Understanding Rapid Eye Movement
The Importance of Sleep and Expert Care
Good sleep is one of the most important parts of staying healthy—just like eating well and exercising.
Dr. Avinesh Bhar, the founder of SLIIIP, helps people understand and treat sleep problems that affect their health, energy, and mood.
The great news is that sleep assessments and treatments are covered by Medicare and most major health insurance plans, making it easier for everyone to get the care they need for better sleep.
At SLIIIP we accept these insurances and also have cash-pay options.
What Is Sleep and Why Is It Important?
Sleep is a complex process that helps both your body and mind stay healthy. It includes two main types: REM sleep and non-REM (NREM) sleep.
- Non-REM sleep has three stages that lead from light to deep sleep.
- REM sleep helps with brain development, emotions, and memory. REM sleep is also the stage where most people dream, and it is associated with vivid dreaming.
REM is the deepest sleep and often the amount of adequate REM sleep is dependant on age.
While much has been learned about REM and non-REM sleep, the complete picture of how REM sleep functions and its full impact on health is still being developed by scientists.
A good night’s sleep helps regulate your circadian rhythm and gives your body time to repair and rejuvenate. For this reason, getting enough REM sleep is important for overall health, as it helps prevent negative health consequences linked to REM sleep deprivation.
How Much Sleep Do I Need?
The amount of sleep you need depends on your age, but most adults need 7–9 hours each night. Getting enough sleep improves both physical and mental health. Completing full sleep cycles, including REM sleep, is essential for restorative sleep and overall well-being. Most people experience a number of sleep cycles—typically 4 to 6—each night, and the number of complete cycles you achieve can significantly impact your sleep quality and health outcomes.
- Keep a consistent sleep schedule.
- Follow good sleep hygiene, like avoiding caffeine and screens before bed.
- Treat chronic sleep issues like insomnia early to protect your long-term health.
Non-REM Sleep
Non-REM sleep is when your brain slows down and your body cools off. It has three stages:
- Stage 1 – Light sleep between wakefulness and rest.
- Stage 2 – Heart rate and body temperature drop further.
- Stage 3 (Deep sleep) – The body repairs tissue, builds muscles, and strengthens the immune system. During this stage, the supply of blood to the muscles increases to support tissue repair and growth.
Lack of deep sleep can make you feel tired even after a full night’s rest.
Deep Sleep Stage
Deep sleep is also called slow-wave sleep which is vital for the body to restore itself.
- Slow brain waves and relaxed muscles
- Stronger immune system
- Best for tissue repair and recovery
Most deep sleep happens in the first third of the night, and it’s vital for physical health.
Deep Sleep Benefits
Deep sleep is one of the most important stages of the sleep cycle, offering a range of benefits that contribute to both physical and mental health. During this stage, your body works hard to repair and regenerate tissues, build strong bones and muscles, and strengthen the immune system. Deep sleep also plays a key role in clearing waste products from the brain, which may help lower the risk of certain neurodegenerative diseases over time.
But the benefits of deep sleep go beyond just the body. This stage of sleep contributes to better cognitive function, helping to improve attention, memory, and the ability to learn new things. Deep sleep can also have a positive effect on mental health, with research showing it may help reduce symptoms of anxiety and depression. For those looking to manage their weight, deep sleep supports healthy metabolism and hormone balance.
REM Sleep
REM sleep begins about 90 minutes after falling asleep, marking the beginning of the first REM period in the sleep cycle. REM sleep stands for Rapid Eye Movement sleep. It’s when most dreams happen, and your eyes move quickly under your eyelids.
- Occurs in 90–120 minute cycles
- Eye movement REM sleep refers to the rapid eye movements that define this stage
- Muscles relax completely to stop you from acting out dreams
- Important for memory, emotions, and brain health
- Highlights: REM sleep is crucial for processing emotions, consolidating memories, and supporting cognitive function
REM sleep is the stage where the most vivid dreaming occurs. During REM sleep, people have unique mental and physiological experiences, such as intense dreams and increased brain activity
Losing REM sleep can cause tiredness, poor focus, and mood swings. Disorders like REM Sleep Behavior Disorder (RBD) can make people act out their dreams.
Sleep Cycles
A full sleep cycle lasts about 90–120 minutes, moving between non-REM and REM stages.
The body repeats these cycles several times each night.
- Good sleep cycles help restore both body and mind.
- A consistent schedule supports your circadian rhythm.
- Completing multiple sleep cycles ensures you wake up refreshed.
Circadian Rhythm
Your circadian rhythm is your body’s internal 24-hour clock. It controls when you feel awake and when you feel sleepy.
Things that can disrupt it include:
- Shift work or late-night schedules
- Jet lag or travel
- Too much screen time at night
To protect your rhythm:
- Keep a regular bedtime
- Get sunlight during the day
- Keep the bedroom dark at night
Maintaining a normal sleep pattern is important to support healthy REM sleep and overall sleep quality.
