the Impact of Low REM Sleep on Health and Memory

Could you please provide more details about the issue of insufficient REM sleep? Thank you?

Hello, Doctor.
I am 37 years old and have experienced sleep disturbances (difficulty falling asleep, waking up too early, and difficulty returning to sleep) since high school and throughout college.
My irregular lifestyle and reversed day-night cycle led to sleep issues shortly after entering the workforce, which have persisted for over ten years.
When I was younger, my body could still cope, but in recent years, especially due to the COVID-19 pandemic, I have become more aware of the importance of physical immunity.
I understand that insufficient sleep can affect immunity.
I briefly consulted a psychiatrist for about a month but was reluctant to take sleeping pills, so I focused on serotonin.
Currently, I can fall asleep peacefully, but I still experience waking up after about four hours of sleep and find it difficult to fall back asleep.
I wear a smart wristband to track my sleep patterns.
Among three individuals (A, B, and C) using the same model, my REM sleep is significantly lower, averaging only about 38 minutes per night, while the other two, with similar sleep durations, average around 96 minutes.

What are the effects of insufficient REM sleep on the body? Additionally, how can I extend the duration of my REM sleep? Although I have less REM sleep, I don't seem to experience any discomfort.
I have read online articles that mention REM sleep's impact on cognition and memory.

Thank you for your assistance, and I apologize for taking up your valuable time.

Shuìmián zhàng'ài zhě, 30~39 year old female. Ask Date: 2022/11/24

Dr. Wu Enliang reply Psychiatry

Insufficient REM sleep can have a comprehensive impact on the body, potentially leading to depression, anxiety, and mental fatigue.
However, the smart wristbands available on the market primarily measure hand movements, which may not provide accurate data.
If you feel alert during the day, there's no need to worry too much.
To accurately assess your REM sleep, you would need to spend a night at a sleep center.
Dr.
Wu Enliang.

Reply Date: 2022/11/24

More Info

Low REM (Rapid Eye Movement) sleep can significantly impact various aspects of health, particularly cognitive functions such as memory, learning, and emotional regulation. REM sleep is a unique phase of sleep characterized by rapid movement of the eyes, increased brain activity, and vivid dreaming. It plays a crucial role in processing emotions, consolidating memories, and enhancing creativity.
When you experience insufficient REM sleep, as indicated by your wearable device showing only about 38 minutes compared to the average of 96 minutes in others, it can lead to several potential consequences:
1. Cognitive Impairment: REM sleep is essential for memory consolidation. During this phase, the brain processes and organizes information gathered throughout the day. A lack of REM sleep can hinder your ability to retain new information and recall memories, leading to difficulties in learning and problem-solving.

2. Emotional Disturbances: REM sleep is also linked to emotional regulation. Insufficient REM can result in increased anxiety, irritability, and mood swings. This is particularly concerning given the stressors associated with the COVID-19 pandemic, which may already be affecting mental health.

3. Impaired Immune Function: As you mentioned, sleep is crucial for maintaining a robust immune system. Chronic sleep deprivation, including inadequate REM sleep, can weaken your immune response, making you more susceptible to infections and illnesses.

4. Physical Health Issues: Long-term low REM sleep may contribute to various health problems, including obesity, diabetes, and cardiovascular diseases. Sleep disturbances can lead to hormonal imbalances that affect metabolism and overall health.

To address your concerns about increasing REM sleep duration, consider the following strategies:
1. Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body's internal clock, promoting better sleep quality, including REM sleep.

2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. This can help signal to your body that it's time to wind down.

3. Limit Stimulants: Reduce or eliminate caffeine and nicotine intake, especially in the hours leading up to bedtime. These substances can interfere with your ability to fall asleep and stay asleep.

4. Optimize Sleep Environment: Ensure your bedroom is conducive to sleep—dark, quiet, and cool. Consider using blackout curtains, earplugs, or white noise machines if necessary.

5. Incorporate Physical Activity: Regular exercise can improve sleep quality. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous workouts close to bedtime.

6. Mind Your Diet: Eating a balanced diet and avoiding heavy meals before bed can also contribute to better sleep. Certain foods, such as those rich in magnesium (like nuts and leafy greens), may promote relaxation.

7. Limit Screen Time: The blue light emitted by screens can disrupt your circadian rhythm. Try to avoid screens at least an hour before bedtime.

8. Consider Professional Help: If sleep issues persist despite making lifestyle changes, it may be beneficial to consult a sleep specialist. They can conduct a sleep study to assess your sleep patterns more accurately and provide tailored recommendations.

In conclusion, while you may not currently feel significant discomfort from low REM sleep, the potential long-term effects on cognitive function and overall health warrant attention. By implementing these strategies, you may be able to enhance your REM sleep duration and improve your overall well-being. Remember, quality sleep is a vital component of a healthy lifestyle, and prioritizing it can lead to substantial benefits for both your physical and mental health.

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