Introduction
Sleep is essential to maintaining good physical health, mental clarity, and emotional balance. Research has shown that getting enough Rapid Eye Movement (REM) sleep- the phase of sleep where dreaming occurs- is particularly important in promoting better overall health and well-being.
The Science of REM Sleep: How Much Do You Need?
REM sleep is one of the five stages of sleep and occurs several times throughout the night, with each cycle lasting between 90-120 minutes. During this phase, the brain becomes increasingly active, and the eyes move rapidly back and forth, hence the name – Rapid Eye Movement. Researchers have discovered that REM sleep plays a vital role in helping to consolidate memory, regulate mood, and creativity.
While understandably, the required amount of REM sleep can vary depending on age and other factors, adults typically need between 90 to 120 minutes of it per night, with a recommended target being 2 hours. Infants, on the other hand, require significantly more REM sleep, with their sleep cycles being made up of up to 50% REM sleep, gradually decreasing to less than 25% as they get older.
The Benefits of a Good Night’s Sleep: The Importance of REM Sleep
REM sleep plays a crucial role in consolidating and maintaining memory, which can help improve overall cognitive function, especially in children. It’s also critical to the recovery process for our body physically at night during sleep, like a muscle repair or replenishing antibodies and, therefore, can contribute to overall physical health.
Studies have shown that getting enough REM sleep can help reduce stress and improve emotional balance since this stage is when our brains process and regulate emotions. It’s also crucial to creative thinking and problem-solving skills. The National Sleep Foundation suggests that aiming for seven to nine hours nightly of quality sleep, with two hours of REM, can help maximize these benefits.
Tips for Getting More REM Sleep
While there’s no magic formula for getting more REM sleep, there are lifestyle changes you can make to ensure you get the recommended amount.
- Set a regular sleep schedule – aim to keep your bedtimes and wake up times consistent with a strict schedule regardless of work schedules, holidays, or weekends.
- Transform your sleep environment – Creating a comfortable, dark, noise-free sleep environment is key to sleeping well adhering to the 3 pillars of a peaceful Sleep Environment- Cool temperature, darkens the room, and zero noise.
- Get regular exercise – Regular exercise can help you stay active and energetic throughout the day while also making it easier to fall asleep at night.
- Reduce caffeine and alcohol intake- It is essential to limit all stimulant intake drinks like tea, coffee- at least 4 hours before going to bed.
- Relaxation and breathing techniques – Engage in relaxation techniques like guided meditation, deep breathing exercises to assist your sleeping schedule regularly.
The Connection Between REM Sleep and Sleep Disorders
For individuals diagnosed with sleep disorders like Insomnia, sleep apnea, and narcolepsy, the required amount of REM sleep can vary widely. Typically, insomnia and other sleep disorders tend to affect the quality of sleep one gets rather than the quantity of REM sleep they get.
Individuals with sleep apnea or narcolepsy may find it more challenging to enter the REM sleep stage, which can lead to prolonged sleepiness and disorientation. Increasing the amount of daylight exposure in the morning can assist in regulating sleep cycles and assist with optimizing REM sleep amounts for these conditions.
Tracking Your REM Sleep: Tools and Techniques
While eye movement, muscle tone, and skin conductance are monitored in clinical sleep labs for establishing REM sleep, various tools can assist in tracking an individual’s sleep cycle at home. One of the most popular tools for monitoring sleep patterns and stages is the fitness tracker watch-which can monitor REM sleep patterns as well.
An ideal way to track your sleep cycle at home is to maintain a sleep diary providing daytime naps and activities and how you felt during the day. Other apps that can monitor sleep depth via sound monitors and vibrational cues, in addition to fitness trackers, like the Fitbit, are widely available across the Apple and Google Play stores.
Conclusion
Getting enough REM sleep is critical for maintaining optimal health, both physically and mentally. By making lifestyle changes to improve one’s sleep hygiene practices and investing in tools for monitoring your sleep rhythms, it’s possible to increase the amount of REM sleep you get per night. This, in turn, can help reduce stress, enhance cognitive function, and provide a safe, restful environment at night for a healthy lifestyle. Hopefully, this article has given you a great understanding of the value of REM sleep and the various ways to optimize your sleep quantity and quality to maintain good health.
