Unlocking the Benefits of REM Sleep for Mental Health

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

According to the Sleep Foundation, REM sleep tends to be associated with the following benefits.

• 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 to brain 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.

Telehealth therapy for better sleep

Telehealth therapy has become an increasingly accessible and effective way to address sleep disorders and improve overall sleep quality. Through virtual consultations, individuals can work with sleep specialists and mental health professionals to identify and manage underlying conditions that disrupt REM and NREM sleep cycles. Cognitive-behavioral therapy for insomnia (CBT-I), relaxation techniques, and tailored behavioral interventions can be delivered remotely, providing convenient support for those struggling with sleep disturbances.

Incorporating telehealth therapy into a comprehensive sleep health plan can help individuals achieve better sleep hygiene, reduce symptoms of mood disorders, and support the natural processes of REM sleep that are essential for emotional regulation and cognitive function. Early intervention and consistent monitoring through telehealth can improve treatment outcomes and enhance overall well-being.

In summary, REM sleep plays a vital role in numerous physiological and psychological processes, including memory consolidation, emotional processing, and brain development. Disruptions to REM sleep can contribute to a variety of sleep disorders and negatively impact mental health. Understanding the distinctions between REM and NREM sleep stages, as well as recognizing the importance of each stage, is crucial for maintaining healthy sleep patterns.

By addressing sleep issues with professional support, whether through traditional or telehealth methods, individuals can promote restorative sleep and reap the many benefits that a full, balanced sleep cycle has to offer. Prioritizing quality sleep is an investment in both mind and body, reinforcing the foundation for a healthier, more resilient life.