How Much REM Sleep Do You Need?

Sleep is a complex and vital process that enables our bodies and minds to rest and recharge. While we sleep, we cycle through different stages, each with a unique purpose.

One of the most well-known sleep stages is REM, or rapid eye movement sleep. This is the stage most associated with vivid dreaming, but its importance goes far beyond that. Understanding how much REM sleep you need and how to get an adequate amount of total sleep are key parts of prioritizing your overall health.

What Is REM Sleep?

You typically enter your first REM cycle about 90 minutes after falling asleep. As the name suggests, during this stage, your eyes move rapidly back and forth behind your eyelids.

Your brain activity, blood pressure and heart rate all increase to levels similar to when you’re awake. At the same time, your body experiences a temporary paralysis of the arm and leg muscles. This is a protective measure that prevents you from physically acting out your dreams.

You cycle through multiple stages of sleep throughout the night, with periods of REM sleep getting longer during the second half of the night. The first REM cycle typically lasts about 10 minutes, while later cycles can last up to an hour.

Researchers believe this stage plays a significant role in:

• Memory consolidation
• Procedural learning
• Emotional processing
• Brain development

How Much REM Sleep Is Ideal?

The amount of REM sleep you need changes significantly throughout your life.

Newborns and Infants

A newborn may spend up to 50% of their sleep in the REM stage, which is vital for their rapidly developing brain. This percentage gradually decreases as they grow.

Children

As children transition out of infancy, the percentage of REM sleep begins to resemble that of adults. For toddlers, preschoolers and school-aged children, REM sleep typically makes up about 20% to 25% of their total sleep.

Adolescents

Teenagers need about eight to 10 hours of sleep per night, and like younger children, about 20% to 25% of that time should be spent in REM sleep.

Adults

Most adults require seven to nine hours of sleep per night. REM sleep should account for about 20% to 25% of that total, which translates to roughly 90 to 120 minutes per night.

Older Adults

As we get older, the total time spent in REM sleep often declines. Many older adults experience approximately 15% to 20% of their sleep in the REM stage. This is a natural part of the aging process, but getting high-quality sleep remains just as important.

Tips for Improving Sleep

You can improve the likelihood of getting enough restorative sleep by practicing good sleep hygiene. This includes that you should:

• Maintain a consistent sleep/wake schedule.
• Create a relaxing bedtime routine.
• Keep your bedroom cool, dark and quiet.
• Avoid bright screens close to bedtime.
• Limit evening meals and alcohol.
• Address potential sleep disorders.

When To See Your Healthcare Provider

If you consistently feel tired despite spending enough time in bed or suspect you aren’t getting enough quality sleep, it may be time to speak with your provider. They can help determine if an underlying issue (like REM sleep disorder) is affecting your sleep and refer you to a sleep medicine specialist if appropriate.

If you don’t have a Baptist Health sleep medicine provider, call 1.888.383.0617 or visit our provider directory to find one. You can also download a patient packet to prepare for your sleep care appointment.

Next Steps and Helpful Resources

Learn More About Sleep Care at Baptist Health
Impact of Sleep on Heart Health
Sleep and Hormones: Understanding the Relationship
How to Sleep Better with Asthma