Sleep Stages: Is Rem Sleep The Majority?

Sleep is a complex and mysterious body process that humans spend about a third of their lives doing. It is divided into two types: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into four stages, with the third and fourth stages being the deepest sleep stages. During a typical night, the body cycles through REM and NREM sleep about every 90 minutes, with the REM stage accounting for approximately 25% of sleep time. While the amount of sleep needed varies from person to person, adults are generally recommended to get seven to nine hours of sleep each night, which would be about five to six full sleep cycles.

REM sleep is important for memory, mental focus, and mood regulation

REM Sleep and Memory

REM sleep is important for memory consolidation. During REM sleep, the brain reactivates memories and integrates them into long-term memory. REM sleep also helps to forget unimportant memories.

REM Sleep and Mental Focus

REM sleep is important for mental focus and attention. During REM sleep, the brain is active and similar to when awake. REM sleep deprivation can lead to increased negative emotional reactivity and decreased positive reactions to positive events.

REM Sleep and Mood Regulation

REM sleep is important for mood regulation. Sleep deprivation can make people more emotionally aroused and sensitive to stressful stimuli and events. REM sleep deprivation can also lead to mental health problems and sleep disturbances.

During REM sleep, your eyes move rapidly and your muscles become temporarily paralysed

REM sleep is the last sleep stage before the cycle starts over, with the first REM cycle beginning about 90 minutes after falling asleep and recurring every 90 minutes. During REM sleep, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Your eyes move rapidly from side to side behind closed eyelids, and your arm and leg muscles become temporarily paralysed. As you age, you spend less time in REM sleep.

REM sleep is physiologically different from the other phases of sleep, which are collectively referred to as non-REM sleep (NREM sleep, NREMS, synchronized sleep). The transition to REM sleep brings marked physical changes, beginning with electrical bursts called ponto-geniculo-occipital waves (PGO waves) originating in the brain stem. The body abruptly loses muscle tone, and the brain acts as if it is somewhat awake, with cerebral neurons firing with the same overall intensity as in wakefulness.

Two powerful brain chemical systems work together to paralyse skeletal muscles during REM sleep. Research has shown that the neurotransmitters gamma-aminobutyric acid (GABA) and glycine cause REM sleep paralysis by "switching off" the specialised cells in the brain that allow muscles to be active.

REM sleep accounts for around 20-25% of your total sleep

Sleep is divided into two main types: REM (rapid eye movement) and NREM (non-rapid eye movement). NREM sleep is further split into three stages: falling asleep, light sleep, and deep sleep. During deep sleep, your breathing slows down, your blood pressure drops, and your energy is renewed.

During a typical night, your sleep alternates between cycles of REM and NREM sleep about every 90 minutes. The REM stage accounts for around 20-25% of sleep time, while the NREM stage takes up the other 75-80%. If you get the recommended seven to nine hours of sleep each night, you might move through five to six full sleep cycles.

During the REM stage, your eyes move rapidly under your closed eyelids, giving this stage its name. It is during this state that most of your vivid dreaming takes place. At the same time, your muscles become temporarily paralysed, so you don't act out your dreams. REM sleep involves more brain activity than NREM sleep and is considered a more \"wakeful\" state, as your heart rate and blood pressure increase to levels similar to when you are awake.

REM sleep is important because it helps your brain consolidate and process new information. It also aids mental concentration and mood regulation, which are critical to your daily work performance and overall quality of life. The negative effects of a lack of REM sleep are serious: without this critical sleep stage, your overall health, including brain function and cellular repair, can suffer. Poor REM sleep may be due to sleep disorders such as insomnia or obstructive sleep apnea, which causes you to wake during the night.

The REM stage is when most of your vivid dreaming takes place

Sleep is divided into two types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM is further divided into three stages, while REM is one stage. During the REM stage, the eyes move rapidly under closed eyelids, and the body experiences temporary paralysis. This is also the stage when most vivid dreaming occurs.

REM sleep is important for several reasons. Firstly, it aids in memory consolidation and the processing of new information. Secondly, it helps regulate mental concentration and mood, which are critical for daily work performance and overall quality of life. The negative effects of insufficient REM sleep can be serious, potentially impacting overall health, including brain function and cellular repair.

During a typical night, the body alternates between REM and NREM sleep cycles about every 90 minutes. The REM stage accounts for approximately 20-25% of total sleep time, while NREM sleep constitutes the remaining 75-80%. The duration of the REM stage increases as the night progresses, with later stages lasting around an hour.

To improve the quality of REM sleep, it is recommended to maintain a consistent sleep schedule, limit caffeine and alcohol intake, and create a cool, dark, and quiet sleep environment.

You can improve your REM sleep by setting regular bed and wake times, avoiding caffeine and alcohol, and maintaining a cool, dark, and quiet sleep environment

Sleep is divided into four stages, one of which is REM sleep. REM sleep is important for brain health, emotional resilience, memory, and learning. On average, REM sleep makes up 20-25% of a person's total sleep.

Set regular bed and wake times

Keeping a consistent sleep schedule helps to regulate your body's circadian rhythm, which is responsible for promoting REM sleep at certain times. By maintaining a regular sleep schedule, even on weekends, you can improve the quality of your REM sleep and overall rest.

Avoid caffeine and alcohol

Caffeine and alcohol can interfere with your sleep stages and disrupt your sleep quality. Caffeine, especially when consumed in the evening or close to your bedtime, can reduce your total sleep time. Alcohol can delay the onset of REM sleep and decrease the overall amount of REM sleep you get. Therefore, it is advisable to avoid consuming caffeine and alcohol, especially in the hours leading up to your bedtime.

Maintain a cool, dark, and quiet sleep environment

Creating a comfortable and relaxing sleep environment is crucial for improving sleep quality. Keep your bedroom cool, dark, and quiet. Use earplugs or white noise machines to minimise any external noises. Consider using blackout curtains or eye masks to block out light, and ensure your bed and pillows are comfortable and supportive.

Additionally, you can improve your sleep hygiene by:

• Exercising regularly: Physical activity can promote sleep by releasing sleep-inducing hormones and inducing fatigue. However, avoid strenuous exercise close to bedtime as it may increase heart rate and body temperature, making it difficult to fall asleep.
• Establishing a bedtime routine: Engage in soothing activities before bed, such as reading or taking a warm bath. Avoid stimulating activities and bright screens close to bedtime, as they can interfere with your sleep.
• Avoiding large meals and stimulants: Eating a large meal or consuming stimulants such as caffeine and nicotine close to bedtime can disrupt your sleep. Give your body time to digest and avoid anything that may keep you awake.

Frequently asked questions