REM sleep
Everything about REM sleep
Sleep is not a luxury, but a necessity. Those who get enough sleep regularly not only feel refreshed and rested, but also benefit from better performance, a stronger immune system and an overall better quality of life.
What is REM sleep?
REM sleep stands for Rapid Eye Movement sleep, which refers to the rapid movements of the eyes during this sleep phase. This phase is characterized by intense brain activity that is similar to wakefulness. During REM sleep, brain waves are very active and the body is temporarily paralyzed to prevent us from physically acting out our dreams. REM sleep is the phase in which most dreams occur and the brain works intensively to process emotional experiences, consolidate memories and integrate new information into memory.
How long does REM sleep last?
REM sleep accounts for around 20-25% of all sleep. In a night that lasts around 7-9 hours, this means that an adult spends on average between 1.5 and 2 hours in REM sleep. REM sleep occurs in cycles and begins about 90 minutes after falling asleep. In the first sleep cycle, REM sleep only lasts about 10 minutes, but the duration increases with each cycle. In the second half of the night, the REM phases are longer and the deep sleep phases are shorter.
20-25 % of sleep is REM sleep
1,5 - 2h REM sleep per night
Too little REM sleep – what are the symptoms?
When the body does not get enough REM sleep, it can lead to various symptoms and health problems. The most common signs of a lack of REM sleep include memory problems, where it becomes difficult to recall information or a feeling of not having properly processed the day. Concentration problems are also common, leading to reduced mental clarity and problems focusing. Another effect of too little REM sleep is mood swings. Without sufficient REM phases, irritability, anxiety and even depressive symptoms can occur, as emotional experiences of the day are not sufficiently processed. Fatigue also increases – despite a seemingly full night’s sleep, you feel tired and unwell because the brain and body have not had enough time to regenerate. Finally, the lack of REM sleep can also affect reaction time, which increases the risk of accidents or errors. These symptoms illustrate how important sufficient REM sleep time is for physical and mental recovery. If this phase of sleep is disturbed or shortened, not only mental performance suffers, but also emotional stability.
Symptoms too little REM sleep
- Memory problems
- Concentration disorders
- Mood swings
- Irritability, anxiety and even depressive symptoms occur
- Increased tiredness
- Impaired reaction time, which increases the risk of accidents or errors
How can REM sleep be improved?
Since REM sleep is so crucial for mental recovery, you should do everything you can to make sure you get enough of it. Here are some tips to help improve REM sleep to boost your mental health:
Regular sleeping habits
It is helpful to go to bed at the same time every day and wake up at the same time. This regularity helps the body to prepare for REM sleep and go through this phase more efficiently.
Optimize sleeping environment
The bedroom should be quiet, dark and cool. A pleasant sleeping environment helps to ensure that sleep is not disturbed and that REM sleep can continue undisturbed.optimize sleeping environment.
No heavy meals before going to bed
It is advisable to avoid eating late and heavy meals or snacks, as the digestive process can affect the quality of sleep, especially REM sleep.
Reduce stress
Stress significantly impairs REM sleep. Relaxation exercises such as meditation, breathing exercises or gentle yoga before going to bed can help to calm the mind and improve the quality of sleep.
Avoid caffeine and alcohol
These substances can have a negative effect on REM sleep. Caffeine and alcohol in particular cause you to fall asleep, but the REM phases are shorter and less intense.
Physical activity
Regular physical activity during the day not only promotes overall sleep quality, but also helps to prolong the deeper stages of sleep – including REM sleep. However, intense physical activity should be avoided before bedtime as it can over-stimulate the body.
