What Is REM Sleep and Why Do We Need It?

REM sleep (Rapid Eye Movement sleep) is a vital sleep stage where the brain is highly active, dreams occur, and memory consolidation happens. It supports learning, mood regulation, and cognitive function, usually starting about 90 minutes after falling asleep and recurring throughout the night.

Sleep is fascinating. While there are some great things we can achieve in our days, there is some pretty cool stuff happening while we are snoozing. During the night, we go through four stages of sleep, one of which is REM sleep (rapid eye movement) this is a crucial part of the cycle associated with dreaming and memory consolidation. Read on to discover more about this intriguing phase of sleep and why it is so important.

What is REM sleep?

REM sleep, which stands for Rapid Eye Movement sleep, is a stage of sleep characterised by rapid and random eye movements. REM sleep occurs around 60-90 minutes into the sleep cycle. During this phase of sleep, your eyes may look closed, though, behind the scenes, they are moving rapidly. Throughout the night, you will experience four to five full sleep cycles. This is the last stage of the cycle, and you experience more of it in the second half of the night. 

What are the stages of sleep?

Before we dive into why this sleep is so important, let’s have a quick breakdown of the four different stages of the full sleep cycle:

1. Stage 1 (NREM) – Light Sleep

This is the dozing-off phase, where you drift between wakefulness and sleep. Your body starts to relax, muscles may twitch, and breathing slows. It’s short but essential, setting the stage for deeper sleep.

2. Stage 2 (NREM) – Deeper Light Sleep

In Stage 2, your body temperature drops and your brain begins producing “sleep spindles” — brief bursts of activity that help protect you from waking up. This stage makes up about half of your total sleep time.

3. Stage 3 (NREM) – Deep Sleep (Slow-Wave Sleep)

This is restorative sleep at its finest. Your body works on repairing tissues, building muscle, and strengthening your immune system. It’s harder to wake up from this stage, and it’s the time when you feel most refreshed the next morning.

4. Stage 4 (REM) – Dream Sleep

REM (Rapid Eye Movement) is where most of your dreaming happens. Your brain is very active, but your body is temporarily paralysed to stop you from acting out your dreams. REM is vital for learning, processing emotions, and boosting creativity.

Why do you need REM sleep?

Dr Seeta, our medical expert, underlines the importance of REM sleep for our mental health: "REM sleep is when the brain processes emotions, consolidates memories, and resets for the day ahead. It also boosts creativity, learning and emotional resilience, making it essential for mental wellbeing." While every phase of sleep is important, REM has some particularly dreamy benefits. Here are some of the vital functions taking place while you are resting:

Dreaming

This is where the majority of your dreams take place, though don’t worry - your muscles are paralysed, so you don’t get up and act them out. Dreaming is an essential part of healthy brain development; some of them you will remember, and some of them you won’t.

Memory consolidation

This is the stage of sleep where your brain stores all the lessons and information you have collected throughout the day, so if you want an excuse for those weekend lie-ins, sleeping can make you smart.

Emotional processing

During this stage of sleep, your brain processes the emotions you have experienced throughout the day, which can strengthen your emotional intelligence.

How much REM sleep do you need each night?

On average, adults need between 7–9 hours of sleep each night, and a healthy portion of that should be REM. While the exact amount can vary depending on your age, lifestyle, and overall health, most people require around 90 to 110 minutes of REM sleep every night.

As Dr Seeta explains, “Most adults need around 90 to 110 minutes of REM sleep each night. This occurs in cycles throughout the night, so getting 7–9 hours of quality sleep overall is key to reaching enough REM.”

Because REM happens in cycles, cutting your sleep short—even by an hour—can reduce the amount of time your brain spends in this restorative stage. That’s why keeping a consistent sleep routine and allowing your body enough time to naturally move through multiple cycles is essential. If you find it hard to wind down or get enough rest, you might benefit from some simple tips to fall asleep faster—see our guide on ways to fall asleep quicker.

How can you get more REM sleep naturally?

The more regular and deeper your full sleep cycle, the healthier the amount of time you will spend in each stage of sleep. Each stage is essential for your body and mind to recover and feel fully refreshed when you wake up. Here are some ways to improve and maintain your sleep cycle to keep you feeling at your best.

Stick to a bedtime routine

Consistency is key to a healthy sleep cycle. Going to bed and waking up at the same time can help regulate your sleep to ensure you move through each stage and allow your body and mind enough time to restore and take care of all the essential functions to keep you healthy.

Optimise your sleeping environment

To help you fall asleep more quickly and reduce waking in the night, it is vital to ensure you have a comfortable bedtime set-up. An orthopaedic grade, breathable mattress like our Hybrid Bamboo Mattress Pro will keep you in perfect alignment and regulate your body temperature throughout the night, ensuring a sound sleep. If you are not ready to upgrade your mattress, our HydroFoam™ Bamboo Mattress Topper provides all the support and comfort you need for a fresh, healthy kip. Our third-generation memory foam bamboo pillows will also keep your neck and back in perfect alignment, preventing movement throughout the night.

Unwind before bed

Enjoying a warm bath or snuggling on the sofa with your favourite hot drink (caffeine-free, please) are great ways to prepare yourself for deep sleep. The more you relax and unwind before bed, the more likely you are to drift off quickly for a long, restorative kip. Put down the laptops and phones and indulge in the simple pleasure of unwinding an hour or two before you hit the hay.

Sleep is vital to your well-being, and each part of the sleep cycle has evolved naturally to keep you feeling healthy and ready to shine. From getting to bed at the same time to upgrading your mattress and pillows, every effort is worth it. As, after all, investing in your dreams starts with bedtime.

FAQ

1. What stage of sleep is the most important?

All sleep stages play a vital role, but deep sleep (Stage 3) is essential for physical recovery, while REM sleep is crucial for memory, learning, and emotional health.

2. How long should REM sleep last each night?

On average, adults spend about 90–120 minutes in REM sleep each night, spread across multiple sleep cycles. Longer REM stages typically happen in the second half of the night.

3. What happens if you don’t get enough REM sleep?

Lack of REM sleep can lead to memory issues, poor concentration, mood swings, and weakened emotional resilience. Over time, it may increase the risk of anxiety and depression.

4. How can you increase REM sleep naturally?

You can improve REM sleep by keeping a consistent bedtime routine, avoiding caffeine late in the day, reducing screen time before bed, and creating a dark, cool sleep environment.

5. Do dreams only happen during REM sleep?

Most vivid dreams occur in REM sleep, but lighter dreams can also appear in non-REM stages. REM is when dreams feel most realistic and memorable.