How many rem cycles do you need

What is REM Sleep? How Much Do You Need?

What is REM Sleep? How Much Do You Need? | WHOOP

Sleep

November 19, 2021

Everything you want to know about REM sleep.

By WHOOP

REM sleep, which means “rapid eye movement sleep,” is one of the 4 stages of sleep (along with light, deep and wake) that your body’s sleep cycles consist of. It is known as the “mentally restorative” stage of sleep when the brain converts short-term memories into long-term ones. Your brain is very active during REM sleep and it is when the most vivid dreams occur.

The Sleep Stages

Something many people don’t realize is that REM sleep and deep sleep (also referred to as slow wave sleep) are very different stages of sleep. Deep sleep is the “physically restorative” stage when muscles repair themselves and cells regenerate. It follows light sleep and precedes REM sleep in a normal sleep cycle, and unlike REM when your heart and respiratory rate speed up, during deep sleep they both slow down.

Why is REM Sleep Important?

REM sleep is the time when new learnings from the day are committed to long-term memory. Beyond the obvious value this has for anyone, it’s significant to athletes from the perspective of technical skills worked on or practiced that day–they are retained during REM sleep, so failing to get the proper amount at night can prevent you from seeing the benefits of your practice that day.

More generally speaking, there’s been research to suggest that when people are deprived of REM sleep they have trouble recollecting things they are taught before falling asleep.

The following physiological changes occur during the REM stage of sleep:

Eyes move rapidly back and forth behind closed eyelids
Heart rate and blood pressure rise to levels nearly as high as when you’re awake
Respiratory rate speeds up and becomes erratic
Brain consumes more oxygen and its activity increases significantly
Face and limbs may twitch

Below is a chart representing brain waves measured by an EEG when a person is awake, in REM sleep, and in non-REM sleep:

Brain waves from an EEG are similar when a person is awake and in REM sleep.

Your brain is almost as active in rapid eye movement sleep as when it’s awake, which is why most dreaming happens during this time. As a precautionary measure, part of the brain also sends signals to immobilize your arms and legs in order to prevent you from acting out your dreams (REM sleep behavior disorder). For these reasons, REM sleep is sometimes called paradoxical sleep.

How Much REM Sleep Do You Need?

You first enter REM sleep each usually within 90 minutes of falling asleep, and this period of REM only lasts about 10 minutes. On average you’ll go through 3-5 REM cycles per night, with each episode getting longer as the night progresses. The final one may last roughly an hour.

For healthy adults, spending 20-25% of your time asleep in the REM stage is a good goal. If you get 7-8 hours of sleep, around 90 minutes of that should be REM.

The normal amount of REM sleep also declines with age, beginning with infancy (when it may be greater than 50% of total sleep time) and extending all the way through adulthood.

Learn More:

How Much REM Sleep Should You Get a Night?

How Much Time Should You Spend in Each Stage of Sleep?

Effects of Lack of REM Sleep

As mentioned above, not getting enough REM sleep can negatively impact your brain’s ability to learn and create new memories.

Additionally, because the majority of your REM sleep tends to come towards the end of your night in bed (and after deep sleep, which your brain and body prioritize when you need to catch up on sleep), a lack of REM is often a sign of sleep deprivation. Chronic sleep deprivation has been linked to greater risk of obesity, Type 2 Diabetes, dementia, depression, cardiovascular disease and cancer.

There has also been research to show that insufficient REM sleep may cause migraines, and some medical conditions (sleep apnea for example) can have adverse effects on it.

How to Get More REM Sleep

Overall, whatever you can do to improve your sleep habits and behaviors will also help you get more REM sleep. This begins with simply making an effort to spend more time in bed. Here are 45 tips to help you sleep better.

There are also two other things in particular that stand out with how to increase REM sleep. The first is a concept we refer to as sleep consistency–going to bed and waking up at the same time each day (or a sleep schedule as close to that as possible). Your body functions more efficiently when it is on a regular schedule, and this applies to sleep as well. We ran an analysis of sleep data from 25,000 WHOOP members, and the results showed a significant rise in the nightly amount of REM sleep as the percentage of sleep consistency over a 4-day span increased:

Better sleep consistency allows for more REM sleep.

The second big thing is to stay away from alcohol before bed. When your body is forced to process alcohol during sleep, it has difficulty getting past light sleep and into the deeper stages.

