From: hubermanlab
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REM (Rapid Eye Movement) sleep is a fascinating component of the sleep cycle, with distinct roles in various aspects of human health. Discovered as a paradoxical state where the brain is highly active while the body remains paralyzed, REM sleep has immense relevance to our cognitive, emotional, and physiological well-being its importance is well documented.
What is REM Sleep?
REM sleep is one of the five stages of the sleep cycle that humans cycle through each night. It is identified by rapid movements of the eyes, high brain activity levels akin to wakefulness, and muscle atonia, which prevents the physical act-out of dreams. This stage of sleep typically first occurs about 90 minutes after falling asleep, and the duration of REM stages increases as the night progresses ([00:22:28]). Though it constitutes about 20-25% of an adult’s sleep cycle, the importance of REM sleep is profound and multifaceted.
Functions of REM Sleep
Emotional Regulation and Mental Health
REM sleep plays a critical role in processing emotions and is often termed “overnight therapy” as it helps unpair the emotional load from memories and experiences. Dr. Matthew Walker refers to it as a self-generated form of psychotherapy because it helps in processing emotions and consolidating emotional memories. Disruptions in REM sleep can lead to heightened emotional reactivity and mood disorders ([01:11:55]). Emotional regulation through REM sleep is crucial.
Cognitive Functions
REM sleep is essential for cognitive functions such as learning and memory including their retention. During this phase, the brain processes and consolidates information acquired during the day, enhancing problem-solving skills and creativity. The stage is crucial for creating connections between disparate ideas, which can contribute significantly to creative thinking ([00:08:03]) and enhancing creativity.
Physical Health
From a physiological standpoint, REM sleep has been shown to be instrumental in hormonal regulation which affects overall health. It has a significant impact on the body’s balance of certain hormones, such as growth hormone and testosterone, which are crucial for tissue repair, libido, and overall health ([00:30:00]).
Longevity
Strikingly, recent studies suggest a strong linear correlation between REM sleep and increased longevity as part of strategies to enhance health span. Unlike the U-shaped curve typical of total sleep duration, more REM sleep consistently predicts a longer lifespan, emphasizing its importance beyond just avoiding negative outcomes – but in optimizing health and longevity ([01:17:27]).
Impact of REM Sleep Deprivation
Insufficient REM sleep has been associated with various cognitive deficits, such as memory issues and decreased learning capacity. Emotionally, a lack of REM sleep can result in increased irritability and emotional instability, and physically, it can lead to hormonal imbalances, which might affect metabolic and reproductive health ([00:24:07]).
Enhancing REM Sleep
Given its importance, ensuring adequate REM sleep is critical for optimizing overall sleep. Healthy sleep hygiene practices, avoiding substances like alcohol that impact sleep health and caffeine that disrupt REM sleep, and maintaining a consistent sleep schedule can contribute to achieving optimal REM sleep ([01:42:03]).
Supplemental Insight
Emerging research, such as the study on the impact of substances like THC and its effects and SSRIs on REM sleep, continues to provide valuable insights into how we can influence this vital sleep stage for better health outcomes ([01:28:45]).
In conclusion, REM sleep is not just a random byproduct of our nightly rest. Its strategic benefits tied to memory consolidation, emotional health, hormone regulation, and longevity emphasize its critical role underline why this sleep stage is crucial. Prioritizing healthy sleep practices to protect and enhance REM sleep is an integral part of maintaining overall health and well-being through good sleep hygiene.