Did you know that sleep is as crucial to our health as nutrition and hydration?[1]
What’s frequently missing from the headlines on the importance of sleep, however, is that the type of sleep we receive is imperative to the sound slumber we need to “operate” at our peak.
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Sleep isn’t a uniform biological function. Like breathing and digestion, it possesses gradations, patterns, and phases. And one of its most vital stages—REM sleep—is required to perform a slew of mental and psychological functions. But what is REM sleep, really? How much REM sleep do you need? What happens if you don’t sleep? And if you struggle to sleep, are there natural solutions available to help you nod off faster—and stay there?
Let’s unpack all of this together.
REM sleep refers to Rapid Eye Movement sleep. REM sleep is distinct from non-REM sleep (or NREM), the other major “category” on the sleep journey.
As its name suggests, your eyes move swiftly behind your closed eyelids during this stage of rest.[2] Additionally—and you may not realize this—your body as a whole becomes more active. Your pulse quickens, your respiratory rate accelerates, and your brain activity speeds up.
To fully grasp REM sleep and its importance on your brain and body, it’s essential to understand the different stages of sleep.[3]
We (or at least most of us) may rarely consider the sleep cycles we go through when we get under the covers. And yet, it’s these cycles that are the defining factor between a poor night’s rest and rejuvenating slumber.
Also known as “sleep architecture,” these stages unfold both sequentially and in a less linear fashion.<sup>4,5</sup>
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It’s safe to say we’re all familiar with the prelude to that cerebral dip that defines dropping into a deep sleep. This initial stage in the sleep cycle is chiefly characterized by an overall slowing down that affects your:
It also affects your brain waves, which enter what’s known as the theta stage—that slightly dreamy but not fully awake state that helps your mind process information and construct memories.[6]
During this light sleep, you can be easily awakened and, if you are, may not realize you were asleep at all. If you’re left undisturbed and remain in this light sleep, it tends to last only a few minutes.
We spend the lion’s share of our sleep in NREM 2, or roughly (and ideally) 50% of our sleep cycle.
It’s a more profound sleep stage of rest than the drifting off felt in the first stage. Your breathing continues to relax and slow down, your eye movements still, and your body temperature naturally declines.
Activity in your brain also changes, and you exhibit two neural activities: the presence of K-complexes and sleep spindles, which decrease your reaction to external stimuli like noise and touch to help you stay asleep.
Further, your body organically manufactures growth hormones, which are central to moderating your metabolism and promoting muscle and bone growth.
NREM 3 or N3 sleep is the deep sleep you might associate with your child or partner who cannot be budged. In this sleep stage:
This deep, wondrous sleep doesn’t just feel fantastic: This is also when your body performs the majority of its nightly tasks, including cell regeneration and tissue repair. Your immune system also strengthens during N3 sleep.
REM sleep or paradoxical sleep is not the deepest state of sleep you experience; in fact, it’s one of the most active. It kicks off through the release of acetylcholine and reduces the production of serotonin—a key neurotransmitter that brightens your mood when you’re awake.
As we mentioned, your heart rate, breathing, and brain rev up during the REM stage. In addition:
All in all, we go through each of these stages approximately every 70 to 120 minutes or so; in total, we spend roughly 25% in REM sleep.
That said, disruptions in the first three stages—from a loud noise, for example—can pull you out of your slumber and keep you from reaching critical REM sleep.
But why is REM sleep vital? What happens if you experience insufficient REM sleep? Why do we get REM sleep deprivation? Let’s dive in.
Given that brain activity escalates during REM sleep, it's fundamental to our mental and psychological functions. It both generates and supports the following:
Others hypothesize we dream to bring order to the random signals that are firing throughout our minds. While you probably won’t suffer any terrible consequences from not dreaming—indeed, research shows that some people don’t dream at all—it’s believed to be an important component of performing “mental housekeeping” and processing the emotions we go through on a daily basis.<sup>5,6</sup>
Adults are advised to sleep seven to nine hours per night, which is sufficient time to cycle through the sleep stages. If this sounds like what you’re receiving (or hoping to receive), you should aim to obtain 60 to 120 minutes of REM sleep per night.
Sleep trackers and sleep studies can provide insight into how much REM sleep you’re receiving, but they don’t necessarily facilitate it.
Since the REM sleep stage is the last stage in the sleep cycle, it’s critical that you get quality sleep. If you must wake up for a 4 am Zoom meeting with your boss in a different time zone, for example, you ought to adjust your bedtime to earlier in the evening; REM, after all, often occurs in the morning hours.
Proper sleep hygiene is paramount to your health and wellness.
What is REM sleep? is often asked when someone is enduring some sort of sleep disturbance, but pinpointing why they feel snappy or sluggish the next day isn’t always clear-cut.
Here are just a few scenarios that could interrupt your sleep cycle and hinder your ability to experience REM and NREM sleep:
And if you suffer from fragmented sleep or sleep deprivation on a regular basis, it might be time to schedule an appointment with your healthcare practitioner.
The REM sleep stage is part of the magic behind keeping our moods in check and our skills sharp. And as much as we know that sleep is indispensable to our entire well-being, it can elude us and keep us from feeling our best selves.
Cymbiotika’s collection of products was designed to naturally encourage overall wellness—including a refreshing night’s rest. Our Sleep Formula features several key vitamins, minerals, herbs, and other organic ingredients to promote tranquility and soothe the nervous system, all to foster deep, restful slumber. Explore our products today to wake up refreshed.
For more sleep tips like How to Fall Asleep Faster or How To Relax Before Bed, visit our blog. If you suffer from chronic sleep deprivation, please check with a sleep expert before starting new treatments.
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