Learn More: Tips to Increase REM Sleep

WHOOP TRacks How Much REM Sleep You’re Getting

With WHOOP, you can monitor your night’s sleep in detail and learn exactly how much time you spend in each stage of sleep. The app also features a Sleep Coach that uses your own circadian rhythm to recommend daily bed and wake times to optimize the quality of your sleep.

WHOOP will let you know how much REM sleep you’re getting and help give you a better understanding of what you can do to get more of it.

The WHOOP app displays how much time you spend in REM sleep each night.

How Much You Need and Its 4 Stages – Cleveland Clinic

There’s a reason we tell our loved ones to get a good night’s sleep. For many of us, the benefits of a good night’s rest are second nature, as we tend to feel better about ourselves and more competent to take on responsibility when we’re well rested. But for many others, we struggle with getting just the right amount of sleep. According to the National Sleep Foundation, about half of all Americans feel sleepy from three to seven days a week — a sure sign that we could all use a little more.

How much sleep do you need?

The younger you are, the more sleep you need. Babies need a lot of sleep. As kids grow, their sleep needs decrease. “By adulthood, most healthy people need 7 to 8.5 hours,” says psychologist and sleep disorder specialist Michelle Drerup, PsyD, DBSM. Here’s how much kids and adults need, on average according to the Centers for Disease Control and Prevention:

Age	Hours of sleep needed
0-3 months	14-17
4-12 months	12-16
1-2 years	11-14
3-5 years	10-13
6-12 years	9-12
13-18 years	8-10
19-64 years	7-9
65+ years	7-8

Though sleep needs vary depending on your genetics, most adults fall in the seven-to-nine-hour range. If you think you thrive on less, you may want to reconsider.

“There are people who are short sleepers, but it’s pretty rare,” Dr. Drerup notes. “We’re not very good judges of how sleep loss affects us, and most people who think they do well on little sleep would probably function better with a little more.”

One common misconception is that older adults don’t need as much sleep as they did in middle age. Older adults should still aim for at least seven hours, Drerup says.

“Older adults have different sleep patterns. They tend to sleep more lightly and may wake earlier in the morning,” she says. “But you still need the same amount of sleep over 24 hours, so if you’re sleeping less at night, you might need a nap during the day.”

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Benefits of sleep

Sleep is a catch-all that benefits your physical, mental and emotional health. When you’re sleeping, your body has the chance to rest and recover — and these restorative properties even occur on a cellular level. Some major benefits of sleep include:

Boosting your immune system.
Strengthening your emotional processing.
Improving your mood and decreasing stress.
Improving memory function.
Improving cellular growth.
Repairing tissue and muscle recovery.
Increasing productivity.
Improving exercise performance.

Of course, developing consistent sleeping patterns to maximize these benefits can be a battle all on its own. Dr. Drerup offers these tips for getting the most out of your sleep schedule:

Wind down: Before bedtime, wind down by turning off electronic devices (aim for an hour beforehand), turning down lights and doing calming activities (like taking a warm bath, reading and relaxation) that will help your body get sleepy.
Go slow: If you’re used to staying up until 2 a.m., you aren’t likely to fall asleep at 11 p.m. Start by shifting your bedtime back by 15 or 20 minutes. After a couple of days, turn it back another 20.
Be consistent: If you cut sleep short during the week, you won’t be able to fully make up that sleep debt on weekends. Instead, aim to go to bed and wake up close to the same time each day.
Be flexible: “You won’t be perfectly consistent every night,” she says. “But if you’re within an hour of your ideal sleep target, that’s a good goal.”

Symptoms and side effects of sleep deprivation

Even losing out on one or two hours of sleep can impact your mood and overall health. So how do you know if you’re not getting enough sleep or if your grogginess from the night before is a one-time fluke? Here are some common signs and symptoms of sleep deprivation you should look out for:

Struggling to stay awake when inactive (like when watching TV).
Difficulty concentrating.
Forgetfulness.
Slowness in responding to others.
Loss of motivation.
Increase in moodiness or temper.
Yawning constantly.
Day-long periods of drowsiness.
Needing multiple power naps (sleeping in short periods).
You’re tired all the time.

It’s important to keep an eye on these symptoms, especially if they occur daily or weekly, as shortchanging your sleep long-term can lead to a host of long-term problems, including:

Diabetes.
Depression.
Heart problems.
High blood pressure.
Lowered immunity.
Obesity.

