What is REM sleep and how do you improve it?

What is REM sleep?

Each sleep stage in the sleep cycle has its own function. Rapid Eye Movement (also referred to as REM sleep, dream sleep or wave sleep) is a sleep phase related to dreaming, memory and processing and organizing information.

REM sleep occurs at the end of the sleep cycle. You experience the first cycle of REM sleep about 60 to 90 minutes after you fall asleep. Unlike other sleep stages, your brain is very active during REM sleep. Your brain at that time is busy processing the events of the past few days, causing your eyes to move back and forth rapidly (while closed). This, then, is where the name Rapid Eye Movement comes from.

Actually, REM sleep is not much different from how your body works when you are awake. The only difference is that your eyes are closed and your muscles are (temporarily) paralyzed. This is actually a protective mechanism of your body. If it were not, you could jump out of bed to make your dreams come true and injure yourself in the process.

Why is REM sleep important?

Each stage of sleep has a unique role. Therefore, REM sleep is different from other sleep stages and plays an important role in:

Processing information

Your brain is busy processing information during REM sleep. Important information is stored in your memory and events from the past day are processed.

Dreaming

Almost all of our dreams occur during REM sleep. Although you can also dream in other sleep stages, you experience the most vivid dreams during this sleep stage.

Memory

During REM sleep, important information is stored in your memory. Your brain processes the information from the past day and determines which memories and events are stored in your memory and which are deleted.

Rising

As the night progresses, the amount of time you spend in REM sleep increases. REM sleep actually activates the central nervous system, which makes it easier for you to wake up. This prepares you to get up in the morning.

Brain Development

REM sleep also has a positive impact on brain development. It allows your brain to continue to develop and adapt. Your brain's ability to adapt and repair itself is called neuroplasticity.

How much REM sleep do you need per night?

As an adult, you need an average of two hours of REM sleep per night. You get about 5 to 45 minutes of REM sleep per cycle.

Have you ever noticed that you are better able to remember the dreams you have right before waking up? This is because the stages of REM sleep increase over the course of the night (as opposed to deep sleep). So a short night also causes a shortage of REM sleep.

How can I improve the quality of my REM sleep?

Not getting enough REM sleep can cause problems in your brain. You feel sleepy during the day, lack focus and are forgetful. A lack of REM sleep can also cause mood swings. You're extra irritable because your brain hasn't had time to process all your emotions from the past day.

So getting enough REM sleep is essential if you want to feel good. Here are some tips for promoting your REM sleep.

• Get enough sleep. Sleeping to little automatically means you're not getting enough REM sleep. On average, an adult needs 7 to 9 hours of sleep per day.
• Fixed sleep rhythm. Go to bed at set times and get up at the same time every morning. Your body will then know exactly when it is time to go back to sleep.
• Avoid alcohol. Alcohol may make you fall asleep faster, but it negatively affects the quality of your REM sleep.
• Exercise during the day. Regular exercise has a positive impact on the quality of your REM sleep. Be careful not to exercise intensely right before you go to sleep (this can make it harder to fall asleep).
• Establish an evening routine. Prepare your body and mind for a good night with a few relaxing activities. Take a warm bath, take a short yoga class or listen to a sleep story.