REM sleep is vital to optimal health and well-being, but how much REM sleep do you need? Here’s what you should know about REM, how it affects you and how to get enough.
Rapid eye movement (REM) sleep is a unique “third state” of consciousness that occurs while we slumber. REM sleep is one of the four sleep stages most commonly associated with dreaming and plays a crucial role in our well-being. Missing out on REM sleep can have serious side effects, so it’s essential to understand this phase and ensure we’re getting enough of it.
We’ll dive into the world of REM sleep, explore its importance and offer some eco-friendly tips for a better night’s sleep.
So, how much REM sleep do you need?
How Much REM Sleep Do You Need? A Closer Look at REM Sleep and Its Stages
To understand how much REM sleep you need, let’s first learn what it is and where it falls within our sleep pattern.
REM sleep sees our brains nearly as active as when we’re awake, even though we’re still asleep. This stage is characterized by rapid eye movement. It serves as a mentally restorative phase, where our brains work hard to file away memories, store essential information and filter out the rest.
The four sleep stages, which follow one another in cycles, include:
- Wake sleep: The first stage, where the brain slows down, and we fall into a very light sleep with regular breathing.
- Light sleep: The second stage, where heart rate and body temperature decrease before transitioning to deep sleep.
- Deep sleep: Also known as slow-wave sleep, this third stage is physically restorative, promoting muscle healing and cell regeneration. Our heart and breathing rates slow down during deep sleep.
- REM sleep: Following deep sleep, REM sleep involves dreams converting memories to long-term storage. Breathing is more irregular than in other sleep stages, and brain activity increases. Muscle movement decreases, possibly preventing us from acting out our dreams.
On average, we experience REM sleep three to five times during a normal night’s sleep, with each REM cycle lengthening. Interestingly, REM sleep also occurs in some other species, such as owls, with the duration varying between species.
Why Is REM Sleep Important?
REM sleep is crucial for several reasons, including memory retention, cognitive performance and emotional processing. Lack of REM sleep can lead to memory disruption, difficulty concentrating, and sleepiness during waking hours. Long-term sleep deprivation, including insufficient REM sleep, could contribute to disorders like diabetes and cancer.
Some sleep disorders are also associated with REM sleep, such as REM sleep behavior disorder and narcolepsy. However, REM sleep is generally predictable for those without such disorders.
How Much REM Sleep Do You Need?
Now we come to this article’s biggest question: how much REM sleep do you need? The amount of REM sleep required varies depending on age.
Healthy adults sleeping seven to eight hours per night spend about 20-25% of their sleep time in REM sleep, roughly 90 minutes. Infants require much more REM sleep, around 8 hours, while adult patterns stabilize at approximately 90-minute cycles, rarely exceeding two hours of REM sleep each night. Studies suggest small changes occur after age 70, with slightly longer REM sleep cycles.
Natural Ways to Get Better Sleep and More REM Rest
Improving your overall sleep health can have a positive impact on the amount of REM sleep you experience. We’ve gathered a few eco-friendly suggestions to help you drift into a rejuvenating dreamland:
- Embrace yoga: Studies show that practicing yoga can enhance sleep patterns. Among the various yoga styles, the calming practice of yin yoga can help you feel more relaxed and ready for sleep. To get started, explore these 7 yoga poses for better sleep.
- Use pressure points: De-stress and unwind by working with pressure points. Give these 5 best pressure points for sleep a try and let the soothing power of nature guide your relaxation.
- Assess your sleep sanctuary: Take a moment to evaluate your sleeping environment. Is it comfortable and conducive to rest? Consider adopting healthier sleeping positions, such as side-sleeping, to improve your posture and overall sleep quality.
- Disconnect from distractions: Turning off your phone and other electronic devices can reduce distractions and unwanted interruptions during sleep, allowing you to reconnect with nature’s rhythms for a more peaceful night’s rest.
- Create a serene bedtime ritual: Train yourself on how to go to bed early by taking a warm bath with natural bath salts, lighting candles made from sustainable materials, or practicing mindful breathing exercises.
For more ways to improve your sleep schedule, try:
- How to Fix Your Sleep Schedule: Most Effective Tips
- How to Sleep Through the Night Without Waking Up: 7 Natural Methods
- Ways to Fall Asleep: Tips and Tricks
By incorporating these green tips into your nightly routine, you can improve your sleep health and experience the benefits of more REM sleep, all while staying in harmony with the planet.
Read more:
- These Are the Best Plants for Your Bedroom & Sleep
- Should Your Cat Sleep in Your Bed? All Risks Explained
- How to Protect Eyes From Computer & Mobile Screens
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