The Benefits Of REM Sleep
While it usually takes up much less of the nightly sleep cycle than non-REM sleep, rapid eye movement (REM) sleep is often noted for its effects on the body and mind. Associated with the dream state—especially vivid dreaming—REM sleep is frequently credited with playing a role in brain development, emotional processing, memory consolidation, and creativity.
Dysfunctions in the mechanisms of REM sleep can be linked to sleep disorders, such as narcolepsy and REM sleep disorder. It can be important to address any sleep disorders or mental health conditions impacting sleep, as quality sleep tends to be crucial to both physical and mental health.
What is REM sleep?
According to the American Psychological Association (APA), REM sleep may be described as the stage of sleep in which most dreaming takes place. Brain activity during REM typically resembles a state of wakefulness, aside from the inhibition of the skeletal and cranial muscles. Highly active and variable brain waves can also be associated with REM sleep.
It’s thought that REM sleep may enable learning and memory consolidation due to the way it regulates neuronal synapses.
REM vs. NREM sleep
REM sleep generally consists of two stages: tonic and phasic stages. Muscle twitches and rapid eye movements tend to occur mostly during the phasic stage. During REM sleep, brain activity is usually highly active, showing variable brain waves.
NREM sleep, or non-rapid eye movement sleep, usually consists of three sleep stages in which dreams are less likely to occur and be remembered upon waking. NREM sleep is normally associated with delta brain wave activity. NREM is also called non-REM sleep or synchronized sleep.
A person usually switches between NREM and REM sleep throughout the night during the sleep-wake cycle. One usually enters REM sleep between 60 and 90 minutes after falling asleep.
Stages of sleep
During sleep, a person tends to oscillate between NREM and REM sleep multiple times, and each stage of sleep is generally associated with variations in muscle tone, brain wave patterns, and eye movements. Individuals may cycle through the stages around four to six times throughout the night, with each cycle lasting around 90 minutes.
The usual stages of sleep include the following:
- Stage 1 of NREM sleep (light sleep): In this stage, the brain usually slows down, and alpha brain waves are typically replaced by low-amplitude mixed-frequency (LAMF) activity. Individuals tend to retain some muscle tone, and breathing may remain regular.
- Stage 2 of NREM sleep (light sleep): As a person begins to transition toward a deeper sleep stage, sleep patterns associated with short-lived neural activity, known as sleep spindles and K-complexes, begin to occur. These neural activity patterns are thought to be linked to cognitive functions like the processing of stimuli, memory, and learning.
- Stage 3 of NREM sleep (deep sleep): During this stage, delta brain waves are usually at their slowest. It’s typically difficult to wake up during this stage, and if roused, a person may experience momentary brain fogginess (also called “sleep inertia”). The body may restore itself, boost immunity, and consolidate memory during this stage.
- Stage 4 (REM sleep): During the REM stage, brain activity may be similar to wakefulness. However, one may experience a loss of muscle tone, irregular breathing, and an increased heart rate. Unlike NREM sleep, where the eyes don't move, one's eyes may move rapidly from side to side at this stage. A person may also be awakened more easily during REM sleep.
The benefits of REM sleep
- It generally allows for vivid dreaming. While one may dream in other stages of sleep, the dreams associated with REM sleep tend to be more visceral and are more likely to be recalled upon waking.
- It typically allows for emotional processing by the amygdala.
- It can enable memory consolidation, allowing the brain to process what it has learned during the day, including motor skills. It can then delegate these new learnings to different areas, committing some to long-term memory and erasing others. REM sleep may also improve working memory when it occurs during naps.
- It may be related tobrain development, cognition, and behavior since researchers have found that most newborns spend at least half of their sleep time in REM sleep.
- It may aid the transition to wakefulness through the activation of the central nervous system.
- It may play a role in mental health, as sleep disturbances associated with REM sleep can be linked to mood disorders, although updated evidence may be needed.
New findings suggest that non-REM sleep may be even more important for learning and memory, however.
Sleep disorders
Sleep disorders can be defined as a group of conditions that affect sleep patterns, causing sleep disturbances.
When a person has obstructive sleep apnea, for example, they may stop breathing during the night. These respiratory events may last longer during REM than during NREM sleep, potentially causing more detrimental effects, such as hypertension and excessive daytime sleepiness.
Insomnia, or difficulty falling and staying asleep, is another challenge that can impact the sleep/wake cycle. Studies suggest that changes in REM sleep may play a role in insomnia and depression, which frequently co-occur, possibly because sleep deprivation due to insomnia can interfere with physical, mental, social, and emotional function.
Parasomnias, which are typically characterized by altered movements, vocalization, and experiences such as sleepwalking, include REM sleep behavior disorder (RBD) and nightmare disorder. RBD usually involves dream enactment behavior and may be associated with antidepressants and narcolepsy.
Therapy for better sleep
Sleep difficulties can present significant challenges to your well-being, but therapy with a licensed mental health professional can introduce helpful strategies to promote relaxation and better sleep.
If attending in-person therapy is inconvenient or inaccessible, however, you might want to consider online therapy. A platform like BetterHelp can empower you to speak to a licensed therapist by video conference, phone call, or online chat. You can even schedule sessions shortly before bedtime so that you can practice relaxation strategies with your therapist before going to sleep for the night.
According to a 2023 study, online cognitive behavioral therapy for insomnia “seems to be effective in alleviating insomnia and depression and might be considered as a viable treatment option for depression.” While sleep disorders like sleep apnea usually need to be treated by a medical doctor, sleep challenges related to mental health concerns may be effectively addressed using online therapy.
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