Whether you remember them or not, you likely have numerous dreams nightly as they happen when you enter the rapid eye movement (REM) phase of your sleep cycle.

REM sleep is one of the four stages of sleep you cycle through nightly. According to Johns Hopkins Medicine, during this stage, your eyes rapidly move behind your eyelids (that’s where the name comes from), and brain waves work similarly when awake. 

Your body is paralyzed temporarily while you dream, and your breathing increases. This sleep stage is critical because it helps the brain log memories and form connections, so you don’t want to short yourself with a bad night of sleep.

Read on to discover what you can do to improve your sleep overall, which will enhance how much REM sleep you’re getting. To achieve the best chance of success, ensure you’re sleeping on the best sheets you can. Additionally, consider the best pillows for every type of sleeper and how frequently you should replace them. 

REM sleep — what is it, and why is it so important?

REM sleep isn’t only about dreaming, says Dr. Erik St. Louis, chair of the Division of Sleep Neurology at Mayo Clinic and a neurologist. It also appears to play a critical role in memory formation and brain development.

“Early in life, REM sleep plays a vital role in brain development and its networking properties,” says St. Louis. It is also believed to play a role in regulating novel and emotional memories.

Sleep medicine clinicians find this stage crucial since obstructive sleep apnea typically worsens during REM sleep: isolated sleep paralysis, nightmare disorder, and REM sleep behavior disorder (the acting out of one’s dreams), which can lead to more violent sleep behaviors.

How can you achieve more REM sleep?

There is no scientifically proven way to improve REM sleep, but improving your sleep overall can help. Experts say it’s critical to develop a regular sleep schedule and stick to it closely, even on weekends.

According to St. Louis, adults need seven to eight hours of sleep nightly for optimal daytime functioning. To help you achieve a good night’s rest, he recommends avoiding stimulants like nicotine or caffeine in the late afternoon and evening and alcohol prior to bedtime. 

Also, ensure you get enough physical activity throughout the day and keep your naps short during the daytime.

 

You should take additional steps to improve your sleep environment. Ambient light, a warm room, and outside noises can all negatively impact your ability to sleep. Set the temperature in your room between 60 and 67 degrees Fahrenheit (or use a fan to cool you off), and use tools like blackout curtains, earplugs, sleep headphones, and a sleep mask to block out noise. You can also use calming lavender oil and a sound machine.

If you think you may have a sleep disorder that may affect your sleep, like chronic insomnia, restless leg syndrome, or obstructive sleep apnea, consult your doctor so you can improve your sleep quality.

What causes a scarcity of REM sleep?

Sleep deprivation impacts all states of sleep, and it’s probably the most common cause of decreased REM sleep, says St. Louis. Primary sleep disorders such as obstructive sleep apnea and chronic insomnia may also affect REM sleep.

Standard medications such as benzodiazepine, diazepam (Valium), or antidepressants can also delay or decrease REM sleep. If those medications are used to treat an anxiety or mood disorder, decreased REM sleep isn’t thought to be harmful, but those medications shouldn’t be continued if they aren’t needed, says St. Louis.

You should discuss any disturbances in sleep with your physician. You can also get evaluated at a sleep medicine center for insight into your sleep patterns.

Are sleep trackers considered reliable when it comes to tracking REM sleep?

St. Louis says in a word…no. “These devices remain quite poorly validated overall for accurately detecting sleep stages and provide accurate estimates only for total sleep time amounts.” St. Louis says commercial EEG devices, like the Dreem headband, likely provide more accurate estimates than commercial devices for sleep tracking, and they have been validated against fully polysomnography sleep testing.

What are the other stages of sleep?

Each night, you cycle through four sleep stages. While you have already learned about REM sleep, here are three other non-REM stages.

• Stage 1: This stage is when you first fall asleep and only lasts around one to seven minutes, according to SleepFoundation.org. During this cycle of sleep, you can be easily woken up because your body hasn’t fully relaxed yet.
• Stage 2: Once you enter into this sleep cycle (also known as your stage of light sleep), your heart rate and breathing slow down, and your body fully relaxes. Your eye movement halts, and your brain activity helps prevent you from waking up as easily. This first sleep cycle round can last up to 25 minutes but lengthens through the night. Around half your total sleep time is spent in this stage.
• Stage 3: This is your stage of deep sleep. It’s difficult to wake up when you’re cycling through this phase, which is when your body recovers with restorative sleep. On average, you get about 20 to 40 minutes of deep sleep when you first enter this cycle, with shorter amounts throughout the night.
• Stage 4: During each cycle, you enter REM sleep last. You stay in REM sleep for about 10 minutes to an hour each time. During this time, you are likely to have dreams as your brain is more awake.

FAQs of REM sleep

How much REM sleep do you require each night?

According to St. Louis, there isn’t an exact answer to this question. “Generally, REM sleep comprises about 20 to 25% of sleep overall in most adults, so that would equate to around one to two hours nightly in an adult.”

Why do I not get enough REM sleep?

If you’re getting less or more REM sleep than that amount nightly, it doesn’t mean there is a problem, particularly if you’re taking medications that impact REM sleep. REM sleep requirements are higher for younger children than adults, which is a typical feature of brain development.

Are deep sleep and REM sleep the same thing?

No. REM and deep sleep are two different stages. Deep sleep occurs in stage 3, while REM sleep happens in stage 4. Deep sleep is a more restorative type of sleep, while REM sleep plays a critical role in brain development. Both deep and REM sleep are important for sleep hygiene.