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Which Is Better Rem Or Deep Sleep

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Stage Of Sleep Light Sleep

The Difference Between Deep and REM Sleep

Light sleep occurs at the very beginning of the first stage of sleep. It is considered to be a preparatory stage, where the body is starting to calm down, breathing and heart rate slows down and the muscles are starting to relax. Light sleep is also known as the;non-REM;sleep, and is known to have three stages;

Is It Bad To Dream Every Night

Everyone dreams anywhere from 3 to 6 times each night. Dreaming is normal and a healthy part of sleeping. Dreams are a series of images, stories, emotions and feelings that occur throughout the stages of sleep. The brain is very active at this point and that is when the more memorable dreams happen.

Listen To White And Pink Noise

Sound plays an important role in your ability to fall and stay asleep. If you live in the heart of a city or have noisy neighbors, try using white noise to block any sound that may be keeping you from falling and staying asleep.;Those looking to increase deep sleep may benefit from listening to pink noise. Pink noise represents calming nature sounds like steady rainfall or waves crashing on a beach. This type of noise has been found to increase deep sleep and improve memory in older adults.

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What Is A Sleep Debt

If you havent slept well or long enough for a few days, you might create a sleep debt. Once your debt builds up, you may feel physically and mentally exhausted. Try to make sure you get enough sleep every night to avoid creating this debt. You cant necessarily make up your debt by sleeping a lot on the weekends. Its best to get enough sleep all week long.

The Three Cycles Of Sleep

REM Deep Sleep Inducing

The sleep cycle can be observed using your brain activity through certain equipment such as electroencephalography to check for brain activity, electromyography for muscle activity, and electro-oculography for eye movement. Other methods, such as breathing patterns and muscle leg movements, can also determine which stage of sleep people are at.

1. Light Sleep

The first two stages consist of several minutes of transition from being awake to being asleep.; During this stage, your body functions such as heartbeat, respiration, and eye movement start to slow down.; Your muscles may occasionally twitch, but they are beginning to relax. Its easy to wake you up during this stage as your brain is still active.

2. Deep Sleep

During this stage, your heartbeat, respiration, body temperature, and brain waves are at its lowest.; Your muscles are relaxed, and its more difficult to wake you up at this stage. 13-23 percent of your sleep is deep sleep for healthy adults.; While it is often confused with

3. REM Sleep

Commonly experienced 90 minutes during sleep and recurring every 90 minutes; this is the most well-known stage in sleep.; Most of your dreams happen during the REM sleep, where your body is temporarily paralyzed, but your eyes can still flutter.; The reason why your limbs are paralyzed at this moment is to avoid acting out your dreams.; This compromises 25 percent of your sleeping hours, but for other people, they do not get enough REM sleep and, thus, experience specific effects.

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Are There Any Side Effects To Listening To Binaural Beats

There are no known side effects to listening to binaural beats, but youll want to make sure that the sound level coming through your headphones isnt set too high. Lengthy exposure to sounds at or above 85 decibels can cause hearing loss over time. This is roughly the level of noise produced by heavy traffic.

Binaural beat technology could be a problem if you have epilepsy, so you should speak to your doctor before trying it. More research is needed to see if there are any side effects to listening to binaural beats over a long period of time.

Treatment For Sleep Deprivation

The most basic form of sleep deprivation treatment is getting an adequate amount of sleep, typically 7 to 9 hours each night.

This is often easier said than done, especially if youve been deprived of precious shut-eye for several weeks or longer. After this point, you may need help from your doctor or a sleep specialist who, if needed, can diagnose and treat a possible sleep disorder.

Sleep disorders may make it difficult to get quality sleep at night. They may also increase your risk for the above effects of sleep deprivation on the body.

The following are some of the most common types of sleep disorders:

  • insomnia
  • circadian rhythm disorders

To diagnose these conditions, your doctor may order a sleep study. This is traditionally conducted at a formal sleep center, but now there are options to measure your sleep quality at home, too.

If youre diagnosed with a sleep disorder, you may be given medication or a device to keep your airway open at night to help combat the disorder so you can get a better nights sleep on a regular basis.

The best way to prevent sleep deprivation is to make sure you get adequate sleep. Follow the recommended guidelines for your age group, which is 7 to 9 hours for most adults ages 18 to 64.

Other ways you can get back on track with a healthy sleep schedule include:

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What Happens When You Dream

Scientists are divided as to whether dreams are simply a product of random neurons firing during sleep, or if theyre something more like a data dump that helps the brain separate important memories from non-important ones, or a way for people to prepare for challenges and play through different scenarios in their heads.

Naiman describes the brain during REM sleep as a sort of second gut that digests all of the information gathered that day. Everything we see, every conversation we have, is chewed on and swallowed and filtered through while we dream, and either excreted or assimilated, he says.

