What Is REM Sleep: Transforming Your Health Through Better Sleep

You may be aware that REM sleep is the stage of sleep associated with dreams. But, did you know it is also involved in a host of important functions, from brain development to emotional processing? Most adults need about two hours of REM sleep each night.

What you need to know:

What is REM sleep?
The importance of REM sleep
Factors affecting REM sleep
Enhancing your REM sleep: 4 tips for a restful night

What is REM sleep?

Rapid eye movement sleep or REM sleep was first discovered in the 1950s when scientists studying sleeping infants noticed distinct periods when their eyes raced from side to side which earned REM sleep its name. It happens at regular intervals during the sleep period, typically every 90 to 120 minutes. It is the fourth out of four total stages of sleep. In contrast to other stages of sleep, in which your brain waves slow down, your brain is highly active during REM sleep, and your brain waves become more variable.

The role of REM in sleep cycles

All sleep is important, but REM sleep, in particular, plays an important role in sleep cycles and involves various functions:

Memory consolidation,
Emotional processing,
Healthy brain development, and
Dreaming.

The physical signs of REM sleep

Traits unique to REM sleep include:

Quick-eye movement
Increased brain wave activity that’s more similar to wakefulness than any other stage of sleep
Complete loss of muscle tone
Irregular breathing
Elevated heart rate
The ability to be awoken more easily than during non-REM sleep

The importance of REM sleep

Let us look at the important role REM sleep plays in:

Memory consolidation and learning

During REM sleep, your brain processes new learnings and motor skills from the day, committing some to memory, maintaining others, and deciding which ones to delete. This is how memory consolidation which is the process of preserving key memories and discarding excessive information occurs in REM sleep. Some memory consolidation also occurs in deep sleep, which is a non-REM stage.

Emotional regulation and mood

Your brain processes emotions during REM sleep. Dreams, which are more vivid in REM sleep, may be involved in emotional processing. Also, your amygdala, the part of your brain that processes emotions, activates during REM sleep. It is also associated with better mental health and as a consequence – emotional regulation and mood.

Immune function and overall health

During REM sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines increase when you have an infection or inflammation or are under stress. Sleep deprivation may decrease the production of these protective cytokines. Our bodies also produce T-cells during sleep, white blood cells that are your body’s immune response to an infectious disease.

Factors affecting REM sleep

Various factors negatively impact REM sleep:

Lifestyle habits: Alcohol, caffeine, and screen time

Substance use has a strong impact on REM sleep. Caffeine and alcohol are known to suppress it. Also, screens can disrupt it, impacting memory and cognitive function. So, you must limit your screen time and avoid substance use. On average, you should stop drinking caffeine four to six hours before bed.

Sleep disorders

Certain sleep disorders are associated with abnormal REM sleep. These include:

REM sleep behavior disorder (RBD) – With RBD, you sometimes act out your dreams
Narcolepsy – When you are awake, you can experience episodes of cataplexy
Nightmare disorder – Herein, you experience intense and distressing nightmares
Sleep apnea – You tend to spend less time in REM sleep than others

Medications

Medications also affect REM sleep, including:

Opioid or narcotic pain medications – used to mitigate the effects of pain
Benzodiazepine medications – sometimes used to treat sleep disorders
Antidepressant medications – used to treat depression
Lithobid (lithium) – a mood stabilizer used to treat mood disorders

Enhancing your REM sleep: 4 Tips for a restful night

Now that you understand the importance of REM sleep for your well-being, here are some tips you can follow to enhance it:

Create a sleep-conducive environment

Look around your bedroom to identify factors that may prevent you from getting a good night’s sleep. Bright lights from the outside, a TV blaring in your room, and hot temperatures can prevent you from getting enough REM sleep. Hang up blackout curtains that block outside noises and lights, and turn off the TV when it is time to sleep. Make your bedroom comfortable, cozy, and relaxing.

Try and establish a consistent sleep schedule

Wake up and go to bed at the same time every day – not just on weekdays but also on weekends. Your body will eventually get used to a sleep schedule, you will be more alert and sleepy at the appropriate times.

Use stress management techniques

If you lie awake at night worrying or thinking about things bothering you, try practising mindfulness meditation. To practise meditation to fall asleep, close your eyes and focus on your surroundings in the present moment. Breathe deeply, feel the bed sheets against your skin, and listen to the sound of your fan. When your mind starts to wander, refocus on the present moment. It can help reduce insomnia and improve sleep quality.

Dietary considerations for better sleep

Here are the foods you can include in your diet for better sleep:

Almonds – high in melatonin, magnesium, calcium, and good fats.
Warm milk – contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.
Kiwifruit – contains sleep-promoting compounds: melatonin, potassium, magnesium, and calcium.
Walnuts – contain a few compounds that regulate sleep, including melatonin, serotonin, and magnesium.
Fatty fish – may help improve sleep because they contain vitamin D and omega-3 fatty acids, that help regulate serotonin.

Rapid eye movement sleep is an important stage of your sleep cycle. During this stage, your brain is active, and your muscles are relaxed. We need REM sleep for memory and daytime function. Many factors can influence how much REM sleep you get as mentioned above. Enhance your REM sleep by following the mentioned strategies. If you’re concerned about its deprivation, consult a doctor.

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