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

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

What is Sleep?

Sleep is a vital aspect of our daily lives. It’s a state of unconsciousness where our brain and body recharge, repair, and rejuvenate themselves. Sleep plays a crucial role in our overall health, cognitive function, and emotional well-being. There are three main stages of sleep: deep sleep, light sleep, and REM sleep. Each stage serves a unique purpose, and it’s essential to understand how much sleep you need to get a good night’s rest.

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How Much Sleep Do You Need?

Depending on their age, a person needs 7–17 hours of sleep in every 24 hours. However, just sleeping is not enough. Deep sleep is essential for health and wellbeing. Most adults need around 1.5–2 hours of deep sleep per night.

The Centers for Disease Control and Prevention (CDC) advises adults aged 18–60 years to aim for at least 7 hours of sleep per night. Around 25% of this should be deep sleep.

The Stages of Sleep

Sleep happens in stages, and we spend different lengths of time in light and deep sleep. All the stages are important, but they serve different purposes.

• NREM Sleep: NREM sleep is divided into three stages: light (N1), deep (N2), and deeper sleep (N3). A person cycles through these stages 4–5 times every night.
• REM Sleep: REM sleep is when we tend to dream, and our brain is active. The first REM stage is short, but as sleep progresses, it gets longer compared to NREM.

How Much Deep Sleep Do You Need?

In healthy adults, about 70% of sleep is deep sleep, and around 25% of your sleeping time is your deepest sleep. So, if you sleep for 7–8 hours, the time spent in your deepest sleep should be around 105–120 minutes or one and three quarters to 2 hours.

How Much Light Sleep Do You Need?

There is no minimum requirement for light sleep. It is nearly impossible to avoid light sleep if you want to sleep.

How Much REM Sleep Do You Need?

There’s no official agreement on how much REM sleep you need, but this stage is important for dreaming, and experts believe dreaming helps you process emotions. For most adults, REM takes up about 25% of sleep, which seems to be healthy during average sleep cycles.

What Happens If You Don’t Get Enough Deep Sleep?

In your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. If you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day.

How Do I Increase My Amount of Deep Sleep?

There is no way to make yourself sleep deeper, but you can increase your chances of sleeping well if you follow some tips, such as:

• Establishing regular sleep-wake habits, including getting up and going to bed at the same time every day
• Ensuring your sleeping space is as quiet, comfortable, and restful as possible
• Leaving any devices outside the room while you sleep
• Establishing a bedtime routine that helps you relax before sleep, such as having a warm shower or listening to music

What Happens If You Don’t Get the Right Amount of Deep Sleep?

You may start to experience symptoms of sleep deprivation, including:

• Irritability
• Learning and memory problems
• Frequent illness

Conclusion

Getting the right balance of sleep in each stage is essential to health. The amount of sleep we need varies by age, but the CDC recommend at least 7 hours of sleep in every 24 hours for adults. In addition, getting around 1.5–2 hours of deep sleep is crucial for feeling rested and staying healthy. If you’re having trouble with sleep and wakefulness, it’s best to speak with a doctor.

FAQs

Q: How much sleep do I need?
A: Depending on their age, a person needs 7–17 hours of sleep in every 24 hours.

Q: What is deep sleep?
A: Deep sleep is a stage of NREM sleep where our body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.

Q: How much deep sleep do I need?
A: Most adults need around 1.5–2 hours of deep sleep per night.

Q: What happens if I don’t get enough deep sleep?
A: You may be more prone to physical and mental health issues, as well as feeling sleepy during the day.

Q: How can I increase my amount of deep sleep?
A: You can increase your chances of sleeping well by establishing regular sleep-wake habits, ensuring your sleeping space is quiet and comfortable, and establishing a bedtime routine that helps you relax.