Rem Sleep: Low Levels And Their Impact

Sleep is a complex and mysterious process that is essential for the body and brain to rest and recover. While the exact purpose of REM sleep is still unknown, it is thought to be important for memory consolidation, brain development, and emotional processing. A good night's sleep consists of four to six REM cycles, and a healthy adult should aim for seven to nine hours of sleep per night, with REM sleep making up around 20-25% of their total sleep time. However, if you are experiencing low REM sleep, it can lead to several issues, including fatigue, irritability, and problems with memory and cognition.

What are the symptoms of low REM sleep?

A lack of REM sleep can have a serious impact on your health and quality of life.

The symptoms of low REM sleep can be physical and mental. Physically, a lack of REM sleep can affect cardiovascular health and increase the risk of type 2 diabetes. Research has also shown links between low REM sleep and cancer, stroke, and neurodegenerative diseases like Alzheimer's.

Mentally, low REM sleep can lead to fatigue, irritability, changes in mood and memory, and issues with cognition and problem-solving. You may also experience microsleep episodes, which are brief moments where your brain falls asleep and then snaps back awake. These can be dangerous if they happen while driving or operating machinery.

Some studies have also found a relationship between REM sleep disruptions and certain types of depression.

If you are experiencing symptoms of low REM sleep, it is important to consult a healthcare professional. They can help identify any underlying sleep disorders or health conditions that may be contributing to the issue.

How much REM sleep do you need?

REM sleep is one of four distinct sleep stages, and it is characterised by rapid eye movement, increased brain activity, irregular breathing, and a temporary loss of muscle tone. It is also the sleep stage most associated with dreaming.

While there is no official agreement on how much REM sleep a person needs, it is thought to be crucial for brain development, memory consolidation, and emotional processing. Experts recommend that adults get at least seven hours of sleep per night, with REM sleep accounting for around 20-25% of this. This equates to an average of around two hours of REM sleep per night.

Strategies for Getting More REM Sleep

• Develop and maintain a consistent sleep schedule, even on weekends.
• Treat any underlying sleep disorders, such as sleep apnea, which can interfere with REM sleep.
• Avoid alcohol, caffeine, and tobacco, especially in the evening or close to bedtime, as these substances can disrupt sleep patterns.
• Adopt good "sleep hygiene" habits, such as exercising regularly, maintaining a cool and dark bedroom environment, and establishing a relaxing bedtime routine.
• Limit the use of electronic devices before bed, as the blue light emitted by screens can interfere with sleep.
• Avoid heavy meals, caffeine, nicotine, and alcohol close to bedtime, as these can impact REM sleep.
• Increase your exposure to natural light during the day, which can help regulate your sleep-wake cycle.

Signs You May Not Be Getting Enough REM Sleep

If you are consistently falling short of the recommended seven hours of sleep per night, you may not be getting enough REM sleep. Signs of REM sleep deprivation can include:

• Fatigue and irritability.
• Changes in mood and memory.
• Issues with cognition and problem-solving.
• Increased risk of health conditions such as obesity, metabolic disorders, cardiovascular disease, and type 2 diabetes.

What are the benefits of REM sleep?

REM sleep is one of the four stages of sleep that we experience each night. It is characterised by rapid eye movement and is the sleep stage commonly associated with dreaming. During REM sleep, the brain remains active, and the body experiences a range of changes, including increased heart rate, blood pressure, and oxygen consumption by the brain.

Memory Consolidation and Learning

REM sleep is crucial for memory consolidation and learning new skills. Studies have shown that reaching the REM sleep stage during a nap can lead to improvements in working memory. It also plays a role in brain development, with newborns spending about 50% of their sleep in the REM stage. This suggests that REM sleep is vital for the developing brain.

Emotional Processing and Creativity

REM sleep fosters emotional processing and creativity. Dreams during this stage tend to be more vivid and unusual, and research indicates that REM sleep may aid in recovering from stressful events. Getting sufficient REM sleep after a traumatic event may reduce the likelihood of developing post-traumatic stress disorder (PTSD).

Brain Function and Cognition

REM sleep is essential for daytime function and wakefulness. It helps with cognitive processes, including problem-solving and making unique connections within the brain. A lack of REM sleep can lead to fatigue, irritability, and issues with memory and other cognitive tasks.