The Role Of Rem Sleep

REM sleep vs. deep sleep and their importance for cardiovascular and emotional health | Matt Walker

Just as deep sleep restores your body, scientists believe that REM or dreaming sleep restores your mind, perhaps in part by helping clear out irrelevant information.

Studies of students ability to solve a complex puzzle involving abstract shapes suggest the brain processes information overnight; students who got a good nights sleep after seeing the puzzle fared much better than those asked to solve the puzzle immediately.

Earlier studies found that REM sleep facilitates learning and memory. People tested to measure how well they had learned a new task improved their scores after a nights sleep. If they were subjected to periodic awakenings that prevented them from having REM sleep, the improvements were lost. By contrast, if they were awakened an equal number of times from deep sleep, the improvements in the scores were unaffected. These findings may help explain why students who stay up all night cramming for an examination generally retain less information than classmates who get some sleep.

About 3-5 times a night, or about every 90 minutes, you enter REM sleep

The first such episode usually lasts for only a few minutes, but REM time increases progressively over the course of the night. The final period of REM sleep may last a half-hour.

If youre deprived of REM sleep and then allowed a subsequent night of undisturbed sleep, you will enter this stage earlier and spend a higher proportion of sleep time in ita phenomenon called REM rebound.

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Make Your Bedroom A Sleep Sanctuary

;The environment where you lay your head each night should be sleep-friendly. That means no bright lights, no loud noises, and a cooler temperature. The best temperature for sleep is between 60 and 67 degrees Fahrenheit.;On your nightstand, use low, amber light bulbs and avoid using electronic devices at least an hour before bed. Its also important to make sure you have a comfortable mattress that supports you when you sleep. Pair this with your favorite pillow and a plush comforter and youll be fast asleep in no time.

Stage 1 Sleep: Light Sleep Nonrem 1

Taking up about five percent of our total sleep time, Stage 1 sleep lasts for about five to ten minutes at a time. In addition to marking the beginning of your sleep period, Stage 1 sleep also occurs between each subsequent stage of sleep. For example, your 90-minute sleep stage map may typically read as follows:

N1 -> N2 ->N1 -> N3 ->N1 -> REM

Stage 1 sleep may be described as light, shallow, or transitional, making it easy to wake up. Your brainwave activity will show primarily a relaxed, quiet head, with occasional blips of alpha waves that characterize an awake, alert mind.

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What Are The Health Benefits Of Rem Sleep

Several studies in recent years have suggested that REM sleep can affect how accurately people can read emotions and process external stimuli. Walkers research, for example, has demonstrated that people who achieved REM sleep during a nap were better able to judge facial expressions afterward than those whod napped without reaching REM.

Walker and his colleagues have also found that people who view emotional images before getting a good nights sleep are less likely to have strong reactions to the same images the next day, compared to those who didnt sleep well. I think of dreaming as overnight therapy, Walker says. It provides a nocturnal soothing balm that takes the short edges off of our emotional experiences so we feel better the next day.

Adding to that research, the most recent study from researchers at Rutgers University suggests that the quality of a persons sleep before a traumatic event can play a role in how the brain reacts to a scary situation. The more REM, the weaker the fear-related effect, the authors write in their paper.

Researchers arent certain why this happens. But the part of the brain that secretes norepinephrine during wakefulness and non-REM sleep takes a break during REM sleep. Norepinephrine is associated with stress, and it affects the degree to which the amygdala the fear center of the brain is sensitive to stimuli, says Itamar Lerner, co-author of the new paper and a postdoctoral sleep researcher at Rutgers University.

Reduce Stress & Practice Gratitude

The Sleep Science Guide: Improve Your Performance with ...

A 2007 review published in Behavioral Sleep Medicine has found that stress can decrease deep sleep, REM sleep, and sleep efficiency . It can also increase wakefulness and awakenings during the night. Decreasing your stress levels is clearly important for better sleep and deep sleep.

Practicing gratitude is one of the best ways to decrease chronic stress and improve your sleep. You cannot be stressed, sad, or angry in a state of gratitude. Upon waking, recount your blessings in your mind. Be thankful for your family, friends, a roof over your head, food on the table, your body for doing its best, and for a new day ahead.

Stop throughout the day to notice the small things and feel gratitude. You can even set your phone or stopwatch for moments of gratitude. Keep a gratitude journal and write down three things you are grateful for in the evening. Challenge yourself to pick three new things every day of the month. Make sure to feel gratitude instead of just thinking about it or writing it down.

Beyond gratitude, practicing meditation, breathwork, guided relaxation, and visualization can reduce chronic stress and help you respond to stress better.; Reading scripture, journaling, positive affirmations, mindset shifts, and prayer also help to achieve more calm and relaxation. Yoga, QiGong, Tai Chi, grounding, and spending time in nature are some other great ways to reduce stress, induce relaxation and calm, and support deep sleep at night.

