How Much REM Sleep Do You Actually Need? The Truth
- Phoebe Walsh
- Jan 2
- 7 min read
REM Sleep is where the magic really happens.
It's a bit of an oversimplification but... deep sleep is for the body, REM sleep is for the mind. If you want to wake up feeling rested, sharp and ready for the day ahead, you need to make the most out of the REM stage of your sleep cycle. Most adults need 1.5-2.25 hours of REM sleep every night - but this changes by age and your specific needs.
In this article, we break down everything you need to know about REM sleep and how much you really need.
What is REM Sleep?
REM sleep is one of the four stages of sleep and is characterised by rapid movement of the eyes, increased brain activity, and vivid dreaming. Unlike non-REM sleep (including deep sleep), where brain activity slows down, REM sleep exhibits an increase in neurological functions, making it an active yet deeply restorative state. It is during REM sleep that the brain consolidates memories, processes emotions, and enhances problem-solving abilities.
Sleep occurs in cycles that typically last around 90 minutes each, with REM sleep becoming more prolonged as the night progresses. The first cycle of REM sleep might only last 10 minutes, but by the later stages of the night, it can extend to an hour. This cyclical nature of REM sleep is why interrupted sleep can be so detrimental, as missing out on the later cycles can significantly reduce overall REM sleep duration.
How Much REM Sleep Do You Need?
Age Range | Recommended Total Sleep | Typical REM Sleep % | REM Sleep Duration |
Newborns (0-3 months) | 14-17 hours | ~50% | 7-8.5 hours |
Infants (4-11 months) | 12-15 hours | ~40% | 4.8-6 hours |
Toddlers (1-2 years) | 11-14 hours | ~30% | 3.3-4.2 hours |
Preschool (3-5 years) | 10-13 hours | ~25% | 2.5-3.3 hours |
School-age (6-12 years) | 9-12 hours | ~20% | 1.8-2.4 hours |
Teens (13-17 years) | 8-10 hours | ~20% | 1.6-2 hours |
Adults (18-64 years) | 7-9 hours | 20-25% | 1.5-2.25 hours |
Older Adults (65+ years) | 7-8 hours | ~15-20% | 1-1.6 hours |
The exact amount of REM sleep needed varies depending on age, lifestyle, and health conditions. Generally, adults should aim for 90 to 120 minutes of REM sleep per night, which constitutes about 20-25% of total sleep time. The Sleep Foundation guidelines suggest that adults require between seven to nine hours of total sleep, meaning that REM sleep should ideally comprise one and a half to two hours of that duration.
For infants and young children, the proportion of REM sleep is even higher, often making up 50% of total sleep time. This is because REM sleep plays a vital role in neural development. By the time a person reaches adulthood, their REM sleep stabilises at around 20-25%, and in older adults, it may decline slightly due to changes in sleep architecture.
The Role of REM Sleep in Cognitive and Emotional Health
One of the most crucial aspects of REM sleep is its role in memory consolidation and emotional regulation. During REM sleep, the brain processes experiences from the day, sorts relevant memories, and discards unnecessary information. Studies have shown that students who experience adequate REM sleep perform better in learning and problem-solving tasks compared to those who are sleep-deprived.
Moreover, REM sleep plays a vital role in emotional health. A study published in Nature Neuroscience found that REM sleep helps the brain regulate emotions, reducing stress and anxiety levels. Sleep disorders that affect REM sleep, such as sleep apnea or insomnia, have been linked to an increased risk of mood disorders, including depression and anxiety.
What Happens When You Don't Get Enough REM Sleep?
Lack of REM sleep can have profound consequences on mental and physical health. One of the most immediate effects is cognitive impairment, including difficulty concentrating, memory loss, and reduced problem-solving abilities. Long-term consequences can include heightened stress levels, increased risk of depression, and weakened immune function.
Individuals who consistently experience sleep deprivation, particularly a reduction in REM sleep, are more likely to develop neurological conditions such as Alzheimer’s disease and dementia. The study highlights that REM sleep is crucial in clearing beta-amyloid plaque, a substance associated with cognitive decline.
Additionally, REM sleep deprivation has been shown to impact metabolism and weight regulation. A lack of sufficient REM sleep can disrupt the balance of hunger-regulating hormones, leading to increased cravings for high-calorie foods and a higher risk of obesity.
Factors That Can Reduce REM Sleep
Several factors can negatively impact the quality and quantity of REM sleep. Alcohol consumption, for example, significantly suppresses REM sleep, particularly in the first half of the night. While alcohol might initially induce drowsiness, it ultimately fragments sleep cycles and reduces the restorative benefits of REM sleep.
Another major disruptor of REM sleep is stress. Elevated levels of cortisol, the stress hormone, interfere with sleep cycles, reducing the amount of time spent in REM sleep. This is one reason why individuals experiencing chronic stress or anxiety often report poor sleep quality.