Stages of sleep

An average sleep cycle lasts about 90 minutes. Ideally, you need four to six cycles of sleep every 24 hours to feel fresh and rested. Each cycle contains four individual stages: three that form non-rapid eye movement (NREM) sleep and one rapid eye movement (REM) sleep. While the time spent in each stage varies the longer you’re asleep, and you might bounce between stages each night, each individual stage remains largely the same.

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NREM Stage One

This stage of light sleeping lasts five to 10 minutes. During this stage you’re “dozing off,” as your body and brain activity begins to slow down. If you’re woken during this stage, you may feel as if you haven’t fallen asleep at all.

NREM Stage Two

During this stage of light sleeping, your muscles begin to relax as your body temperature drops and your heart rate and breathing slow down. During this stage, your eye movement stops and your brain waves slow. There are occasional bursts of brain waves called sleep spindles that are believed to assist with storing your memories and shutting down your senses so your sleep won’t be interrupted. This stage prepares you to enter into deep sleep and may last up to 25 minutes.

NREM Stage Three

This stage is known as deep sleep, in which your eyes and muscles are fully at rest. During this stage, your body is repairing itself by regrowing tissue, strengthening your immune system and building bones and muscle. It is increasingly difficult to wake you up during this stage, and if you are woken, you may experience a period of disorientation and brain fog for up to 30 minutes or an hour. During earlier sleep cycles, this stage could last 20 to 40 minutes and gets increasingly shorter as sleep cycles progress. As you get older, you spend less time in this stage and more time in Stage Two.

REM Sleep

You dream during this stage. Your brain activity greatly increases and can even match or exceed your usual brain activity when you are awake. Your muscles enter a state of temporary paralysis, except for your eyes (which move rapidly during this stage) and the muscles you need to breathe. Your breathing gets faster, and your heart rate and blood pressure increase. Usually, the first period of REM sleep occurs around 90 minutes into your sleep cycle and lasts about 10 minutes. Each of your later REM stages gets longer the more hours you remain asleep.

Trouble sleeping? When to see a doctor

About 70 million people in the U. S. experience sleep disorders, ranging from insomnia to sleep apnea, restless legs syndrome, narcolepsy and more. If you’re concerned about your sleep patterns or if you’re experiencing some of these disorders, schedule an appointment with your family doctor or a sleep clinic, as you may need to participate in a sleep study.

The scientist told what dose of radiation the passengers of flights receive

https://ria.ru/20201112/radiatsiya-1584367954.html RIA Novosti, 12.11.2020

Scientist told what radiation dose passengers of flights receive

News, 12.11.2020

2020-11-12T19: 49

2020-11-12T19: 54

Federal Service for Hydrometeorology and Environmental Monitoring (Roshydromet)

Chernobyl

Cosmos-RIA Nauki Nauki Nauki Nauki Nauk

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MOSCOW, November 12 - RIA Novosti. A passenger on a Moscow-Paris flight is exposed to radiation at the level of 300 microR/hour, while radiation in Chernobyl is currently 60 microR/hour, Vyacheslav, head of the Space Weather Center for Aeronautical Needs at the Institute of Applied Geophysics (Roshydromet), told reporters on Thursday. Burov. During the report on solar activity, the scientist noted that in 2020 a new cycle began, which will last 10-12 years. It is expected that the activity of the Sun in this cycle will be weak, so a large number of events dangerous to humans are not predicted. However, a peak in activity is forecast for 2024-2025. Burov explained that one of the manifestations of solar activity is a short-term increase in the level of radiation, which can adversely affect human health. The increased level of radiation can be especially noticeable during flights. that is, not at high latitudes, then you get a radiation dose five times more than in Chernobyl and three times more than in Fukushima. How to protect yourself from it? No way, because the particle energy that attacks you is so powerful that no concrete wall can save you from it, ”said Burov. The scientist noted that if you get into flight during a strong solar flare, then when flying Moscow-Vancouver, a radiation dose of one millisievert can be obtained. According to Burov, upon receiving information about such large solar flares, airlines decide to cancel flights or change air corridors. He also recalled that no significant solar flares are expected in the coming years. But this situation does not always persist, in 2003 several powerful outbreaks were observed. According to Burov, it is necessary to take into account the radiation dose received by aircraft crews. Now such a system does not exist. The scientist believes that for 12-15 flights, especially in the conditions of the polar regions, it can exceed the annual rate of human exposure. In Russia, this rate is six millisieverts per year.

