A recent study from Capital Medical University in China has highlighted the health benefits of increased REM sleep. Published in PLOS Medicine, the research indicates that individuals who receive more REM sleep are at a lower risk for 83 diseases, including Parkinson’s disease, dementia, heart disease, high blood pressure, and heart failure. REM, or rapid eye movement, is the sleep stage associated with dreaming.
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The study also found that participants who experienced more deep sleep showed a reduced risk of seven diseases, including sleep apnea, depression, Parkinson’s disease, and type 2 diabetes. The research included 95,559 participants who wore wrist accelerometers to monitor their sleep patterns over seven days. Researchers tracked the duration and quality of sleep, along with health records until death, the onset of disease, or April 1, 2024, whichever came first. The median follow-up time was 8.9 years, with an average participant age of 56 and 43.7% male.
Findings indicated that those who slept six to eight hours per night experienced the most significant health benefits. According to the study authors, maintaining a sleep duration within this range serves as a safeguard for middle-aged and older adults, likely due to favorable distributions of sleep stages.
However, participants who got less than five hours of sleep per night faced worse health outcomes and a higher disease risk. Irregular sleep patterns were associated with various conditions, including osteoarthritis, alcohol abuse, anxiety, and stomach pain.
There are limitations to the research, including the short duration of sleep tracking and the lack of diversity among participants—96.9% were white and healthy at the study's outset. Additionally, the possibility of reverse causation was noted, suggesting that conditions like depression might influence sleep irregularity rather than the other way around.
To improve REM and deep sleep, the study suggests prioritizing six to eight hours of uninterrupted sleep. The Centers for Disease Control recommends at least seven hours for adults. Establishing a consistent sleep schedule and avoiding alcohol and caffeine, particularly in the afternoon, may also help. Experts recommend creating a calming bedtime routine, engaging in regular physical activity, and addressing underlying sleep disorders like obstructive sleep apnea. While more sleep alone cannot entirely eliminate the risk of conditions like Parkinson’s and dementia, it can contribute to better overall health and enhance energy levels and mood.