Show While all of the sleep stages are important, REM sleep plays a specific role in processing and storing information, allowing you to retain memories and lock down what you’ve learned during the day. Most of us require between 90 to 110 minutes of REM sleep each night, but it can be an elusive sleep stage to reach sometimes. Why is that? In this article, we’ll explore a few possible scenarios for why REM sleep is escaping you, as well as some tried and true tips to up your minutes in REM sleep, so your mind feels rejuvenated and refreshed in the morning. Not Getting Enough REM Sleep?While the exact science of sleep is still somewhat murky, there are studies that suggest a few reasons why you’re not getting enough REM sleep. Time change fatigue is known have an adverse affect on sleep quality. Having a few alcoholic beverages in the evening may be contributing to your lack of REM. Alcohol has been found to both reduce overall REM sleep at night, as well as delay the first REM cycle. Nicotine is another known culprit for suppressing this stage of rest according to a 2009 study. Not getting regular physical activity could be another reason for interrupted REM sleep, as one study found that the REM cycle was positively affected among subjects who worked out on a consistent basis. There’s also growing evidence that times of stress or depression lead to decreases, disruptions, and delays in REM sleep. The answer is not always clear, but if one of these causes resonates with your own situation, resolving it could be the answer to getting in a solid REM cycle. Monitor How Much REM Sleep You Are GettingIf you’re not sure how much REM sleep your getting, try tracking your sleep using SleepScore App (it’s free!) You can see how many minutes you were in REM sleep, how you compare to others your age and gender, and more. Download for free app today from the App Store and Google Play Store! How to Get More REM SleepThere are a multitude of things you can do to enter all the necessary sleep stages, including REM, every night like finding a light to sleep better or regular exercise. To increase your time in the REM stage, you’ll need to think about your sleep cycle as a whole. These tips will allow you to enter light sleep, deep sleep, and REM stages more easily and consistently, resulting in improved sleep health and a brighter tomorrow.
No two sleepers are the same. We all have different challenges in life that can negatively influence our nightly rest. You can take proactive steps like these to improve your sleep health. You may find yourself getting the necessary REM sleep your mind needs! Download the free SleepScore App for insights on how well you sleep, the quality and quantity of your sleep cycles, and sleep improvement progress with science-backed tips and insights. Personalized advice, goals and challenges are available with an optional premium upgrade, but you can try SleepScore Premium for 7 days free (for a limited time). “The Possible Functions of REM Sleep and Dreaming”. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK11121/“Sleep, Sleepiness, and Alcohol Use”. National Institute of Alcohol Abuse and Alcoholism. https://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm. “Effects of Nicotine on Sleep During Consumption, Withdrawal and Replacement Therapy”. US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/19345124. “Physical Fitness, Exercise, and REM Sleep Cycle Length”. Wiley Online Library. http://onlinelibrary.wiley.com/doi/10.1111/j.1469-8986.1982.tb02606.x/full. “Changes in Sleep Architecture Following Chronic Mild Stress”. ScienceDirect. http://www.sciencedirect.com/science/article/pii/S0006322396000583.Is REM or deep sleep better?Scientists agree that sleep is essential to health, and while stages 1 to 4 and REM sleep are all important, deep sleep is the most essential of all for feeling rested and staying healthy.
How much REM and deep sleep is optimal?Most adults should aim for seven to nine hours17 of sleep each night. Between 13% and 23%18 of that time should be spent in deep sleep. If you get seven hours of sleep each night, then you spend approximately 55 to 97 minutes each night in deep sleep. To a certain extent, the body self-regulates amounts of deep sleep.
How do I get more REM sleep?Tips to get better REM sleep. Develop a sleep schedule . ... . Don't drink caffeine or smoke cigarettes later in the day. ... . Avoid alcoholic drinks at night. ... . Put together a relaxing sleep routine before bed. ... . Get regular exercise . ... . Create an ideal environment for sleep. ... . If you can't sleep, don't lie in bed awake.. Is 50% REM sleep too much?For healthy adults, 20-25% of your total time asleep should be REM sleep. That's where the 90-minute number mentioned above comes from. If you sleep for 7-8 hours, 20% of that equates to roughly an hour-and-a-half, or 90 minutes.
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How much rem sleep should a person get
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