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Wake Up Happier And More Refreshed

When analyzing your sleep-stage data, keep in mind that the percentages above are based on broad averages. To compare your stats to the averages of others who are the same age range and gender, click the sleep tile on your dashboard and then choose Benchmark. Even then, though, both Grandner and Siebern urge you to note that every individual has different sleep needs.

Everybodys a little different, says Grandner. As long as you give yourself enough time to sleep, and you dont have any kind of sleep disorder thats keeping you out of any certain stages of sleep, your body will figure it out using its own rhythms and drives.

Siebern agrees: We can do things to help improve the quality of our sleep, but we all have a baseline that determines how much of each sleep stage well get. There really is no ideal.

Ideal is whatever your body does given enough of an opportunity, says Grandner. Ask yourself, suggests Siebern, how you feel. If your sleep stages are falling outside the averages but you feel refreshed and engaged, then youre likely getting the quantity and quality of sleep you need. Use that as your baseline by which to compare future sleep sessions.

How Much Rem Sleep Do You Need

Your first period of REM sleep each night usually occurs within 90 minutes of falling asleep, and only lasts about 10 minutes. On average youll go through 3-5 REM cycles per night, with each episode getting longer as the night progresses. The final one may last roughly an hour.

For healthy adults, spending 20-25% of your time asleep in the REM stage is a good goal. If you get 7-8 hours of sleep, around 90 minutes of that should be REM.

The normal amount of REM sleep also declines with age, beginning with infancy and extending all the way through adulthood.

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How Much Time Should You Spend in Each Stage of Sleep?

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Third And Fourth Stages

These are the stages in which the body slows down and dips into a deep, restorative sleep due to an increase in delta brain waves. The third and fourth stages are considered deep sleep, or slow wave sleep;.;People in these stages will be harder to wake and will feel more refreshed if they complete the cycle before opening their eyes.;Being woken up in this stage of sleep before it is complete can lead to fatigue, confusion, and lack of rest.

How Much Deep Sleep Do I Need

How To Get Better Sleep With CBD Oil (Deep REM Sleep)

Its clear that proper memory and cognitive functioning require both REM and deep sleep consistently. But how much sleep do you need for a healthy brain and body? The amount of deep sleep;a person needs depends on their age and activity level. In general, 7-9 hours of sleep provides ample time to experience the rejuvenating benefits;of deep sleep.

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Sleep & Brain Detoxification

Sleep is not only important for rest and relaxation but also for brain detoxification and brain health. It may be surprising, but sleeping may literally help to clear your mind.

A 2013 study funded by the National Institute of Neurological Disorders and Stroke and published in Science has found that the space between your brain cells increase while you are sleeping . This space increase allows your brain to release toxin buildup from your wakeful times. As a result, sleep changes your brains cellular structure.

How does this happen? With the help of your glymphatic system, which is your bodys plumbing system. The term glymphatic refers to your glial cells, which support, nourish, protect, and isolate your neurons and play an essential role in your immune and glymphatic system. Your glymphatic system allows the efficient removal of soluble proteins and metabolites from your CNS with the help of a system of perivascular tunnels.

Your glymphatic system also helps the brain-wide allocation of glucose, amino acids, lipids, neuromodulators, and growth factors. Since your glymphatic system mainly functions during your sleep and is mostly withdrawn during hours of wakefulness.

The study suggests that while you are sleeping, your glymphatic system opens up allowing better fluid flow through the brain. The glymphatic system also plays a role in controlling the flow of cerebrospinal fluid around your brain and spinal cord.;

What Does It Mean If You Remember A Dream

Remembering dreams

Basically, this theory suggests that dreams occur when our brain is processing information, eliminating the unnecessary stuff and moving important short-term memories into our long-term memory. So people who recall dreams may have a difference in their ability to memorize things in general.

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How Do You Improve Rem Sleep

I have heard that it is important to get REM sleep every night in order to have better cognitive ability the next day. Is this true? Exactly what is REM sleep?

Andrew Weil, M.D. | May 19, 2014

Rapid eye movement sleep, commonly known as REM, is the interval of sleep during which we dream. While in this phase, our eyes dart back and forth, other muscle contractions are inhibited, and the rest of the body becomes immobile and relaxed. According to the National Sleep Foundation , we spend about 25 percent of our sleeping time in REM. The phase recurs about every 90 minutes, and lasts longer later in the night. In addition to being associated with dreams, REM sleep appears to provide a restorative function for both the brain and body. It also supports optimal daytime performance, both mentally and physically.

This phase is such an important part of our consciousness that if REM sleep is disturbed one night, our bodies dont follow the normal sleep cycle progression the next night. Instead, we may slip directly into REM sleep and go through extended periods of REM until we catch up on this vital stage.

Having an alcoholic drink to overcome insomnia can also do more harm than good. It may help you fall into a light sleep, but it robs you of REM time.

The surface you sleep on can have an impact on both temperature and comfort, and for many people having issues with sleep, evaluating their mattress is a good place to start.

Andrew Weil, M.D.

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