A recent comprehensive study published in PLOS Medicine suggests that longer durations of rapid-eye movement (REM) sleep, or dream sleep, are associated with a reduced risk of 83 health conditions. This study analyzed data from nearly 100,000 participants in the UK Biobank, utilizing wrist-worn accelerometers over the course of a week to provide detailed insights into sleep patterns, unlike previous studies which relied on self-reported sleep duration.
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The researchers found that individuals sleeping for 6 to 8 hours generally had a lower risk of health issues. Specifically, more REM sleep correlated with a diminished risk of various conditions including heart failure, hypertension, and several types of dementia. Additionally, deeper sleep was linked to a reduced risk of seven diseases, such as type 2 diabetes and major depressive disorder.
The study followed participants, with an average age of 56.2 years, for a median duration of 8.9 years to monitor the onset of health conditions or death. While increased REM sleep appeared beneficial, the authors cautioned that some correlations might result from reverse causation, exemplified by the relationship between disrupted sleep and depression.
Notably, greater time in light sleep was associated with an increased risk of conditions such as major depressive disorder, though it showed a lower risk for others like heart failure. The researchers also assessed wakefulness after sleep onset (WASO), finding higher rates linked to an increased risk of conditions such as alcohol abuse and psychoactive substance dependence.
Overall, the study indicates that consistent sleep patterns are important. According to Dr. Scott Nass, a family medicine physician, maintaining a regular wake-up time can help regulate sleep cycles. He also advises against associating the bed with anxiety by recommending that individuals remove themselves from bed for a brief period when struggling to sleep.
Dr. Chelsie Rohrscheib, a sleep expert, emphasizes the importance of a conducive sleep environment, recommending a quiet, dark room and a pre-sleep routine of relaxing activities while avoiding screens and stimulating activities prior to bedtime. Both experts highlight the necessity of engaging in regular exercise to improve overall sleep quality.