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federal service for hydrometeorology and environmental monitoring (roshydromet), Chernobyl nuclear power plant, space - ria science

Federal service for hydrometeorology and environmental monitoring (Roshydromet), Chernobyl nuclear power plant, Cosmos - RIA Nauka

MOSCOW, November 12 - RIA Novosti. A passenger on a Moscow-Paris flight is exposed to radiation levels of 300 microR/hour, while radiation at Chernobyl is currently 60 microR/hour, the head of the Space Weather Center for Aeronautical Navigation at the Institute of Applied Geophysics (Roshydromet) told reporters on Thursday. Vyacheslav Burov.

During the report on solar activity, the scientist noted that in 2020 a new cycle began, which will last 10-12 years. It is expected that the activity of the Sun in this cycle will be weak, so a large number of events dangerous to humans are not predicted. However, a peak in activity is forecast for 2024-2025. Burov explained that one of the manifestations of solar activity is a short-term increase in the level of radiation, which can adversely affect human health. The increased level of radiation can be especially noticeable during flights.

August 7, 2020, 08:13

Named products that accumulate radiation more than others

300 microR/h - ed. ), that is, not at high latitudes, then you get a radiation dose five times more than in Chernobyl and three times more than in Fukushima. How to protect yourself from it? No way, because the particle energy that attacks you is so powerful that no concrete wall can save you from it,” Burov said.

The scientist noted that if you get on a flight during a strong flare on the Sun, then when flying from Moscow to Vancouver, you can get a radiation dose of one millisievert. According to Burov, when they receive information about such large solar flares, airlines make decisions to cancel flights or change air corridors.

He also recalled that no significant solar flares are expected in the coming years. But this situation does not always persist; in 2003, several powerful outbreaks were observed.

According to Burov, it is necessary to take into account the radiation dose received by aircraft crews. Now such a system does not exist. The scientist believes that for 12-15 flights, especially in the conditions of the polar regions, it can exceed the annual rate of human exposure. In Russia, this rate is six millisieverts per year.

November 9, 2020, 14:47

The most powerful burst of solar activity in three years was recorded

How many millisieverts kill a person or what is radiation - T&P

Imagine that some intruder took a bunch of different springs, squeezed them into a common lump, covered them with plasticine and left them. It turns out a kind of time bomb, which can fall apart at any moment. The nuclei of atoms behave in exactly the same way. Their parts are held together by strong interaction, but tend to repel each other. Therefore, at some point, part of the nucleus may fall off and fly away in an unknown direction.

Let's return to the springs in plasticine. If the springs are weakly compressed, and there is a lot of plasticine, then such a lump may never fall apart. Such kernels are called stable. But there are also unstable kernels. For example, one weakly fixed particle bounces off the edge of the nucleus. This is how alpha and beta radiation occurs. Another option is when the nucleus splits into two large pieces, and small particles fly out of it. This is called spontaneous fission. In this case, the fragments acquire a greater speed, which means that the temperature of the substance also increases. Such reactions occur in nuclear power plants.

X-rays are also radiation. These are electromagnetic waves whose frequency is greater than ultraviolet, but less than gamma radiation. They arise when a flying electron starts to slow down. The sources of such radiation are a special X-ray tube, elementary particle accelerators and old CRT monitors.

And it happens that some kind of spring straightens out, but does not fly out of the lump. Then we will hear a characteristic sound like “peum-m-m-m”. That is, the energy of the spring turns into sound - air vibrations. The same can happen with the kernel. Its energy can decrease, the core will go into a stable state, and the energy difference will turn into the energy of oscillations, not only of air, but of an electromagnetic field. This is called gamma radiation. All this alpha, beta, gamma radiation is called radiation.

It is clear that the only thing people are interested in about radiation is how dangerous it is. Radiation can knock electrons out of molecules or atoms. This process, when an electron is knocked out of a neutral molecule and it becomes positively charged, is called ionization. If this happens in our body, then such positively charged molecules become chemically active, begin to cling to other molecules, and the chemical reactions inside us go wrong. This can lead to cancer, mutations, and radiation sickness, so it's best to stay away from radiation.

Illustration: Maxim Chatsky

Radioactive radiation acts on a person all the time and in small doses does not cause harm. The Earth itself, dust and cosmic bodies are sources of radiation. Space sources are the most powerful, and it saves that all these sources are far away, and most of the radiation is absorbed by the Earth's atmosphere.

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