Why is REM Sleep Important: Mood, Memory, and Brain Health

REM Sleep is far more than just the stage where the most vivid dreams occur; it is foundational to overall health, emotional well-being, and cognitive performance. Every night, the brain cycles through distinct phases of sleep, but REM (Rapid Eye Movement) Sleep stands out for its powerful effects on learning, memory, and emotional balance.

As research continues to unveil its many functions, it becomes clear why prioritizing REM Sleep is important, especially for those who suffer from sleep disorders (such as sleep apnea), not just for healthy brain function, but for lasting disease prevention and day-to-day mental sharpness.

Below, we'll go over why this sleep stage matters to every aspect of life. From helping manage emotional stress and consolidating memories, to boosting creativity and protecting against cognitive decline, REM sleep shapes how well people navigate both their days and their futures.

Understanding, prioritizing, and protecting REM sleep could be one of the most impactful choices for lifelong mental and physical health.

Understanding REM Sleep

Rapid Eye Movement (REM) is a critical stage of the sleep cycle, typically occurring four to six times a night. This is known as the REM stage of the sleep cycle.

• NREM (Non-Rapid Eye Movement): This phase has three stages that progress from light sleep to deep sleep, restorative sleep. During this time, your brain activity and body slow down.
• REM (Rapid Eye Movement): This phase is often called "paradoxical sleep" because your brain becomes very active (similar to when you're awake) while your body's voluntary muscles are temporarily paralyzed (a state called atonia). This is when most vivid dreaming occurs.

The REM stage accounts for about 20-25% of total sleep in adults, highlighting its significance within the sleep cycle. [1] This stage is essential for various aspects of health, making it a focal point for understanding sleep’s impact on our lives.

Did You Know: During REM Sleep, your heart rate, blood pressure, brain activity, and breathing increase. Additionally, a lack of REM sleep undermines overall healthy sleep, contributing to sleep deprivation.

It does more than fuel your dreams. It plays a vital role in your overall health, and here’s why it matters:

Emotional Regulation

REM sleep is like your brain’s overnight reset for emotions. During this stage, your mind processes the day’s experiences, especially the ones tied to stress, fear, or anxiety.

When you get enough REM sleep, you’re more likely to wake up feeling balanced, calm, and able to handle challenges. But, missing out can leave you more stressed, moody, and even increase your risk of mood disorders. [2]

Fall Asleep Faster: Tossing and turning? Use science-backed tips, calming breathwork, and sleep upgrades to fall asleep faster and wake up recharged.

Memory Consolidation

One of the most critical functions is its role in memory consolidation. During this stage, your brain sorts through everything you picked up during the day. Think of REM sleep as your brain’s filing system. It stores key details, connects new ideas, and keeps your memory sharp.

Did You Know: People who get enough REM sleep usually do better on memory and learning tasks than those who don’t.

Recent sleep research highlights the role of REM Sleep in memory consolidation, emphasizing how current studies suggest the impact of various aspects of sleep on overall health.

Cognitive Function

Enough REM Sleep supports overall cognitive function, impacting creativity, problem-solving abilities, and decision-making. Not getting enough good sleep can impair your cognitive function, making it harder to focus, think clearly, and hold onto important information.

Additionally, REM Sleep Behavior Disorder (RBD) can lead to significant cognitive impairments, highlighting the importance of addressing this disorder and consulting a doctor for proper diagnosis and treatment. Increased brain activity during REM Sleep is associated with improved problem-solving, creativity, and cognitive performance.

Interested in learning more about REM Sleep Behavior Disorder (RBD), read this article from the Cleveland Clinic.

Protection Against Dementia

Research suggests that spending less time in the brain’s most active sleep stage may be linked to a higher risk of dementia.

In fact, just a 1% decrease was associated with a 9% increase in dementia risk. [3]

Prioritizing this critical phase of sleep could help support cognitive health as you age. Less REM Sleep has been linked to an increased risk of dementia and cognitive decline.

Learn more about this sleep stage and how much REM Sleep you should be getting.

Brain Development

REM sleep isn’t only about dreaming; it’s when the brain does some of its most important growth work. For babies and kids, this stage is important. Their brains are busy building and strengthening the pathways that shape learning, memory, and overall development.

That’s why infants can spend nearly half their sleep in REM—they’re literally wiring their brains for the future. And even as adults, REM still matters, helping your mind stay flexible, sharp, and ready to learn.

Blog: Ready to fine-tune your internal clock? Learn how to maximize your circadian rhythm and ensure your sleep schedule perfectly aligns with your natural circadian rhythm.

Mental and Physical Restoration

REM Sleep works like your body’s built-in reset system, restoring both mind and body so you don’t just wake up, you wake up ready. Achieving a good night's sleep is vital for experiencing the restorative benefits of REM Sleep.

This stage helps regulate mood, sharpen focus, and strengthen emotional resilience, all while giving your immune system a boost to keep you healthier over the long run.

Skip out on quality REM, and you’re more likely to feel groggy, stressed, and run-down. Get enough, and you’ll notice the difference in your energy, clarity, and overall mental health.

Dreaming

REM Sleep is where the most dreams take center stage, turning your day’s experiences into late-night storylines. But it’s more than just entertainment. Dreaming is thought to play a key role in processing emotions, sorting memories, and making sense of what you’ve learned.

Those vivid dream sequences are your brain’s way of organizing the chaos of the day into meaningful experiences you can carry forward.

Note: Read about deep sleep and how to improve it naturally.

Tips for Improving REM Sleep

REM Sleep is where the magic happens—dreaming, processing memories, and brain recovery all kick into high gear during this stage. The good news? There are science-backed ways to increase the amount of REM sleep you’re getting each night.

From dialing in your bedtime routine to rethinking your caffeine cutoff, minor adjustments can have a significant impact.

Want the full list of tips? Check out our blog: How to Get More REM Sleep.

Final Thought

Prioritizing REM Sleep is essential for maintaining both mental and physical well-being. This unique stage of sleep supports emotional regulation, strengthens memory, fuels creativity, and plays a protective role against cognitive decline and various health conditions.

By getting good overall sleep each night, individuals not only improve day-to-day performance and resilience to stress but also invest in consistent brain and body health. Recognizing the importance of REM Sleep, and taking practical steps to protect it, can transform how people feel, function, and thrive every day.