Rem Sleep And Dreams: Can We Recall Them?

Dreaming is a universal human experience, yet it remains one of the great mysteries of sleep. While everyone dreams, not everyone remembers their dreams. In fact, a 2021 phone poll revealed that only 34% of Americans sometimes remember their dreams, while 10% almost always can and 10% never do. So, what factors influence dream recall?

Most dreaming occurs during the rapid eye movement (REM) stage of sleep, when the brain is highly active and the body is essentially paralysed. Dreams during REM sleep tend to be more vivid, bizarre, and story-like, and are thus more likely to be remembered. However, if you wake up during a less dreamy stage of sleep, you may not recall your dreams. Additionally, factors such as stress, anxiety, medication, and sleep disorders can interfere with dream recall.

To improve dream recall, experts recommend keeping a dream journal and pen by your bed, limiting distractions before bedtime, and practising good sleep habits, such as maintaining a consistent sleep schedule and creating a restful sleep environment.

Dreaming in non-REM sleep

During non-REM sleep, the brain is forming new connections and recalling experiences from the day. Dreaming in this stage is thought to be an opportunity for the brain to make sense of the world, problem-solve, think creatively, and support memory consolidation.

Research has shown that dreams during non-REM sleep tend to be shorter, less intense, and more thought-like compared to dreams during REM sleep. However, it is possible to experience vivid and emotional dreams during non-REM sleep, and these dreams may be just as memorable as those experienced during REM sleep.

One study found that dreaming in non-REM sleep is determined by the proportion and distribution of two distinct types of slow waves in the brain. Dreams are more likely to occur when there are fewer slow waves, which are smaller and shallower, especially in the posterior and central brain regions.

Additionally, the content of dreams during non-REM sleep may be more likely to be recalled if there are large, steep slow waves in the frontal cortex. These slow waves are associated with increases in high-frequency brain activity, which may facilitate dream recall.

Overall, while dreaming is more commonly associated with REM sleep, it can also occur during non-REM sleep and may even be just as memorable.

Emotional processing and mental health

Dreaming is a universal human behaviour that has inspired curiosity across many disciplines, including psychology, religion, and art. Despite this, the function of dreams remains poorly understood. However, the current consensus is that dreaming plays an active role in emotional memory processing and emotional regulation.

Emotional Processing

During REM sleep, the brain is highly active and exhibits brain wave activity similar to that of a waking person. This brain activity includes heightened activity in the visual, motor, emotional, and autobiographical memory regions of the brain. The amygdala, the part of the brain responsible for processing emotions, is also activated during REM sleep. This suggests that dreams may be involved in emotional processing.

Research has shown that people who get sufficient REM sleep are less prone to developing post-traumatic stress disorder (PTSD) after a traumatic event. One theory, the REM calibration hypothesis, suggests that this is because REM sleep resets the levels of norepinephrine, a neurotransmitter associated with stress, to normal levels. This, in turn, may make the amygdala less sensitive to stimuli, reducing the likelihood of an overreaction to non-threatening stimuli.

Another theory, the emotion regulation theory of dreaming, proposes that dreams provide a safe space for people to experience and process emotions, particularly negative ones. According to this theory, dreaming leads to a functional change in emotion regulation during waking life. For example, a person who is anxious about giving a speech may dream about this experience due to the anxiety they felt during the day, and may then report feeling less anxious the next day.

Mental Health

In addition to its role in emotional processing, REM sleep may also play a role in supporting mental health. Walker, a professor of psychology, describes dreaming as "overnight therapy", suggesting that it helps to reduce the intensity of negative emotional experiences, so that people feel better the next day.

Research supports this theory, showing that greater amounts of REM sleep are correlated with reduced emotional reactivity to negative stimuli in the short term, and fewer negative memories of those stimuli in the long term. This suggests that REM sleep helps with emotional processing, making negative events less distressing over time.

However, it is important to note that the majority of research in this area is based on small studies, and more research is needed to establish these theories.

Memory consolidation

Dreaming is a common human experience, yet it remains one of the great mysteries of our sleep. While we know that dreams occur during sleep, the reasons why we dream and what our dreams mean are still subjects of curiosity and intrigue.

Dreams occur during the REM (rapid-eye-movement) stage of sleep, which is characterised by rapid eye movements, an active brain, and a loss of muscle tone. During this stage, the brain is highly active and functions at levels similar to when we are awake. This stage of sleep is crucial for memory consolidation, emotional processing, and brain development.

Additionally, the content of dreams also influences how well we remember them. Dreams with strong emotional content and organised plot lines are easier to recall than less coherent dreams. Nightmares and vivid, emotional dreams are often remembered due to the heightened arousal of the brain and body, which can lead to abrupt waking.

