Rapidly Entering Rem Sleep: Techniques And Benefits

Sleep is a complex and mysterious process that is essential for our health and well-being. During sleep, our bodies cycle through different stages, including non-rapid eye movement (non-REM) sleep and rapid eye movement (REM) sleep. The time it takes to enter REM sleep can vary, and several factors influence our sleep cycles. On average, it takes about 90 minutes to enter the first REM stage after falling asleep. This stage is usually short, lasting around 10 minutes. However, subsequent REM stages become longer, with the final one possibly extending up to an hour.

The first stage of REM sleep

During the second stage of NREM sleep, or N2, the body enters a more relaxed state. The heart rate, body temperature, and breathing slow down, and eye movement stops. Brain waves show a new pattern, and there are short bursts of activity that help resist being woken up by external stimuli. This stage can last for 10 to 25 minutes during the first sleep cycle and gets longer with each successive cycle.

The third stage of NREM sleep, or N3, is the deep sleep stage. It is harder to wake someone up during this stage, and they may feel disoriented for a few minutes if they are awakened. This stage is crucial for restorative sleep, allowing for bodily recovery, growth, and strengthening of the immune system. The brain activity during this stage is characterised by delta waves, which are slow and have a high amplitude.

After the third stage of NREM sleep, the body moves into the REM stage. This is typically when a person starts to dream. During REM sleep, the body experiences atonia, a temporary paralysis of the muscles, except for the eyes and the muscles that control breathing. The eyes move rapidly behind closed eyelids, giving this stage its name. Brain activity during REM sleep is similar to that during wakefulness, and it is associated with vivid dreams, learning, and memory consolidation. The first period of REM sleep usually occurs about 90 minutes after falling asleep and lasts for a short duration, typically around 10 minutes.

The second stage of REM sleep

During the second stage of REM sleep, the body prepares for deep sleep. This stage can last for 10 to 25 minutes during the first sleep cycle, and each subsequent stage can become longer. Collectively, a person typically spends about half of their sleep time in the second stage of REM sleep.

The third stage of REM sleep

The third stage of sleep is the deep sleep stage, also known as slow-wave sleep (SWS) or delta sleep. It is the final stage of non-rapid eye movement (NREM) sleep before the body enters REM sleep. During this stage, the body reaches its lowest state of relaxation, with muscle tone, pulse, and breathing rate decreasing as the body relaxes.

The third stage of sleep is harder to wake someone up from than the first two stages. If someone is woken up during this stage, they will likely experience sleep inertia, a state of confusion or mental fog that can last for up to 30 minutes.

The brain's activity during the third stage of sleep is characterised by delta waves, which are slow but strong brain waves. This stage of sleep is critical for the body's recovery and growth, as it is when the body repairs injuries and reinforces the immune system. Additionally, the third stage of sleep may also contribute to insightful thinking, creativity, and memory.

The amount of time spent in the third stage of sleep changes throughout the night and as we age. During the early sleep cycles, the third stage can last for 20 to 40 minutes. As the night progresses, the duration of this stage gets shorter, and more time is spent in REM sleep. Children and teenagers get more deep sleep than adults, and the amount of deep sleep adults get decreases as they get older.

The fourth stage of REM sleep

REM sleep is the fourth and final stage of the sleep cycle. You'll typically enter REM sleep about an hour and a half after falling asleep. The first round of REM sleep in a night usually lasts about 10 minutes, with each subsequent REM stage getting longer and longer. In total, REM sleep makes up around 20-25% of sleep in adults.

During REM sleep, your brain activity increases, nearing levels similar to when you are awake. Simultaneously, your body experiences atonia, a temporary paralysis of the muscles, except for the eyes and the muscles that control breathing. Your eyes can be seen moving quickly behind closed eyelids, which is how this stage gets its name.

REM sleep is believed to be essential for cognitive functions like memory, learning, and creativity. It is also known for the most vivid dreams, due to the significant increase in brain activity. While dreams can occur during any sleep stage, they are less common and less intense in non-REM sleep.

REM sleep is important for your mental health and emotional well-being. This is because our brains are better able to process emotions and emotional information during this stage.

How to increase REM sleep

REM sleep is crucial for brain health and emotional resilience. Here are some science-backed tips to increase your REM sleep:

Develop and maintain a sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends. This primes your body for sleep and waking, and helps you get better sleep and more REM sleep.

Treat sleep disorders

If you have a sleep disorder, such as sleep apnea, treating it can help normalise your REM sleep. For example, studies have shown that treating sleep apnea with continuous positive airway pressure (CPAP) therapy increased REM sleep, improved mood, and enhanced overall sleep quality.

Stop taking sleep aids

Certain antidepressant and antipsychotic medications may reduce or suppress REM sleep. If you think your medication is affecting your REM sleep, consult your doctor about alternative options.

Avoid alcohol, caffeine, and tobacco

Drinking alcohol can delay when you first enter REM sleep and reduce the overall amount of REM sleep. Caffeine and tobacco may also interfere with your sleep cycle, especially if consumed in the evening or close to bedtime. Try to cut down on these substances and avoid them entirely in the late afternoon or evening.

Use sleep hygiene techniques

• Regular exercise
• Maintaining a cool, dark, and quiet bedroom environment
• Establishing a relaxing bedtime routine, such as reading or taking a warm bath
• Keeping gadgets and screens out of the bedroom
• If you can't sleep after 20 minutes, leave your bed and do something quietly in another room until you feel sleepy

Eat more magnesium-rich foods

Research suggests that magnesium plays an important role in sleep regulation. Try adding more magnesium-rich foods to your diet, such as pumpkin and chia seeds, almonds, and spinach. You can also consider taking a magnesium supplement, but be sure to consult your doctor first.

Frequently asked questions