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REM sleep is the last phase of the sleep cycle.
Our heart rate changes, there is more blood flow, and breathing can be shallow or irregular.
Our bodies are also paralyzed during this stage to protect us from acting out our dreams.
So how do you get REM sleep (or more of it) to maximize the benefits?
psychiatrist and founder of Menlo Park Psychiatry and Sleep Medicine
Heres what experts have to say.
How many hours does it take to get into REM sleep?
Sleep occurs in stages, so we cycle in and out of REM sleep throughout the night.
And keep regular sleep and wake hourssleep loves rhythm and regularity.
Its also important to figure out what your individual sleep need is, too.
Why is REM sleep important?
Dr. Dimitriu agrees, adding that REM sleep helps our brains retain new information and connect different ideas.
So getting enough REM sleep will keep your rest schedule in balance.
How much REM sleep do you need?
psychiatrist and founder of Menlo Park Psychiatry and Sleep Medicine
The average healthy adult sleeper will spend approximately 25 percent of their night in REM sleep, Martin says.
What causes lack of REM sleep?
There are a few potential reasons why people miss out on REM sleep.
One of the simplest: not sleeping enough, period.
But a lack of sleep isnt the only reason you may not be getting enough REM sleep.
Interestingly, stimulants like caffeine can also keep you from spending enough time in the REM stage each night.
She suggests limiting your caffeine intake to twice daily, and not consuming any caffeine after lunch.
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Sleep apneaa disorder where yourbreathing stops and starts while youre asleep11is another big culprit, says Dr. Dimitriu.
Because the muscle system goes offline for REM sleep,breathing can get worse too, he explains.
This is why people with sleep apnea suffer from impaired REM sleep as well.
Other sleep disorders likeinsomniawhere you eithercant fall or stay asleep can impact your REM sleep, Martin adds.
(Anddoomscrollingbefore bed isnt great for your stress levels, either.)
That means keeping other activities like studying, working, and eating outside your room.
(Even better if you nosh on somefoods that make you sleepybefore bed.)
If you want to nap, most sleep specialists advise up to 30 minutes for a quick power nap.
Any longer and this will interfere with your ability to fall asleep and stay asleep.
(Here are some other tips to help youoptimize your napwithout ruining your sleep later.)
Alcohol can induce sleep, Dr. Iao explains.
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