Physical Health

REM sleep contributes to physical health by supporting bone health and muscle growth. It also boosts the immune system by triggering hormone production, which helps maintain a healthy body temperature. Additionally, the last stage of REM sleep, along with the last stage of non-REM sleep, aids in repairing and regenerating body cells and treating various health disorders.

Mental Health

REM sleep plays a role in mental health by processing emotional memories and vivid dreams. Disturbances in REM sleep have been linked to mental health conditions such as schizophrenia, bipolar disorder, and major depressive disorder. Treating these underlying conditions and incorporating cognitive behavioural therapy (CBT) can help normalise sleep patterns.

What causes low REM sleep?

A number of factors can cause low REM sleep. Here are some of the most common causes:

Sleep Disorders

Disorders such as obstructive sleep apnea can cause interruptions in sleep that reduce the amount of time spent in REM sleep. Obstructive sleep apnea, for example, can be treated with continuous positive airway pressure (CPAP) therapy, which has been shown to help REM sleep rebound. Other sleep disorders that can affect REM sleep include narcolepsy and REM sleep behaviour disorder.

Mood Disorders

Mood disorders such as anxiety, depression, and post-traumatic stress disorder (PTSD) have been linked to disturbances in REM sleep. Treating these underlying psychiatric conditions, often with cognitive behavioural therapy (CBT), can help normalise sleep.

Medications

Certain medications, such as antidepressants, antipsychotics, opioid or narcotic pain medications, and benzodiazepines (sometimes used to treat sleep disorders), can reduce or suppress REM sleep. If you suspect your medication is affecting your sleep, consult your doctor to discuss alternative options or lowering your dose.

Substance Use

Substance use, including alcohol, caffeine, and tobacco, can interfere with normal sleep progression and reduce the amount of time spent in REM sleep. It is recommended to avoid these substances, especially in the late afternoon or evening, to improve sleep quality and increase REM sleep.

Other Factors

Other factors that can contribute to low REM sleep include chronic insomnia, neurodegenerative disorders, and undiagnosed sleep disorders. Maintaining a healthy sleep schedule, regular exercise, and a relaxing bedtime routine can also help improve sleep quality and increase REM sleep.

How can you increase your REM sleep?

REM sleep is crucial for brain health and emotional resilience. It is a period of sleep characterised by increased brain activity and is associated with vivid dreaming, the storage of long-term memories, and processing emotions. Here are some 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. Longer periods of REM sleep tend to align with the dip in body temperature that occurs in the early morning hours, which is regulated by the circadian rhythm. Disrupting this balance by keeping irregular sleep-wake times may confuse the body and interfere with REM sleep regulation.

Treat Sleep Disorders

If alterations in REM sleep are due to disruptions caused by a sleep disorder, treating the disorder can help restore normal REM sleep patterns. For example, studies have found that treating obstructive sleep apnea with continuous positive airway pressure (CPAP) therapy leads to REM rebound sleep, accompanied by improved mood and higher-quality sleep overall. Consult a doctor or sleep specialist to determine an appropriate treatment plan.

Stop Taking Sleep Aids

Certain antidepressant and antipsychotic medications may reduce or suppress REM sleep. If the lack of REM sleep is affecting your quality of life, consult your doctor about alternative medications or lower doses.

Avoid Alcohol, Caffeine, and Tobacco

Consuming alcohol, especially in moderate to high amounts, can delay the onset of REM sleep and reduce the overall time spent in this stage. Caffeine and tobacco may also interfere with normal sleep progression, especially when 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

Adopting good sleep hygiene habits can improve sleep quality. This includes exercising regularly, maintaining a cool, dark, and quiet bedroom environment, establishing a relaxing bedtime routine, and keeping gadgets and screens out of the bedroom. If you can't fall asleep after 20 minutes, leave your bed and engage in a quiet activity in another room until you feel sleepy.

Maximise Your Time in Bed

Most REM sleep occurs in the last couple of hours of sleep. Aim for 7-9 hours of sleep to ensure you're reaping the benefits of REM.

Monitor Your Sleep

Consider using a sleep tracking device or app to monitor your sleep patterns and identify strategies that promote more REM sleep.

Experiment with Supplements and Aromatherapy

Supplementing with magnesium may promote REM sleep, as it plays a role in regulating the neurotransmitter GABA, which is involved in dream recall and emotional processing. Additionally, incorporating aromatherapy with scents like lavender, rose, vanilla, and chamomile can have a calming effect and improve sleep quality.

Frequently asked questions