Forget deep sleep — REM sleep is key to longevity and this is the sleep tracking metric to pay attention to, experts say
A recent study has found strong links between REM sleep and a risk of 83 diseases. Experts explain why you might be missing out on this vital sleep stage and how to get more of it.
When examining your sleep tracker in the morning, shift your focus from the sleep score to REM sleep. A recent 2026 study, published in PLOS Medicine, analyzed data from over 95,000 individuals wearing sleep trackers and discovered that increased REM sleep is linked to a reduced risk of 83 health conditions, such as heart failure and dementia.
REM sleep, or Rapid Eye Movement, is the fourth and final stage of sleep, known for vivid dreaming but also crucial for brain development, memory, and emotional regulation. REM sleep should constitute 20-25% of your sleep, or around 90 to 120 minutes, depending on your total sleep time.
Dr. Hana Patel, NHS GP and sleep expert for Time4Sleep, explains that REM sleep is characterized by rapid eye movements, high-frequency EEG signals, and other polysomnographic indicators. As the night progresses, REM stages last longer, so waking up early reduces your REM sleep time, leading to mood disturbances and increased stress, anxiety, and depression. While increasing REM sleep isn't a simple solution for longevity, it's essential for overall well-being.
Most sleep trackers categorize sleep into three stages: light sleep, REM sleep, and deep sleep. REM sleep is identifiable through increased brain activity, darting eye movements, limited muscle movement, and fluctuating heart and respiration rates. You can view REM sleep through a graph showing when it occurs during the night or as a duration, allowing you to assess if you've achieved sufficient REM sleep and compare it to other stages.
To boost REM sleep, you must increase your total sleep duration, as the NHS recommends seven to nine hours for adults. Prioritize the latter part of your sleep cycle, as REM sleep becomes more concentrated. Practice good sleep hygiene, maintain a consistent sleep schedule, work out your optimal sleep needs, ensure a comfortable sleeping environment, avoid caffeine in the afternoon, limit alcohol intake before bed, and practice relaxation techniques before sleep.
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