Sleep is one of the most powerful factors for our health – and REM sleep plays a crucial role . But what exactly is REM sleep, why is it so important for longevity, and how can you optimize it?
What is REM sleep?
REM sleep (rapid eye movement sleep) is one of the four stages of sleep and is particularly important for mental regeneration, memory formation, and cell repair . During this phase, our brain and body are particularly active – heart rate and breathing increase, while muscles relax almost completely.
A healthy adult spends 20–25% of their total sleep time in REM sleep . However, as we age, REM sleep duration often decreases, which can negatively impact our health and longevity.
Why is REM sleep important for longevity?
1. Cell regeneration & DNA repair
During REM sleep, damaged cells are repaired, inflammation is reduced, and important longevity processes such as autophagy are promoted. Studies show that sleep deprivation is associated with increased cellular aging and can impair repair mechanisms in the body (Cedernaes et al., 2018).
2. Brain health & cognitive performance
REM sleep is essential for memory formation, emotional balance, and cognitive function . A deficiency of it is associated with a higher risk of neurodegenerative diseases such as Alzheimer's disease (Scullin & Bliwise, 2015).
3. Hormonal balance & immune defense
During REM sleep, growth hormones and melatonin are released, which slow the aging process and strengthen the immune system. These hormones regulate cellular functions and directly influence the aging process (Walker, 2017).
4. Protection against chronic diseases
Too little REM sleep is associated with an increased risk of cardiovascular disease, diabetes, and metabolic disorders —all factors that can shorten our lifespan.
How to optimize your REM sleep for a long life
1. Regular sleep rhythm
Go to bed and get up at the same time every day – even on weekends.
2. Avoid blue light in the evening
Reduce smartphone and screen use 1-2 hours before bedtime to avoid disrupting natural melatonin production.
3. Use magnesium & NAD+ boosters
Magnesium supports muscle relaxation, while NAD+ boosters such as NMN improve mitochondrial function , thus promoting cellular metabolism during sleep.
4. Reduce caffeine and alcohol
Both can disrupt sleep quality and REM phases – better avoided in the evening.
5. Create an optimal sleeping environment
A cool room temperature (approx. 18°C), darkness and a high-quality mattress promote deep and restful sleep.
Conclusion: More REM sleep for more longevity
REM sleep is a crucial factor for a long, healthy life . It supports cell regeneration, the brain, the immune system, and hormonal balance —making it essential for longevity.
