before bedtime: Avoid drinking stimulants like caffeine and alcohol before bedtime. This can affect your ability to go to sleep and make you feel much more awake.
- Have a comfortable environment for sleep: Optimize your sleep environment by ensuring that your room is kept cool and dark. Avoid bright lights as light signals your brain to stop the production of the sleep hormone, melatonin. Consider using sleep sounds to drown out noise.
- Create a relaxing pre-bedtime routine: Before going to bed, it’s important to relax your mind and wind down for bedtime. Taking a warm bath, reading a book or meditating are calming activities that can help you prepare for sleep.
Conclusion
In conclusion, REM sleep plays a vital role in our overall well-being. It allows us to experience vivid dreams and helps consolidate memories, process emotions, and promote brain development.
Insufficient REM sleep can have numerous consequences, including cognitive impairment and an increased risk of sleep disorders.
To help you get more REM sleep and improve your overall sleep health, try our patented sleep-tracking app, ShutEye®. The ShutEye app tracks and analyzes your sleep cycles, offering personalized insights and recommendations to help you achieve a good night’s sleep.
