A sufficient and quality sleep routine is considered one of the keys to a healthy and long life. To fully benefit from the advantages of sleep , getting REM sleep is crucial. Besides its effects on the brain processing new information, strengthening memory, and providing mental and spiritual rest and rejuvenation, REM sleep is also important because it is the "dream center" where dreams occur.
This comprehensive article will answer your questions about what REM sleep is and what happens during REM sleep, helping you establish a quality sleep routine that will rest your body and mind! So, let's explain in more detail what REM sleep means !
What does REM sleep mean?
REM sleep, also known as "paradoxical sleep" or "the dream phase of sleep," is described as a sleep phase characterized by rapid eye movements. REM is an abbreviation for rapid eye movement.
REM sleep is defined as the fourth stage of the routine sleep cycle and begins approximately 90 minutes after falling asleep. Characterized by the rapid movement of the eyes, from which it gets its name, REM sleep is also the period of sleep where dreams occur most intensely.
What are the stages of sleep?
The routine sleep cycle essentially consists of two phases called Non-REM and REM, and the cyclical stages within each phase. Non-REM and REM sleep differ in terms of intensity, quality, and benefits of sleep.
What is Non-REM Sleep? What are its Stages?
Non-REM sleep is the sleep phase that occurs at the beginning of sleep and is important for the body to rest and for brain function to relax. Non-REM sleep consists of three stages:
- Stage 1: The first stage of the Non-REM phase, which begins when falling asleep, is described as "light sleep." This sleep, usually lasting 5-10 minutes, is very easy to wake up from. This stage accounts for about 5% of total sleep time.
- Stage 2: This stage is described as "deeper sleep." Initially lasting 20-25 minutes, its duration increases with each cycle. Accounting for 45% of total sleep time, this second stage is important for strengthening memory. This stage comprises 50% of total sleep time.
- Stage 3: Also known as "slow-wave sleep," this third stage is the deepest non-REM sleep. Research suggests this is the most restful and deepest sleep stage. Waking up can be extremely difficult during this stage, but it has been observed that this stage decreases with age.
What happens during REM sleep? What are the characteristics of REM sleep?
REM sleep, along with non-REM sleep, constitutes the two main phases of sleep. Also known as the dream phase, REM sleep is characterized by a brain activity level similar to wakefulness. Therefore, REM sleep is not considered a restful sleep stage. While the brain is highly active during REM sleep, the skeletal system and muscles become less active; only the eyes and the diaphragm muscles, which regulate breathing, are involved. Indeed, the most characteristic feature of REM sleep is the rapid movement of the eyes.
REM sleep begins 90 minutes after falling asleep. The first cycle lasts an average of 10-15 minutes, and the duration of REM sleep increases with each subsequent cycle. Throughout sleep, periods of REM sleep lasting up to an hour can occur. Other activities that occur during REM sleep are described as follows:
- The respiratory rate becomes irregular and generally slows down.
- Changes (increases) in blood pressure and heart rate are being observed.
- Body temperature is starting to drop.
- The skeletal and muscular systems relax, leaving the body almost paralyzed and immobile.
- During REM sleep, involuntary activities such as facial and other limb twitching and teeth grinding can be observed.
- REM sleep is characterized by the most active brain function observed during sleep.
- During REM sleep, the brain becomes active and begins processing new information and motor skills. Therefore, REM sleep is believed to have significant effects on memory enhancement and brain development.
What are the differences between REM sleep and non-REM sleep?
Non-REM sleep and REM sleep, which constitute the two basic stages of sleep, follow each other in a cycle throughout the sleep duration. The key differences that distinguish non-REM sleep from REM sleep are as follows:
- Dreams and brain activity: REM sleep is the sleep state where dreams occur and the brain is active, while dreams are very rare and not easily remembered during Non-REM sleep. During Non-REM sleep, brain functions also enter a resting mode.
- Musculoskeletal system: While muscles and the skeletal system, except for the eye and diaphragm muscles, remain inactive during REM sleep, muscle activity continues during non-REM sleep.
- Eye movements: REM sleep, as the name suggests, is the phase where rapid eye movements are observed. In non-REM sleep, no such movement of the eyelids is seen.
- Sleep depth: REM sleep is known as deeper sleep, while non-REM sleep is characterized by light to moderate sleep depth.
- Sleep disorders: While sleepwalking can occur during non-REM sleep, behaviors such as talking, shouting, and making movements that could damage the environment can be observed during REM sleep.
Why is REM sleep important?
- REM sleep, one of the two main stages of sleep, is considered essential for the body's rest, regeneration, and development.
