The Basics: REM Sleep
Rapid eye movement sleep is not only responsible for vivid dreams but also plays a crucial role in memory consolidation, cognitive function, and emotional wellbeing.
What is REM sleep?
Rapid eye movement sleep, or REM sleep, is the stage that typically occurs during the latter part of your sleep cycle, after you've had your dose of deep sleep. It's characterized by rapid eye movements, increased brain activity, and vivid dreams.
Bevel leverages your Apple Watch’s ability to automatically track your sleep patterns, including the time spent in REM sleep. To make the most of this feature, ensure you wear your watch while you sleep.
REM and mental restoration
During REM sleep, the brain experiences increased activity, similar to the level of activity when you are awake. This heightened brain activity plays a significant role in mental restoration and cognitive functions in the following ways:
Memory Consolidation: During this stage, the brain processes and transfers information from short-term memory to long-term memory storage. This consolidation process involves the strengthening of synaptic connections, which are essential for encoding and retrieving information. Studies have shown that individuals who experience REM sleep deprivation exhibit impaired memory and learning abilities.
Neuroplasticity: REM sleep is closely associated with the brain's capacity for neuroplasticity, which is the ability to form new neural connections and adapt to new experiences. During REM sleep, the brain undergoes significant neuroplastic changes, allowing for improved problem-solving, creativity, and adaptability. It aids in connecting disparate pieces of information and finding creative solutions to complex problems.
Dreaming and emotional processing: Dreams that occur during REM sleep are thought to serve as a mechanism for emotional processing and regulation. The brain processes and evaluates emotional experiences, which can aid in reducing the emotional charge of certain memories and situations. This emotional processing contributes to emotional resilience and wellbeing.
Using REM sleep data
Once you've gathered information about your REM sleep on Bevel, it's essential to understand how to use it to improve your wellbeing. Here are a few things to look out for:
- Normal REM Sleep Duration: On average, adults spend about 20-25% of their total sleep time in REM sleep. REM sleep cycles typically occur every 90 minutes throughout the night, with each cycle gradually increasing in REM duration as the night progresses. The first REM cycle may last around 10 minutes, while the final one can extend up to an hour.
- Individual Variability: It's important to note that the amount of REM sleep can vary significantly from person to person. Some individuals naturally have more or less REM sleep than others. What's more important is how you feel during your waking hours. If you feel refreshed and alert, your REM sleep duration might be sufficient for your needs.
- Sleep Quality: It's not just the quantity but also the quality of your REM sleep that matters. Interrupted or poor-quality REM sleep may not be as restorative. Factors such as sleep disorders (e.g. sleep apnea or insomnia) and lifestyle choices (e.g. excessive alcohol or caffeine intake) can impact the quality of your REM sleep.
Improving your REM sleep
To embrace the benefits of REM sleep, consider the following tips:
Prioritize sleep hygiene. Maintain a clean and comfortable sleep environment that promotes uninterrupted sleep. A dark, quiet room is essential.
Manage stress. Stress and anxiety can hinder your ability to reach REM sleep. Practice stress management techniques like mindfulness, relaxation, and deep breathing.
Limit caffeine and alcohol. Avoid consuming caffeine and alcohol close to bedtime, as they can disrupt your REM sleep.
Keep a consistent sleep schedule. Maintain a regular sleep schedule to ensure you spend adequate time in REM sleep. Going to bed and waking up at the same time every day can help.
By paying attention to the data gathered on Bevel, you can make informed lifestyle choices and create a more conducive sleep environment, ultimately leading to a healthier, more balanced life.