Sleep and the Body: The Role of the Nervous System
The nervous system is at the heart of how our bodies manage sleep, working closely with our internal clock to control when we feel awake and when we need to rest. This internal clock, or circadian rhythm, helps set the stage for sleep by responding to changes in our environment and daily routines. As the late afternoon approaches, the nervous system begins to slow down, signaling the body to prepare for sleep and creating the right conditions for a restful night.
Napping can also be beneficial, but it’s important to keep naps short and at the right time of day to avoid disrupting your internal clock.
In some cultures, a nap is an important part of the daily routine, such as the siesta or workplace nap, and the timing and duration of a nap can influence its health benefits.
In some instances, sleep problems persist despite these efforts. This is when talking to a healthcare provider becomes essential. A professional can help identify the underlying causes of sleep disturbances, whether they’re related to mental health conditions, certain medications, or other health problems. Treatment may involve behavioral changes, medication, or a combination of both, tailored to your specific needs.
Research in the laboratory continues to highlight the true complexity of the relationship between the nervous system and sleep.
Older people may experience more sleep disturbances due to changes in the nervous system, while others may feel drained or anxious, affecting their ability to get restorative sleep. Raising awareness about the importance of sleep and the nervous system’s role can help people make informed choices and seek help when needed.
. If you’re experiencing persistent sleep problems, don’t hesitate to reach out to a sleep doctor at SLIIIP. Restorative sleep is essential for your overall well-being, and the right support can make all the difference.
Chronic Insomnia
Chronic insomnia means you have trouble falling or staying asleep for three months or more. Chronic insomnia is a significant health concern that can affect people of all ages. Insomnia makes it difficult to function during the day, leading to fatigue, stress, and trouble concentrating. The key point is that if insomnia interferes with your daily life, it’s important to seek help from a healthcare professional.
Causes may include:
- Anxiety or depression
- Stress or poor sleep habits
- Medical or mental health issues
Treatments include relaxation techniques, sleep therapy (CBT-I), and sometimes medication. Consistency is key—regular bedtime habits can make a big difference.
Dr. Avinesh Bhar from SLIIIP explains why you wake up at 2am in the morning and what you can do about it.
Effects of Poor Sleep
Poor sleep affects both body and mind. The effect of poor REM sleep includes impaired memory, mood disturbances, and reduced cognitive function. Poor REM sleep also contributes to a higher risk of chronic health problems, such as cardiovascular disease and metabolic disorders. Insufficient REM sleep is a contributing factor to overall sleep deprivation, which can worsen these consequences.
It can cause:
- Daytime sleepiness and lack of focus
- Higher risk of high blood pressure, diabetes, and heart disease
- Weakened immune system and inflammation
- Mood changes and memory problems
Improving sleep quality helps prevent long-term health issues.
Falling Asleep
Falling asleep isn’t always easy, but there are proven techniques that can help improve your ability to drift off naturally. One of the most effective ways to support your internal clock is to stick to a regular sleep schedule, even on weekends. This helps your body know when it’s time to wind down and rest.
Making small changes to your evening routine can also make a big difference. Try taking a warm bath or practicing gentle stretches before bed to signal to your body that it’s time to sleep. Adjusting your sleep environment—such as keeping your bedroom cool, dark, and quiet—can help reduce sleep disturbances and make it easier to fall asleep.
Tips for Better Sleep
A regular bedtime routine can help your body know when it’s time to sleep.
Try:
- Reading or meditating before bed
- Avoiding caffeine and screens in the evening
- Keeping your bedroom dark, quiet, and cool
- Sticking to the same sleep and wake times every day
- Changing your sleep environment or habits, such as adjusting lighting or noise levels, to improve REM sleep quality
- Avoiding alcohol immediately before bed, as it can negatively affect REM sleep and overall sleep quality
Review your habits often to see what helps you rest best. If sleep problems persist, talk to a healthcare provider for personalized advice.
Establishing a Bedtime Routine
Establishing a bedtime routine is a simple yet powerful way to improve your sleep quality and reduce the effects of sleep deprivation. A consistent routine helps your internal clock recognize when it’s time to sleep, making it easier to fall asleep and stay asleep throughout the night.
Avoid using computers or watching TV in the hour before bed, as these activities can cause sleep disturbances and make it harder to wind down.
By creating and sticking to a bedtime routine, you can support your body’s natural rhythms, improve your ability to get restorative sleep, and protect your long-term health.
Creating a Sleep-Friendly Environment
Your bedroom should make it easy to relax and fall asleep.
- Keep the room cool, dark, and quiet
- Choose a comfortable mattress and pillows
- Remove clutter and electronics from the room
- Follow a consistent routine for better rest
Creating a comfortable and quiet sleep place supports healthy REM sleep and overall recovery.
A peaceful sleep space supports deeper, more refreshing sleep.
The Takeaway
Healthy sleep is essential for both body and mind.
With expert guidance from Dr. Avinesh Bhar and the SLIIIP team, effective sleep treatment is accessible, safe, and covered by Medicare and most major health plans.
