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| Photo by Max Rahubovskiy |
Sleep Like a Pro: Uncovering the Difference Between REM & Non-Rem
If you're like most of us, you've probably
wondered why the quality of your sleep matters so much—after all, isn't it just
a few hours of unconsciousness? Well, the science behind good sleep is quite
complicated—so much so that it can sometimes seem overwhelming to try and
understand it.
But breaking it down into simple terms makes
the puzzle pieces of quality sleep start to fit together. One element of this
complex picture is the difference between REM and non-REM sleep. Understanding
this difference can help you figure out how to get the best rest possible, so
let's dive into what we know about these two distinct forms of slumber.
Understanding the Basics of REM & Non-Rem Sleep
Sleep is not just a matter of closing your
eyes and waking up the next day feeling refreshed. It’s a bit more complicated
than that. During the night, your body can go through multiple sleep cycles
with different stages of REM and non-REM sleep.
So, what’s the difference between REM and
non-REM sleep? Well REM stands for Rapid Eye Movement and is generally
considered the deepest phase of sleep. During this time, your body experiences
a lot of physiological activities such as increased heart rate, increased
breathing rate, and increased brain activity. Non-REM sleep is less intense and
occurs in four stages—from light sleep to deep sleep—in which your body repairs
itself and prepares for the next day.
Understanding both types of sleep can help you
evaluate your bedtime habits so that you get better quality rest: REM will help
you dream while non-REM will be responsible for leaving you feeling rested and
ready to go in the morning.
What Happens in Non-Rem Sleep?
Non-REM sleep is the deep sleep that is
heavily involved in your body's healing process. Your breathing and heart rate
slow down, allowing your body to relax and recuperate from the day. During this
stage, your muscles are relaxed, but your eyes are still darting around under
your eyelids—hence the term non-rapid eye movement (non-REM).
Your body also uses this valuable time to
produce hormones and release proteins that are responsible for cell repair and
growth. Non-REM sleep also helps regulate the immune system and releases growth
hormones for physical development. This is particularly important for young
children because their bodies need to grow!
In non-REM sleep, it's less likely you'll be
easily disturbed because this stage is so deep. You may find you wake up
feeling foggy or drowsy after a few non-REM cycles—which is completely normal!
It's at this stage that we consolidate memories from the day before, meaning
what we've learned can stay with us in our long-term memories.
What to Expect During REM Sleep
Have you ever wondered what exactly happens
during REM sleep? You may have heard that it's when most of your dreaming takes
place, but there's more to it than just that.
When you enter REM sleep, you experience a
rapid increase in brain activity. This is when the heart rate and respiration
speed up - known as autonomic activity - and you can experience intense
emotions during dreams. The increased brain activity also causes your eyes to
move rapidly behind closed lids, hence why it’s called Rapid Eye Movement (REM)
sleep.
To achieve deep REM sleep, your body needs to
pass through the different stages of non-REM sleep first. During non-REM or
slow wave sleep (SWS), which happens in the first few hours of falling asleep,
your body repairs tissues and muscles, boosts immunity, and prepares for
learning new information the next day. Here are some other things you can expect
during non-REM:
- Oxygen levels decline in preparation for oxygen intake during REM
- Brain waves become slower
- There is minimal eye movement
- Bodily functions slow down and become regular once again
- You become less responsive to external cues
Why Quality REM Sleep Is Important
You've heard of REM sleep, but what exactly is
it, and why is it so important to getting a good night's rest? As it turns out,
some crucial differences between REM sleep and non-REM sleep can help you
understand why quality REM sleep is essential for your well-being.
Dreaming during REM Sleep
During REM sleep, your brain waves begin to
mimic those of when you're awake. As a result, you tend to have the most vivid
dreams when entering this stage of the sleep cycle. Additionally, your body
enters a state of paralysis during REM so that it doesn't act out any movements
or emotions related to what you're dreaming about.
Muscle Recovery & Memory Consolidation
As for non-REM sleep, this stage is all about
restoring energy and repairing muscle tissue. It also helps with memory
consolidation as memories are sorted and stored in the brain for later recall.
