How Much REM Sleep Should I Be Getting

You might wonder if you’re getting enough REM sleep each night, especially since it’s tied closely to memory and mood. It’s not just about how long you sleep, but how much time you spend in this crucial stage. If your nights often feel restless or you wake up feeling foggy, there could be more to the story. Before you settle for another groggy morning, it’s worth finding out what healthy REM sleep actually looks like.

Key Takeaways

• Healthy adults should get about 90 to 120 minutes of REM sleep each night, making up around 20–25% of total sleep.
• The amount of REM sleep typically depends on overall sleep duration, with more total sleep resulting in more REM stages.
• Infants need much more REM sleep, up to 50% of their total sleep, for healthy brain development.
• Older adults usually experience a decrease in both total sleep and the proportion of time spent in REM sleep.
• Poor sleep quality, certain medications, and alcohol or caffeine use can reduce the amount of REM sleep you achieve.

Understanding REM Sleep and Its Role

Sleep consists of multiple stages, among which REM (Rapid Eye Movement) sleep plays an important role in cognitive and emotional functions.

During REM sleep, brain activity increases, which contributes to the processing of emotions and the consolidation of new memories. For most healthy adults, REM sleep typically accounts for about 25% of the total sleep period, equating to approximately 60 to 120 minutes within the recommended 7 to 9 hours of nightly sleep.

Research has shown that insufficient REM sleep may be associated with difficulties in memory retention and emotional regulation, as well as increased levels of anxiety.

Maintaining an adequate amount of REM sleep is considered important for cognitive clarity and emotional stability.

The Different Stages of Sleep

A typical night of sleep consists of several cycles, each containing distinct stages that serve specific physiological functions.

During non-rapid eye movement (NREM) sleep, there are three primary stages: N1, N2, and N3. N1 represents the transition from wakefulness to sleep and is characterized by light sleep. N2 is a deeper stage marked by further decreases in brain activity, heart rate, and body temperature, preparing the body for the next phase. N3, also known as deep sleep or slow-wave sleep, is associated with physical restoration and immune function.

Following NREM stages, rapid eye movement (REM) sleep occurs, which is important for cognitive processes such as memory consolidation and emotional regulation.

Most individuals complete four to five sleep cycles per night, which is generally considered important for maintaining overall health and meeting physiological sleep requirements.

Recommended Amount of REM Sleep for Adults

Most adults require between 60 and 120 minutes of rapid eye movement (REM) sleep per night, which generally accounts for about 25% of total sleep time.

To achieve this, adults are advised to obtain 7 to 9 hours of sleep each night. This duration allows for multiple complete sleep cycles, supporting sufficient REM sleep, which predominantly occurs in the later part of the night.

Consistently getting less sleep than recommended can reduce the amount of REM sleep, which has been associated with cognitive deficits and increased emotional vulnerability.

Maintaining a regular sleep schedule can help ensure adequate total sleep and an appropriate proportion of REM sleep, both of which are important for cognitive and emotional health.

How REM Sleep Needs Change With Age

The proportion of REM sleep an individual experiences changes throughout the lifespan. In infancy, approximately 50% of total sleep consists of REM sleep, which is thought to be important for early brain development during extended sleep periods typical of this stage.

During childhood, the percentage of REM sleep declines to about 25%, aligning with ongoing learning and cognitive development.

In adulthood, REM sleep typically comprises 20–25% of nightly sleep, or around 1.5 to 2.5 hours per night for most adults.

In older age, overall sleep duration often decreases, and sleep cycles can become less consistent, which may result in a reduction in both total sleep time and the percentage of REM sleep. These changes are influenced by physiological aging processes and, in some cases, by the presence of medical conditions.

Signs You May Not Be Getting Enough REM Sleep

Inadequate REM sleep can manifest in several ways. Changes in mood, such as increased irritability and emotional instability, are common indicators of insufficient REM sleep.

Cognitive functions may also be impaired, resulting in difficulties with concentration, memory retention, and the ability to learn or recall procedural tasks.

Individuals may notice persistent fatigue, even after what appears to be a full night’s rest. Ongoing problems with emotional regulation or elevated anxiety levels may further suggest a lack of restorative REM sleep.

Factors That Affect REM Sleep Duration

REM sleep duration is influenced by several factors. Total sleep time is a primary determinant; individuals who sleep fewer hours generally spend less time in REM sleep.

The quality of sleep is also important, as frequent awakenings or interruptions can reduce the amount of REM sleep achieved. Age is another significant factor—REM sleep tends to decrease as people get older.

Lifestyle behaviors, such as consuming alcohol or caffeine before bedtime, have been shown to negatively affect REM sleep and overall sleep quality. Certain medications, particularly some antidepressants, are associated with reduced REM sleep.

In addition, underlying health conditions can contribute to a further reduction in the duration of REM sleep.

Tips for Increasing Your REM Sleep

Increasing REM sleep requires attention to both the duration and quality of overall sleep. Most adults benefit from 7 to 9 hours of sleep per night to achieve the recommended 60 to 120 minutes of REM sleep.

Maintaining a consistent sleep schedule—going to bed and waking up at the same time each day—helps regulate the body’s internal clock, which can improve sleep structure and support REM cycles. Minimizing disturbances by ensuring a quiet, dark, and comfortable sleeping environment further contributes to stable sleep architecture.

Engaging in regular physical activity has been shown to support overall sleep quality, which may include increased REM sleep. Additionally, limiting the intake of alcohol and caffeine in the hours before bedtime can help prevent disruptions to the sleep cycle, thereby allowing for an optimal amount of REM sleep.

Comparing REM Sleep and Deep Sleep: Which Matters More?

When considering the importance of REM sleep compared to deep sleep, it’s important to recognize that both stages serve distinct functions.

REM sleep, which constitutes approximately 25% of total sleep in adults, is essential for cognitive processes such as memory consolidation, learning, and emotional regulation. In contrast, deep sleep—also known as slow-wave sleep—typically accounts for 13-23% of sleep and is primarily associated with physical restoration, including tissue repair and the strengthening of the immune system.

The relative importance of REM and deep sleep may vary depending on individual health conditions and lifestyle factors. Cognitive performance and emotional stability are more closely linked to adequate REM sleep, whereas physical health and recovery are dependent on sufficient deep sleep.

In practice, a healthy sleep pattern involves obtaining an appropriate balance of both stages to support overall well-being. Therefore, neither stage can be considered categorically more important than the other; both are necessary for comprehensive restorative sleep.