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There’s a lot of buzz these days about the importance of REM sleep. With sleep-tracking devices becoming more popular, more people than ever are looking at their sleeping patterns under a microscope and wanting to know how to get more REM sleep.
The truth is, how much REM sleep we get is beyond our control. It happens automatically when we snooze, so the only true way to get more REM sleep is to get more sleep, and better quality sleep, in general.
We spoke to CEO of the Sleep Health Foundation and healthylife Advisory Board member Dr Moira Junge, a registered practising Health Psychologist, about all things sleep so that we could find out how to catch more of those glorious ZZZs.
“REM stands for rapid eye movement,” explains Dr Moira. “It’s one of the four stages within sleep, and it’s very, very good quality.”
When you’re in REM sleep, your:
A fun fact is that electroencephalogram (EEG) scans have revealed that the brain’s electrical patterns during REM sleep are similar to those when we’re awake, or in light sleep, indicating that we’re close to the ‘surface’ of wakefulness.
You can’t consciously control how much REM sleep you get. It all happens via a fascinating neural network in your brain.
Dr Moira recommends prioritising a good night’s rest over analysing your sleep-tracking data.
“More sleep, and better quality sleep, will help you get more REM sleep,” she says. “This is important because so many things happen when we sleep: rest, recuperation, memory consolidation – the list goes on. Sleep is an essential pillar of health and is vital for our mental health, physical health, recovery from injury and illness and ability to stay alert during the day.”
Your eyes move rapidly behind your closed eyelids during REM sleep
There are four stages of sleep, with REM being just one of them. Each stage has a unique and important function.
Our bodies generally take around 90 minutes to cycle through these four stages, meaning we usually go through about four to six cycles each night.
So, how much REM sleep do you need? Dr Moira notes that as our brains take charge when we fall asleep, there’s no point aiming for a particular figure. However, healthy adults typically spend about 20–25% of their night-time sleep in REM.
And how much deep sleep should you get a night? It’s a complex topic, but, in short, there’s no exact amount, but again, roughly 20% is indicative of good sleep. It all depends on your age, genes, environment and behaviour. Returning to Dr Moira’s advice, it’s best to keep your eyes off the sleep tracker and aim for higher-quality sleep in general.
Some of the powerhouse benefits of REM sleep include:
“When you don’t get enough REM sleep, you’ll start losing some of those benefits, like memory consolidation and emotional regulation,” says Dr Moira. “So you might be impatient and irritable and have trouble concentrating.”
Developing a relaxing bedtime ritual may help with getting a better night’s sleep
Here are some tips for improving your sleep overall, which will help you get more REM sleep.
Getting enough REM sleep is important for physical and mental health
Getting enough REM sleep is essential for good physical and mental health. Working on improving your overall sleep quality will be your way to get optimal amounts of REM sleep.
If you’re struggling with sleep issues, visit a healthcare professional. They can help you identify any underlying issues and develop a plan for improving your overall sleep.
Related:
Dr Moira Junge, a healthylife Advisory Board member, is a registered practising health psychologist with the added specialty of sleep. She has been in private practice for over 20 years and is the CEO of the Sleep Health Foundation and was a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Dr Moira was also Chair of the ASA Insomnia and Sleep Health Council (2008-2015) and is a full member of the Australian Psychological Society.
Reviewed by the healthylife Advisory Board March 2023.