While the purpose of dreaming remains uncertain, one prevailing theory suggests that dreams aid in emotional processing. Dreams may provide an opportunity for the brain to process challenging experiences from our daily lives, helping us make sense of the world, problem-solve, and support memory consolidation.

In summary, while the specific mechanisms of memory consolidation during REM sleep require further exploration, we know that this stage of sleep is vital for processing and storing memories. The activity in the prefrontal cortex, the emotional content of dreams, and the level of brain arousal all contribute to our ability to remember our dreams.

Sleep disorders and dream recall

Sleep disorders can impact dream recall. For example, untreated obstructive sleep apnea may contribute to fragmented REM sleep due to disturbed breathing caused by the relaxation of the airway muscles. This can lead to increased dream recall, including dreams of drowning or suffocation. Sleep apnea may also result in REM sleep deprivation, and effective continuous positive airway pressure (CPAP) therapy may cause a rebound of REM sleep.

People with narcolepsy experience sudden sleep transitions that contribute to dream recall, sleep-related hallucinations, and sleep paralysis. Poor sleep habits, stress, and psychiatric conditions may also fragment sleep and increase dreaming and recall.

Medications may also suppress REM sleep. Antidepressants, for instance, can delay the onset or reduce the amount of REM sleep. Alcohol may also act as a REM sleep suppressant until it wears off.

Improving Dream Recall

If you want to improve your dream recall, consider keeping a dream journal. Writing down your dreams immediately upon waking up can help you remember them before they start to fade. Practising good sleep habits, such as maintaining a consistent sleep schedule and creating a restful sleep environment, can also improve dream recall. Reducing distractions before bedtime, such as limiting social media and television, can help improve your sleep quality and dream recall.

Improving dream recall

Dreams are fascinating, but they can be frustratingly elusive when we wake up. If you're keen to remember your dreams in more detail, there are several steps you can take to improve your dream recall.

Get enough sleep

The amount of sleep we get has a big impact on our dreams. Adults should aim for 6-8 hours of sleep per night, and the more sleep you get, the more dreams you'll experience. Dreams occur during REM sleep, and the REM stages get longer with each cycle. So, if you don't sleep enough, your REM stages and dreams will be fewer and shorter.

Monitor your sleep cycles

If you want to remember your dreams, it's important to wake up during the REM stage of sleep. You can use a sleep tracker or simply set an alarm for 6 or 7.5 hours after you go to bed. This is when you're most likely to be dreaming.

Keep still when you wake up

Try to stay in the same position when you first wake up. Any movement can distract you and disrupt your dream recall. Keep your alarm clock close by so you don't have to move, and avoid radio alarms or upbeat songs.

Focus on an object

When you first open your eyes, fix your gaze on the first object you see. Keep your eyes on it until you've retrieved your dream from your memory. Putting something distinctive, like a statue, next to your bed can help trigger your memory.

Keep a dream journal

Writing down your dreams as soon as you wake up is one of the best ways to improve your dream recall. Keep a notepad and pen by your bed, and write down everything you can: feelings, people, phrases, songs—anything you can remember. If writing is too difficult, try sketching or using a voice recorder. The key is to record the first detail as soon as possible, as this will trigger the recall of other small details.

Tell yourself you'll remember

Tell yourself every night before you go to sleep that you will remember your dreams. Your mind will pick up on these messages, and you'll find it gets easier to remember your dreams in the morning.

Improve your sleep quality

Getting higher-quality sleep will also help with dream recall. Establish a regular sleep pattern by going to bed when you're tired and waking up early, preferably before 8 or 9 am. Remove distractions and create a restful sleep environment.

Use a dream anchor

Choose an object in your room that you see every time you wake up, and tell yourself that when you see it, you will remember your dreams. This is a neuro-linguistic programming technique that will help train your mind to recall your dreams.

Take your time to wake up

Try to wait a few minutes after waking up before opening your eyes. This will give you time to think about your dreams and what you're going to write in your journal.

Take supplements

Certain supplements can help improve dream recall. Vitamin B6, for example, is known to boost memory and brain power. You can also try Valerian root, Mugwort, or Huperzine A. Always do your research and check with your doctor before starting any new supplement.

Calm yourself before bed

A calm mind before bed will help you have a better night's sleep and improve your dream recall. Try having a warm bath, meditating, or doing a deep breathing exercise. Reading a book or gentle stretching can also help you relax.

Pay attention to your diet

Eating certain foods can improve your dream recall. Try incorporating more spinach, omega 3-6-9, and plant-based foods into your diet. Bananas and other foods containing tryptophan can also help, as it is converted into serotonin, which plays a role in cognition, learning, and memory.

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