What is REM sleep and why is it important?

What is REM sleep?

Getting enough sleep is essential for our wellbeing. But it’s not just the amount of sleep we get that matters – it’s the quality too. When we go to sleep, we need to spend enough time in non-REM and REM sleep to feel well rested in the morning.

As we progress through our sleep cycle, our non-REM sleep deepens. We then move into the fourth stage of sleep, known as rapid eye movement (REM) sleep.

During REM sleep, our body shuts down muscle control, and this is the phase where we have most of our dreams. After completing the REM phase, our sleep cycle begins again.

How much REM sleep do you need?

It’s thought that adults need between one-and-a-half and two-and-a-half hours of REM sleep each night. But, because REM sleep is believed to play a role in brain development, babies are thought to need much more REM sleep than adults.

Is REM sleep the same as deep sleep?

Rapid eye movement (REM) sleep is not the same as deep sleep. Studies have shown that during REM sleep our brain activity, blood pressure, and heart rate is similar to when we’re awake.

What are the four stages of sleep?

There are four stages of sleep. These include one for REM sleep and three that form non-REM (NREM) sleep.

• Stage one (N1). This is the first, lightest stage of sleep.
• Stage two (N2). Your body starts to relax more deeply. Your muscles relax, and your heart and breathing rate are slow.
• Stage three (N3 or deep sleep). This deep sleep phase is important for repairing the body, restoring energy, and maintaining health.
• Stage four, also known as rapid eye movement (REM) sleep. This phase is important for memory and our brain function and development. This is where most dreaming occurs.

What are the symptoms of a lack of REM sleep?

REM sleep is an essential part of our sleep cycle, and not getting enough good quality sleep over time can impact our health. It can affect blood pressure, and make you more likely to experience depression and anxiety.

Other symptoms of poor sleep can also include:

• feeling irritable
• increased forgetfulness
• being unwell more often
• feeling hungrier than usual
• finding it difficult to concentrate

How can I make sure I get enough REM sleep?

Getting enough REM sleep is important for our memory, concentration, and mood. The best way to increase your time in REM sleep is to make sure you set yourself up to have quality sleep each night. Below are six steps to help you get a good night’s sleep.

• Don’t watch the clock. Avoid checking the time regularly at night as you try to fall asleep. This can make you feel anxious about how much sleep you’re going to get, which can make falling asleep more difficult.
• Avoid technology before bed. Don’t use smartphones or laptops for at least two hours before bed as they produce blue light, which can affect our sleep rhythm.
• Get into a routine. Try to get out into the daylight in the morning, and wake up and go to sleep at the same time each day. This can help regulate your circadian rhythms (your internal body clock), which can help you get better quality sleep.
• Cut back on caffeine and alcohol, and stop smoking if you smoke. They are all stimulants that can affect your sleep.
• Say no to naps. It can be difficult if you feel tired, but try not to take naps during the day as this can impact your sleep at night.
• Make sure your room is dark. Darkness promotes sleep. Keep lights dimmed in the evening and invest in blackout curtains if bright light shines through.

If you’re struggling to sleep at night, or are affected by daytime sleepiness, visit your GP who will be able to offer support and advice.