During this stage of the sleep cycle, your body produces hormones that aid in
muscle growth and repair—very important for athletes or anyone who exercises
regularly!
Both types of restorative slumber are
necessary to achieve great quality sleep each night. However, if you want the
cognitive benefits associated with dreaming—enhanced creativity and problem
solving—quality REM sleep should be a top priority to get the most out of your
snooze time!
How to Improve Quality of Both Non-Rem & REM Sleep
Not only is it important to differentiate
between REM and non-REM, but it’s also vital to understand how to improve the
quality of both kinds of sleep. After all, if you neglect one type of sleep,
you’re not going to have restful nights.
Non-Rem Sleep
Non-rem sleep is largely considered to be a
deeper form of slumber that is essential for physical rejuvenation and
recovery. To improve non-REM sleep, there are various things that you can do:
- Establish regular sleeping habits – try to go to bed and wake up at
the same time each day. This will help your body adjust to your sleeping
habits and provide a more consistent quality of sleep.
- Avoid eating large meals late in the evening as digestion can
disrupt your slumbering state. Keep in mind: what goes in must come out!
- Make sure that your bedroom is dark and cool at night – our bodies
need darkness and cool temperatures for us to fall asleep easily. If you
needed any more reasons why blackout curtains are best!
- Try avoiding screens or engaging in other light-emitting activities
before going to bed - this includes digital screens like TVs, phones, or
laptops but also activities like reading a book with a bright lamp on. All
these activities can delay our natural production of the hormone that
helps us fall asleep - melatonin - so think twice before engaging in them
before bed!
- Try out some light exercise like yoga or stretching earlier on in
the day – this will help tire you out and make it easier for you to drift
off into peaceful slumber later on at night!
REM Sleep
REM sleep is a crucial stage of sleep that is responsible for promoting cognitive functions, memory consolidation, and emotional regulation. To improve REM sleep, here are five things that you can do:
- Establish regular sleeping habits – try to go to bed and wake up at the same time each day. This will help your body adjust to your sleeping habits and provide a more consistent quality of sleep.
- Create a relaxing bedtime routine – this could include taking a warm bath or shower, reading a book, or practicing meditation or deep breathing exercises to help calm your mind and body.
- Limit caffeine, alcohol, and nicotine intake – these substances can disrupt sleep patterns and prevent you from reaching the deep sleep stages.
- Make sure that your sleeping environment is comfortable – this includes a cool, dark, and quiet room with a comfortable mattress and pillows.
- Engage in regular exercise – physical activity can help promote better sleep quality, including REM sleep. Just make sure to avoid exercising too close to bedtime as this can have the opposite effect.
Common Signs of Poor REM & Non-Rem Sleep
You might not know the difference between REM
and non-REM sleep, but you might be able to tell if you're not sleeping well.
There are some common signs of poor REM and non-REM sleep that you should watch
out for.
Poor Non-REM Sleep Symptoms
Non-REM sleep is a part of your normal cycle,
so if something interferes with it, like caffeine late in the day or blue light
from your phone screen, you'll start feeling its effects. Common symptoms of poor
non-REM sleep include:
- Feeling tired throughout the day
- Difficulty focusing
- Irritability and impatience
- Low motivation
Poor REM Sleep Symptoms
Poor REM sleep often results from disrupted or
shortened non-REM sleep. Symptoms of poor REM sleep include:
- Mood swings
- Memory problems
- Poor cognitive performance
- Difficulty making decisions
Taking care to get enough quality non-REM
sleep is essential for getting quality REM sleep and allowing your body to heal
and restore itself while you slumber.
Conclusion
To sum up, both Non-REM and REM sleep are
necessary for your body to have a good night's rest. Non-REM sleep helps to
restore your energy and is especially important for physical health and
development. Meanwhile, REM sleep is important for mental health, creativity,
and problem-solving. Following a regular sleep schedule and having an
uninterrupted night of sleep are key factors in getting a good night's rest.
By understanding the differences between REM
and Non-REM sleep, you can make sure you are getting the rest and recuperation
that you need. Knowing the differences between these two types of sleep and how
your body needs them both, is a great start to becoming a pro at getting a good
night's sleep.
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