It’s estimated that 50 to 70 million Americans have problems with getting good sleep. Are you one of them? Or, are you getting enough sleep each night; at least 7 hours, with much of it being deep sleep?

If not, here’s what you need to know. A new study was recently published about the effects of insufficient sleep and rapid eye movement (REM). Plus, we have 6 reasons you may not be getting enough, and what you can do about it.

Not Getting Good Sleep? It May Be a Dire Situation

It’s no secret that lack of sleep has negative effects on your body. If you’re not getting good sleep each night, at least 7 hours, you likely also get less REM. This can increase cortisol levels, depressed moods, and irritability while decreasing reaction times, focus, and overall wellness. 

But, do these effects have dire consequences?

New Study Links REM and Mortality

A new study published in July in JAMA found an association with less REM percentage and an increased risk for death in middle-aged and older adults (1).

Investigators at the University of California, San Diego, studied insufficient REM percentage and its consequences. They found that each 5% reduction of REM over a 12-year period was associated with a 13% increase in mortality rate.

The primary study included 2675 men (mean age, 76.3 years), and followed them for approximately 12 years. A cohort study included 1386 individuals (54.3% men, mean age 51.5 years), with a follow-up of approximately 21 years.

The investigators followed the sleep scores and mortality throughout the study. Self-report sleep measures were collected using the Pittsburgh Sleep Quality Index and the Functional Outcomes of Sleep Questionnaire.

This study did not show cause and effect but did establish the association of low REM percentage and increased mortality.

Causes of Death in the Study

The causes of death in the study were categorized as cardiovascular, cancer, or other.

Dire Consequences

Unfortunately, the answer is “yes,” the consequences of insufficient sleep and REM percentage may be dire.

While this study shows increased mortality, the investigators are not sure exactly what connects it to REM. They do know insufficient REM percentage and sleep negatively affect the cardiovascular system, metabolism, brain, and overall quality of life.

How can you get more REM and avoid the effects?

6 Reasons You’re Not Getting Good Sleep and REM

1. Stress

Stress affects individuals in many different ways. It can affect digestion, emotional stability, the cardiovascular system, brain function, and for many, sleep quality (3).

And there’s more. Recent studies have shown it may be associated with lower brain volume and memory issues in mid-life (5).

If you’re going to bed with lots on your mind and feel that stress is negatively affecting your sleep, it’s important to take stress relief-steps.

What to do: Do your best to get some stress relief before bed. Try exercising earlier in the day or getting outside with a walk after dinner. Take time to write in a journal before bed, prepare for your next day, and pray. For more tips to reduce stress and cortisol, see this post.

2. Artificial Light & Circadian Rhythms

Many of us live in an artificial light world. We’re inside too much of the day, especially in the winter.

Our circadian rhythms depend on the natural cycle of light in order to promote good sleep cycles.

If we’re inside all day without much exposure to natural sunlight, this rhythm can suffer. If we experience excessive nighttime exposure to artificial light, our brains are signals that it is still daytime, and our rhythms suffer. A combination of lack of daylight, and too much artificial evening light, can lead to poorer sleep patterns.

What to do: Make every effort to get out into natural sunlight in the morning, and throughout the day. Turn lights down and power screens off an hour before bedtime.

3. Busy schedules and Late Nights

The more we do, the less we likely sleep. And unfortunately, many families have very busy schedules. For those with kids and teens, scheduled activities can reach far into the evening, disrupting dinner and downtime. In fact, many kids and teens get inadequate sleep.

What’s more, American adults often reach for their computers and put in work hours during the evening. Or, they spend time on screens, delaying sleep.

What to do: If your schedule or your family’s schedule is negatively affecting sleep, it’s time to cut down on activities or choose those that can be finished early in the evening. Keep kids and teens at a consistent bedtime. Do your best to prioritize the whole family’s sleep schedule.

4. Too Much Caffeine

If you’re not getting good sleep and feel fatigued during the day, you may start increasing your caffeine intake to perk up. This is often a band-aid used by sleepy adults, but it just makes the issue of insufficient sleep worse.

In fact, if you feel you “need” caffeine after the morning hours to function well, it’s a strong indicator that you simply need more sleep.

One study from Australia found that poor sleepers drank ~70-295 mg caffeine per day, while those who self-reported as “good sleepers” only drank ~60-190 gm per day. This study only included 80 people, but may indicate that >200 mg caffeine was associated with poorer sleep in this group (6).

What to do: If caffeine is affecting your sleep, trying capping your caffeine intake at 200 mg or less per day, or 12 ounces strong coffee. Avoid caffeine after 2 pm.

5. Unhealthy Weight

Bottom Line

Getting good sleep is important. And, an insufficient percentage of REM each night can have serious consequences. Thankfully, there are many steps we can all take to improve our hours of sleep and REM percentage. Take a look at your own lifestyle. What can you do to ensure you’re getting good sleep?