Certain medications, particularly antidepressants and beta-blockers, can also alter REM sleep. While these medications are necessary for many individuals, they may lead to a suppression of REM sleep, affecting overall sleep architecture. If you suspect your medication is interfering with your REM sleep, it is advisable to discuss this with your healthcare provider.
How to Improve REM Sleep
To enhance the quality of REM sleep, it is essential to prioritise good sleep hygiene. Going to bed and waking up at the same time every day helps regulate the body’s circadian rhythm, making it easier to enter and sustain REM sleep.
Reducing screen time before bed is another crucial step. Blue light emitted from phones, tablets, and computers disrupts the production of melatonin, the sleep hormone, which can delay the onset of REM sleep.
Managing stress through mindfulness, meditation, and relaxation techniques can also improve REM sleep. Practising deep breathing exercises or engaging in activities such as yoga before bed can help lower cortisol levels, allowing for more restorative sleep.
Finally, avoiding alcohol and caffeine in the evening can help preserve REM sleep cycles. While caffeine is well-known for disrupting sleep, alcohol’s impact on REM sleep is often underestimated. Cutting down on these substances can significantly improve overall sleep quality.
Final Thoughts: Prioritising REM Sleep for Long-Term Health
REM sleep is an essential component of overall health, contributing to cognitive function, emotional regulation, and even physical well-being. Adults should aim for 90 to 120 minutes of REM sleep per night, ensuring they get a sufficient amount of total sleep to support this requirement. Sleep deprivation, particularly of REM sleep, can lead to a range of negative health effects, from impaired cognitive performance to an increased risk of mental health disorders.
By prioritising healthy sleep habits, managing stress, and avoiding substances that interfere with sleep cycles, it is possible to improve both the duration and quality of REM sleep. The long-term benefits of doing so are clear: better memory, improved mood, and a lower risk of chronic disease.
If you are consistently struggling with REM sleep, seeking advice from a healthcare professional or sleep specialist can provide tailored solutions to optimise your sleep quality.
How Much REM Sleep Do You Actually Need? Frequently Asked Questions
What does REM sleep stand for?
REM stands for Rapid Eye Movement. It is a stage of sleep marked by increased brain activity, rapid eye movements, muscle relaxation, and vivid dreaming.
Why is REM sleep so important?
REM sleep supports memory consolidation, emotional processing, learning, creativity, and problem-solving. It plays a key role in mental sharpness and emotional stability.
How much REM sleep should adults get each night?
Most adults need around 90 to 120 minutes of REM sleep per night, which usually accounts for roughly 20 to 25 percent of total sleep time.
Does everyone need the same amount of REM sleep?
No. REM sleep needs vary by age, lifestyle, health status, and overall sleep duration. Infants and children need far more REM sleep than adults, while older adults often experience a natural decline.
Can you get enough REM sleep without enough total sleep?
No. REM sleep occurs in longer periods later in the night, so cutting sleep short often means missing out on the most REM-rich cycles.
Why do dreams mostly happen during REM sleep?
During REM sleep, brain activity increases to levels similar to wakefulness while the body remains physically relaxed. This neurological state supports vivid dreaming.
What are the signs of not getting enough REM sleep?
Common signs include poor concentration, memory issues, emotional instability, increased stress, low mood, and feeling mentally foggy despite sleeping for several hours.
Does alcohol reduce REM sleep?
Yes. Alcohol suppresses REM sleep, particularly in the first half of the night, and fragments sleep cycles later on, reducing overall sleep quality.
Can stress affect REM sleep?
Yes. High stress levels raise cortisol, which can shorten REM periods and disrupt the natural sleep cycle, leading to lighter and less restorative sleep.
Do sleep trackers accurately measure REM sleep?
Sleep trackers can estimate REM sleep using movement and heart rate data, but they are not as accurate as clinical sleep studies. Trends over time are generally more useful than nightly figures.
Does REM sleep decrease with age?
Yes. REM sleep gradually declines with age as overall sleep architecture changes, though it remains an important stage throughout life.
Can certain medications affect REM sleep?
Yes. Some medications, including certain antidepressants and beta-blockers, can suppress or alter REM sleep. Any concerns should be discussed with a healthcare professional.
Is it possible to improve REM sleep naturally?
Yes. Consistent sleep schedules, stress management, reduced evening screen use, and avoiding alcohol and caffeine late in the day can all help improve REM sleep.
Is more REM sleep always better?
Not necessarily. Healthy sleep depends on balanced sleep architecture, including light sleep, deep sleep, and REM sleep. Adequate total sleep is the most important factor.
When should REM sleep problems be taken seriously?
If poor sleep, vivid nightmares, extreme daytime fatigue, or mood changes persist for several weeks, speaking to a GP or sleep specialist is recommended.
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