- As shared in various scientific sources, the benefits of REM sleep include significant effects such as brain function regeneration, memory enhancement, and physical rest and rejuvenation.
- REM refers to the period when sleep becomes deeper and of higher quality. According to information from scientific articles, deep sleep offers significant benefits such as brain cell regeneration, processing and assimilation of new information, physical rest, and psychological relaxation.
- Quality REM sleep contributes to a sound psychological and mental health, a strong memory, and well-functioning brain functions. Problems such as REM sleep disorders, deficiency, or inability to enter REM sleep, if left untreated, can lead to physical, mental, and emotional health issues.
What is REM Sleep Behavior Disorder?
REM sleep behavior disorder refers to involuntary actions during sleep, such as talking, shouting, and moving limbs. Individuals in this state may experience disturbing dreams and act out these dreams through facial expressions and movements. REM sleep behavior disorders generally do not cause physical harm, and those affected usually do not remember these behaviors upon waking.
What are the causes of REM sleep behavior disorder?
- REM sleep behavior disorders can negatively affect a person's sleep quality, leading to problems such as chronic fatigue, forgetfulness, and irritability.
- Although the exact triggers are not fully known, it is suggested that alcohol and antidepressant use, exposure to chemicals such as pesticides, excessive stress, or chronic illnesses may cause this problem.
- REM sleep behavior disorder is diagnosed in sleep centers using sleep tests (polysomnography). The diagnosis is made after investigating whether there is an underlying neurological disorder, and appropriate treatment is initiated.
What factors affect REM sleep?
The quality of REM sleep has significant effects on a person's physical, mental, and spiritual health. All suggestions that increase REM sleep also answer the question, "What should we do to make ourselves sleepy?" Therefore, to achieve a high-quality, productive sleep routine, it is beneficial to be aware of the factors affecting REM sleep. These factors include age, daily routines, health status, dietary habits, frequency of exercise, and environmental factors. The main factors that affect REM sleep can be listed as follows:
- Stress, psychological problems, and anxiety disorders can make it difficult to enter REM sleep.
- Excessively hot or cold, stuffy environments lacking sufficient fresh air generally make it difficult to fall asleep and also reduce the quality of REM sleep.
- The side effects of the medications used can interfere with deep and uninterrupted sleep and negatively affect REM sleep.
- Digestive problems, being too hungry or too full can also negatively affect REM sleep.
- Consuming too much caffeine right before bedtime makes it harder to fall asleep and enter the REM sleep phase.
- Factors such as irregular work hours, childcare, and jet lag can disrupt sleep patterns and negatively affect REM sleep.
How to Increase REM Sleep?
From daily routines to health problems, every factor has the potential to affect REM quality. In this case, experts recommend focusing on increasing REM sleep, which allows the body to fully rest and regenerate, for a healthy and long life. The following suggestions can answer the question of how to increase REM sleep:
- Adopting a quality sleep routine, such as going to bed at the same time every day and maintaining a daily sleep duration of 7-8 hours, can have positive effects on REM sleep duration and quality.
- Avoiding use of electronic devices like cell phones and tablets before bedtime, and keeping them out of the bedroom, helps establish a good sleep routine and achieve sufficient REM sleep.
- Avoiding a sedentary lifestyle and engaging in regular exercise can have positive effects on sleep quality and REM sleep.
- Avoiding eating before bed and not going to sleep too full or too hungry makes it easier to transition into REM sleep.
- If you have respiratory problems or sleep disorders such as sleep apnea and sleepwalking, getting treatment improves REM sleep quality.
- Sleeping in a well-ventilated room at a comfortable temperature, wearing breathable, comfortable clothing and on an ergonomic mattress, can positively affect the duration and quality of REM sleep.
Frequently Asked Questions About REM Sleep
Below you can find other details you might be curious about regarding REM sleep!
Can dreams occur during REM sleep?
Yes, REM sleep refers to the sleep phase where dreams occur. Increased eye movement during sleep indicates that the person is dreaming. In fact, REM sleep is the phase where the brain is most active during sleep. While dreams can also occur in the non-REM phase, they are less vivid than those experienced during REM sleep and are generally not remembered upon waking.
How many hours of REM sleep are necessary?
Healthy REM sleep is expected to constitute 25% of total sleep time. REM sleep duration increases in infants and children, while it decreases with age. For an adult sleeping 8 hours a day, REM sleep normally amounts to 2 hours. Sleep stages follow a specific cycle, with 4-5 REM sleep episodes throughout the night. The first REM cycle lasts around 10 minutes, and its duration increases in each subsequent cycle, sometimes reaching up to 1 hour.