Ashwin Lewis
Sleep is essential for our health and well-being, but the quality of sleep matters just as much as the quantity. Sleep occurs in cycles, and there are four stages of sleep: three non-rapid eye movement (NREM) stages and one rapid eye movement (REM) stage. The REM stage is when your eyes move rapidly, your brain is active, and you experience vivid dreams. While there are no set guidelines for how much REM sleep a person needs, it is estimated that it accounts for about 20-25% of the total sleep cycle. REM sleep is crucial for brain functions like dreaming, memory processing, and emotional regulation, and insufficient REM sleep can lead to symptoms such as trouble concentrating, a weakened immune system, and feeling groggy in the morning.
| Characteristics | Values |
|---|---|
| First cycle of REM sleep | 60 to 90 minutes after falling asleep |
| Number of sleep cycles per night | 4 to 6 |
| Percentage of sleep cycle in REM | 20-25% |
| REM sleep in newborns | 8 hours |
| REM sleep in adults | 2 hours |
| REM sleep in older adults | Less than in adults |
| REM sleep in babies | Up to 50% |
| REM sleep in adults | 20% |
| REM sleep duration | 10 minutes initially, increasing with each cycle |
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What You'll Learn
REM sleep and dreaming
Sleep is divided into two main types: rapid-eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further split into three distinct substages. During sleep, we cycle through all stages of NREM and REM sleep several times.
REM sleep is characterised by relaxed muscles, quick eye movement, irregular breathing, elevated heart rate, and increased brain activity. It usually begins about 60 to 90 minutes after falling asleep, with the first period lasting about 10 minutes. Each subsequent REM stage gets longer, with the final one lasting up to an hour.
REM sleep is important for several reasons. Firstly, it is associated with dreaming. While dreams can occur during any sleep stage, the vivid dreams that stick with you into the morning usually happen during REM sleep. Secondly, REM sleep stimulates the areas of your brain that help with learning and memory. It also plays a role in memory consolidation, emotional processing, and brain development.
The amount of REM sleep we need varies with age. Newborn babies spend up to eight hours in REM sleep each day, while adults need about two hours of REM sleep each night. If you get eight hours of sleep each night, you will usually go through four or five REM cycles.
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REM sleep and memory
REM sleep is a stage of sleep in which dreaming occurs most frequently. It is characterised by rapid eye movement, and is also known as paradoxical sleep due to the presence of 'wake-like' eye and brain activity.
REM sleep has been linked to memory consolidation, specifically spatial and contextual memory consolidation. Research has shown that REM sleep is required for spatial and contextual memory consolidation. REM sleep may also be involved in the consolidation of emotional memories.
REM sleep has been found to be particularly important for the consolidation of procedural memory, which is memory for motor skills. It has been suggested that REM sleep contributes to memory formation by providing a time of reduced interference on consolidation processes.
REM sleep may also be involved in the consolidation of declarative memory, which is memory for facts and events. However, this is less clear.
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REM sleep and emotional processing
REM sleep is believed to be essential to our ability to cope with emotional stress in everyday life. During REM sleep, the brain is active and dreams typically happen. REM sleep is important for dreaming, and experts believe dreaming helps you process emotions.
REM sleep deprivation studies have shown that negative emotional reactivity is enhanced and positive reactions to positive events are often subdued. It has also been found that REM sleep deprivation leads to a decrease in accepting blame.
REM sleep plays a crucial role in modulating people's emotions. Dreams seem to be more vivid and emotionally colorful during REM sleep in comparison with dreams in other sleep stages. REM sleep may be adaptive to process aversive experiences such as traumatic experiences, by presenting them as strange images and fragmented episodes of related or similar stories.
REM sleep deprivation affects emotional reactivity and social function. Without enough healthy sleep, negative emotional reactivity seems to be significantly enhanced and positive reactions to positive events are often subdued.
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REM sleep and brain development
Sleep plays a critical role in brain development, with REM sleep and non-REM sleep contributing differently to brain maturation. REM sleep, or "dream sleep", is characterised by desynchronised cortical activity and is associated with dreaming. It is believed to play a role in memory consolidation and the development of the central nervous system by maintaining and establishing new connections, particularly during early brain development. REM sleep is also important for cognitive functions such as memory, learning and creativity.
Non-REM sleep, on the other hand, is a more restful and restorative sleep phase with relatively low brain activity. It is during this stage that the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Non-REM sleep is also when the body regulates its temperature, with heart rate and body temperature decreasing.
The amount of REM and non-REM sleep an individual needs changes as they age. Newborns spend around 50% of their sleep in the REM stage, while adults only spend about 20-25%. The proportion of non-REM sleep, and particularly deep sleep, is highest in early childhood and then decreases over a person's lifespan.
REM sleep is important for the early development of neuronal structure and circuitry. Studies have shown that REM sleep deprivation in rats delayed the maturation of the visual cortex and impaired the development of the motor system. REM sleep facilitates the formation and maintenance of synapses, with various key molecular factors of synaptogenesis being upregulated during this stage.
Non-REM sleep, and particularly the slow-wave activity of NREM stage 3 sleep, is hypothesised to contribute to brain development by optimising neuronal networks through synaptic downscaling and pruning. This process is critical for normal neuronal circuit development and behavioural improvement.
Overall, both REM and non-REM sleep are vital for different aspects of brain maturation, and the respective roles they play in brain development are influenced by an individual's developmental stage.
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REM sleep and physical repair
Sleep is essential for physical repair and regeneration. The body cycles through different stages of sleep, including REM (rapid eye movement) sleep and non-REM sleep, each with unique benefits. During the non-REM deep sleep stage, the body repairs and regenerates tissues, builds bone and muscle, and strengthens the immune system. This is the most restorative stage of sleep.
REM sleep, on the other hand, is associated with dreaming and cognitive functions such as memory, learning, and creativity. While it is not as restorative as non-REM sleep, REM sleep is still important for physical repair. During REM sleep, the body releases growth hormones and initiates protein synthesis, which are crucial for muscle recovery and growth. Additionally, REM sleep aids in the repair and rebuilding of muscles and the reduction of soreness and inflammation, making it an important part of the physical repair process.
To maximise the benefits of REM sleep for physical repair, it is recommended to aim for 7-9 hours of sleep per night, with around 25% of that time spent in the REM stage. This allows for optimal muscle recovery and growth, as well as improved concentration and overall well-being.
Furthermore, incorporating stress-reducing activities, such as meditation and deep breathing, can help manage stress levels that may interfere with REM sleep. Creating a relaxing bedtime routine and avoiding caffeine and nicotine can also promote better sleep and increase the time spent in the REM stage.
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