REM sleep (short for Rapid Eye Movement sleep) is a unique sleep stage where your eyes move quickly behind closed eyelids, and vivid dreaming often takes place. However, beyond dreaming, this sleep stage supports critical functions like memory consolidation and learning, making it essential to your nightly rest.

To maintain optimal brain and body health, experts recommend at least seven hours of sleep each night. Here's what to know about REM sleep, how much of it you need, and practical ways to improve your sleep quality.

Understanding Sleep Cycles

During a typical night, your body progresses through a series of sleep stages, each marked by specific brain wave activity and physical changes.These include variations in breathing, heart rate, and body temperature.

One complete sleep cycle lasts approximately 80 to 100 minutes, and most adults experience four to six cycles per night.

Sleep Stages Overview:

  • Non-REM (NREM) Sleep: The first three stages help you transition from wakefulness to light and then deep sleep. These stages involve a gradual slowing of brain activity and body functions.
  • REM Sleep: Occurring around 90 minutes after falling asleep, this stage features rapid eye movements, dreaming, increased heart rate, faster breathing, and brain activity similar to wakefulness. Early REM stages are short but become longer as the night progresses.

How Much REM Sleep Should You Get?

There’s no specific hourly recommendation for REM sleep alone. Instead, experts emphasize total sleep duration—at least 7 hours per night for most adults.

Typically, REM sleep accounts for about 20% to 25% of your total sleep time. As you get older, the proportion of time spent in REM sleep naturally decreases.

To ensure sufficient REM sleep, prioritize consistently getting enough total sleep.

Why REM Sleep Matters

Sleep as a whole plays a vital role in physical and mental well-being. Research suggests REM sleep specifically helps with:

  • Memory retention
  • Emotional regulation
  • Dreaming
  • Brain development and learning

REM sleep is also linked to cellular restoration and immune function, especially when paired with deep sleep (stage 3).

What Interferes With REM Sleep?

Several factors can reduce the amount of REM sleep you get each night:

  • Sleep disorders: Conditions like insomnia and sleep apnea disrupt normal sleep cycles, reducing REM sleep.
  • Sleep deprivation: Getting too little total sleep, especially in the second half of the night when REM is more frequent, limits your REM exposure.
  • Antidepressants: Some medications are known to suppress REM sleep duration.
  • Substance use: Alcohol, cannabis, and other substances can interfere with the sleep cycle, leading to fragmented REM stages.
  • Screen exposure at night: Blue light from screens may disrupt your internal clock (circadian rhythm), impacting REM sleep.

Tips for Boosting REM Sleep

Improving your overall sleep hygiene can enhance your REM sleep naturally. Here are practical habits to consider:

  • Stick to a consistent sleep-wake schedule, even on weekends
  • Limit screen time before bedtime
  • Avoid alcohol, caffeine, and other stimulants in the evening
  • Create a comfortable, dark, and cool sleep environment
  • Get regular physical activity
  • Treat underlying sleep conditions with professional help

By establishing a solid sleep routine, you increase the chance of completing full sleep cycles and spending more time in the REM stage.

When To Talk to a Healthcare Provider

Occasional sleep issues are common, but persistent problems may need medical attention. Around one-third of U.S. adults report insufficient sleep.

Consider consulting a provider if you:

  • Have trouble waking up or staying awake during the day
  • Experience difficulty focusing or performing daily tasks
  • Frequently doze off unintentionally

A provider can help determine whether a sleep disorder or lifestyle factor is impacting your REM sleep and offer personalized recommendations or referrals to a sleep specialist.

Summary

REM sleep is essential for brain health, emotional balance, and physical recovery. While there’s no strict guideline for REM sleep duration, regularly getting seven or more hours of rest per night typically ensures you spend adequate time in this crucial sleep stage. Prioritizing healthy sleep habits and seeking help when needed can significantly improve your sleep quality.