How Much Deep, Light, and REM Sleep Do You Need?

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In healthy adults, about 13 to 23 percentTrusted Source of your sleep is deep sleep. So if you sleep for 8 hours a night, that's roughly 62 to ... HealthConditionsFeaturedBreastCancerIBDMigraineMultipleSclerosis(MS)RheumatoidArthritisType2DiabetesSponsoredTopicsArticlesAcidRefluxADHDAllergiesAlzheimer's&DementiaBipolarDisorderCancerCrohn'sDiseaseChronicPainCold&FluCOPDDepressionFibromyalgiaHeartDiseaseHighCholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkinDisordersandCareSTDsDiscoverWellnessTopicsNutritionFitnessSexualHealthMen'sHealthWomen'sHealthMentalHealthSleepOriginalSeriesFreshFoodFastDiagnosisDiariesYou’reNotAlonePresentTenseVideoSeriesYouthinFocusCrackingtheSleepCodeNoMoreSilenceFutureofHealthPlanHealthChallengesMindfulEatingSugarSavvyMoveYourBodyGutHealthMoodFoodsAlignYourSpineFindCarePrimaryCareMentalHealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyleQuizzesWeightManagementAmIDepressed?AQuizforTeensAreYouaWorkaholic?HowWellDoYouSleep?Tools&ResourcesHealthNewsFindaDietFindHealthySnacksDrugsA-ZHealthA-ZConnectFindYourBezzyCommunityBreastCancerInflammatoryBowelDiseasePsoriaticArthritisMigraineMultipleSclerosisPsoriasisFollowusonsocialmediaShopProductsbyConditionInsomniaStressReliefBackPainNeckPainSleepApneaHotSleepersAllergiesPainReliefProductReviewsVitamins&SupplementsSleepMentalHealthNutritionAt-HomeTestingCBDMen’sHealthWomen’sHealthHealthConditionsDiscoverPlanConnectShopSubscribeHowMuchDeep,Light,andREMSleepDoYouNeed?WrittenbyJenniferLeavitt,MSonOctober10,2019StagesDeepsleepIncreasingdeepsleepWakinguptiredSleepdeprivationTakeawayOverviewIfyouaregettingtherecommendedamountofslumber—seventoninehoursanight—you’respendingaboutone-thirdofyourlifeasleep.Althoughthatmayseemlikealotoftime,yourmindandbodyareverybusyduringthattime,sothatyoucanbeproductive,energetic,andhealthywhenyou’reawake.Therearefivestagesofsleepthatrotatebetweennon-rapideyemovement(NREM)andrapideyemovement(REM)andincludedrowsiness,lightsleep,moderatetodeepsleep,deepestsleep,anddreaming.Expertshaverecommendedthatadultsgetsabout7to9hoursofsleeppernight.Newresearchaimstoidentifynotjusthowmuchtotalsleepyouneed—butalsohowmuchofeachstageofsleepyouneed.ThestagesofsleepSleepstages1,2,andREMconsistoflightsleep,while3and4comprisedeepsleep.Stage1Duringstage1,youdriftfrombeingawaketobeingasleep.Thisisalight,NREMsleepthatdoesn’tlastverylong.Youmaystarttorelaxanddream,butmayalsotwitchasyoutransitionintostage2.Stage2Stage2ofthesleepcycleisstillalightsleep,butyouaredriftingintoasteadiersleep.Yourbreathingandheartbeatslowdown,andyourmusclesrelax.Yourbodytemperaturedecreases,andyourbrainwavesarelessactive.Stages3and4Instage3,youenterdeepsleep,andstage4isthedeepestsleepstage.Duringdeepsleep,yourbreathing,heartbeat,bodytemperature,andbrainwavesreachtheirlowestlevels.Yourmusclesareextremelyrelaxed,andyouaremostdifficulttorouse.Stage4isknownasthehealingstage,whentissuegrowthandrepairtakeplace,importanthormonesarereleasedtodotheirjobs,andcellularenergyisrestored.REMsleepYourfirstREMcycleofthenightbeginsabout90minutesafteryoufallasleepandrecursevery90minutes.Youreyesmovearoundquicklybehindyoureyelidsandyourbrainwaveslooksimilartothoseofsomeonewhoisawake.Yourbreathing,heartrate,andbloodpressurerisetonear-wakinglevels.REMsleep,oftenreferredtoasstage5,iswhenyouaremostlikelytodream.Yourarmsandlegsbecometemporarilyparalyzedduringthisstagetopreventyoufromphysicallyactingoutyourdreams.Howmuchdeepsleepshouldyouget?Inhealthyadults,about13to23percentofyoursleepisdeepsleep.Soifyousleepfor8hoursanight,that’sroughly62to110minutes.However,asyougetolderyourequirelessdeepsleep.Duringdeepsleep,avarietyoffunctionstakeplaceinthemindandbody:memoriesareconsolidatedlearningandemotionsprocessphysicalrecoveryoccursbloodsugarlevelsandmetabolismbalanceouttheimmunesystemisenergizedthebraindetoxifiesWithoutdeepsleep,thesefunctionscannottakeplaceandthesymptomsofsleepdeprivationkickin.Ontheotherhand,theredoesn’tseemtobeanysuchthingastoomuchdeepsleep.HowmuchREMsleepshouldyougetAlthoughthere’snoofficialconsensusonhowmuchREMsleepyoushouldget,dreamingismostcommonduringthisstage.Expertsbelievethatdreaminghelpsyouprocessemotionsandsolidifycertainmemories.Formostadults,REMtakesupabout20to25percentofsleep,andthisseemstobehealthyduringaveragesleepcycles.However,sleepresearchisraisingsomeinterestingquestions.OnerecentstudysuggestedthathigheramountsofREMsleepmaybeassociatedwithdepression.Butdon’tgomakingsuddenchangesinyoursleephabits—itisnotclearwhichisthecauseandwhichistheeffect.Howmuchlightsleepdoyouneed?Althoughsleepscientistsbelievethatlightsleepisgoodforyou,thereisnominimumtostrivefor.Lightsleepisusuallythedefaultstage,onethatisnearlyimpossibletoavoidifyouareasleepatall.Toomuchoverallsleeponaregularbasis,however,islinkedtoobesity,depression,pain,heartdisease,andevenincreasedriskofdeath.Howmuchdeepandlightsleepdochildrenneed?Babiesandchildrenneedmoresleepthanadults.Babiesneedthemost,spendingabout16ofevery24hoursasleep.Approximately50percentoftheirslumberisspentintheREMstage,whiletheother50percentisdividedbetweenstages1through4andNREMsleepthatcyclesbetweenlightanddeep.Aschildrengrowolder,theamountofsleeptheyneedvaries:toddlers:11to14hourspreschoolers:10to13hoursschool-agedchildren:9to12hoursteens:8to10hoursWithenoughsleepthatappearstoberestful,it’slikelythatthelight,deep,andREMratioisexactlywhereitshouldbeinyoungpeople.Ifthey’rehavingtroublewithfallingasleep,stayingasleep,orsleepingwell,oriftheyaresleepingwaytoomuchfortheirage,childrenmaybeirritable,couldhavelearningandmemoryproblems,ormaybemoresusceptibletoillness.HowtoincreasedeepsleepIfyousleep8hoursbuttossandturnallnight,youmaynotbegettingenoughdeepsleep.It’simpossibletoforceyourbraintogointodeepsleep,butthereareanumberofstrategiesthathaveshownsomepromiseintermsofincreasingyourpercentageofdeepsleep.Theseinclude:reducingstressestablishingsleepritualsandroutinesusinganeyemasktoblockoutlightsleepinginacoolroomexercisingeatingahealthydietlisteningtowhiteorpinknoisebrainwaveentrainmentmeditationAlthoughthescienceisstillnew,anumberofsleeptrackersareavailablethatmayhelpyoutrackyoursleeppatternsandseehowmuchlight,REM,anddeepsleepyouaregetting.Formoresleepsupport,checkoutoursleepshop.WhyyoumaybewakinguptiredAccordingtotheAmericanSleepApneaAssociation,youshouldfeelfreshandalertwhenyouwakeup,butmanypeopledon’t.Ifyou’resleepingfor7to9hourseachnight,butonly10percentofthatisdeepsleep,you’renotgettingthe90minutesyouneedandmightstillbetiredeachday.Asleepstudymayhelpyoufigureoutwhatisgoingon.Thereareanumberofpossiblecausesthatyoumightwanttodiscusswithadoctor,including:generalsleepdisorderobstructivesleepapneanotgettingenoughsleepgettingtoomuchsleepotherhealthconditionsthatcausefatigueImpactofsleepdeprivationonthebodyScientistssaythatqualitysleepisasimportanttohealthasfoodandwaterare.Ithelpsyoutosurviveandthrive.Someofthesideeffectsofsleepdeprivationinclude:memorytroublesmoodchangesweakenedimmunitytroubleconcentratingpoorresponsetimeandincreasedriskofaccidentshighbloodpressureweightgainriskfordiabeteslowsexdriveriskofheartdiseasepoorbalanceearlyagingTakeawayScientistsagreethatsleepisessentialtohealth,andwhilestages1to4andREMsleepareallimportant,deepsleepisthemostessentialofallforfeelingrestedandstayinghealthy.Theaveragehealthyadultgetsroughly1to2hoursofdeepsleepper8hoursofnightlysleep.Therearevariouswaystogaugewhetheryouare,frompersonaltrackerstoasleepstudy.Ifyou’rewakinguptiredonaregularbasis,it’sagoodideatotalktoahealthcareprovider.WrittenbyJenniferLeavitt,MSonOctober10,2019relatedstoriesWhyAmISoTired,butCan’tSleep?The11BestMattressesforLowerBackPainin2022CrackingtheSleepCodeVideoSeriesScienceofDreamsVideoSeriesBoll&Branchvs.Brooklinen:ComparingLuxuryPercaleSheetsReadthisnextWhyAmISoTired,butCan’tSleep?MedicallyreviewedbyJanetHilbert,MDStillcan'tsleep,evenwhenyou'redeadtired?Herearesomeexpert-supportedtipsonhowtogetarestfulnight'ssleep,nomatterwhat.READMOREThe11BestMattressesforLowerBackPainin2022MedicallyreviewedbyGregoryMinnis,DPTThese11picksaresomeofthebestmattressesforlowerbackpain.Offeringmedium-firmsupport,they’llhelpkeepyoualignedandrested.READMORECrackingtheSleepCodeVideoSeriesMedicallyreviewedbytheHealthlineMedicalNetworkLackofsleepcanleadtoserioushealthproblems.WatchCrackingtheSleepCodeforsimpletipsyoucanapplynowtoyourownsleeproutine.READMOREScienceofDreamsVideoSeriesMedicallyreviewedbytheHealthlineMedicalNetworkWelcometotheScienceofDreams,aHealthlineoriginalserieswhererealdreamsarebroughttolifeasthreeexpertsleadusthroughthemysteries…READMOREBoll&Branchvs.Brooklinen:ComparingLuxuryPercaleSheetsDecidingbetweenBoll&BranchandBrooklinensheets?Whilebothbrandsofferluxurypercalesheets,thereareafewkeydifferences.READMOREThe6BestDownComfortersof2022Lookingforthebestdownanddownalternativecomforters?Checkoutourtoppicksforthefluffiest,responsiblysourceddowncomfortersoftheyear.READMORECatchYourBestShut-Eyewiththe9BestTrundleBedsof2022Atrundlebedisasmall,lowbedthatsitsonwheels,soitcanbestoredunderatraditionalbed.Inthemarketforatrundlebed?Checkoutour…READMOREThe13BestKing-SizeMattressesof2022Lookingforamattresssuitedtoroyalty?These13picksaresomeofthebestking-sizemattressesmoneycanbuy.READMOREThe10BestFull-SizeMattressesof2022MedicallyreviewedbyGregoryMinnis,DPTLookingtoupgradeyourfull-sizemattressthisyear?Checkoutourtoppicksforthebestoptionstoconsiderin2022.READMOREThe10BestAirMattressesforCampingin2022MedicallyreviewedbyGregoryMinnis,DPTLookingfortheperfectairmattressforyournextcampingtrip?Checkoutourlistofthebestoptionstohelpyougetagoodnight'ssleepinthe…READMORE

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