🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa039)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/how-much-deep-sleep-do-you-need\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/how-much-deep-sleep-do-you-need\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need","crawl_time":1775047443,"first_indexed_time":1542652204,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/how-much-deep-sleep-do-you-need s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"How Much Deep, Light, and REM Sleep Do You Need?","meta_descriptions":["Sleep is essential to health, and deep sleep is the most important of all for feeling rested and staying healthy. Find out how much you should get each night."],"attrs_boilerpipe_text":"Sleep happens in stages, and we spend different lengths of time in light and\ndeep sleep\n. All the stages are important, but they serve different purposes. Deep sleep is essential for health and wellbeing.\nHere, learn about the stages of sleep, what deep sleep is, and how much you need.\nHere are some\nkey facts\nabout the stages of sleep:\nPeople go through two types of sleep in each cycle:\none stage of rapid eye movement (REM) and\nthree stages of non-rapid eye movement (NREM)\nNREM is divided into three stages:\nlight (N1)\ndeep (N2)\ndeeper sleep (N3)\nA person cycles through these stages 4–5 times every night.\nThe stages cycle in this order: N1, N2, N3, N2, REM.\nEach cycle lasts around 90–110 minutes.\nThe first REM stage is short, but as sleep progresses it gets longer compared with NREM.\nThe table below gives some details about the\nstages of sleep\n.\nStage\nREM or non-REM (NREM)\n% of sleep\nAround how many minutes?\nCharacteristics\nWake\/alert\n—\n—\n—\nThe person is relaxed. This stage lasts from when the eyes are open to when the person becomes drowsy and their eyes close.\nN1 (NREM stage 1): Lighter sleep\nNREM\n5%\n1–5 minutes\nThe person is asleep but their skeletal muscle tone and breathing is the same as when awake.\nN2 (NREM stage 2): Deeper sleep\nNREM\n45%\n25 minutes in first cycle\nThe length of this stage increases with each cycle. Bruxism (teeth grinding) may occur.\nN3 (NREM stage 3): Deepest non-REM sleep\nNREM\n25%\n105 minutes in total, shared between cycles\nThe deepest stage of sleep, this is when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Sleepwalking, night terrors, and bedwetting may occur. A person is hard to wake. If they are woken at this stage, they may feel groggy for 30–60 minutes after.\nREM sleep\nREM\n25%\n10 minutes in first cycle, increasing with each cycle.\nAssociated with dreaming, REM is not restful sleep. Eyes and breathing muscles are active but skeletal muscles are paralyzed. Breathing may be irregular and erratic. Usually follows the other stages, starting around 90 minutes after falling asleep.\nThe Centers for Disease Control and Prevention (CDC) advise adults aged 18–60 years to aim for\nat least 7 hours\nof sleep per night. Around\n25%\nof this should be deep sleep.\nSo, if you sleep for 7–8 hours, the time spent in your deepest sleep should be around 105–120 minutes or one and three quarters to 2 hours.\nHowever, as you get older, you’ll need less of this very deep sleep and spend more time in N2.\nDuring the deepest sleep, a variety of\nfunctions\ntake place, including:\nrelaxation of muscles\nincrease in blood supply to the muscles\nslowing of heart rate and breathing\ntissue growth and repair\nrelease of essential hormones\nWithout deep sleep, these functions cannot take place and you may start to experience the symptoms of\nsleep deprivation\n.\nHow much REM sleep\ndo you need?\nThere’s no official agreement on how much REM sleep you need, but this stage is important for dreaming, and\nexperts believe\ndreaming helps you process emotions.\nFor most adults, REM takes up about\n25%\nof sleep, which seems to be healthy during average sleep cycles.\nHow much light sleep do you need?\nThere is no minimum requirement for light sleep. It is nearly impossible to avoid light sleep if you want to sleep.\nHow much deep and light sleep do children need?\nBabies and children need\nmore sleep\nthan adults. Newborns need the most, around 14–17 hours in every 24 hours.\nquiet sleep, which is similar to NREM sleep\nactive sleep, similar to REM sleep\nindeterminate sleep\nThey go through only one or two cycles in every period of sleep.\nAs children grow older, the amount of total sleep they need decreases. Here are the\nCDC’s\nrecommendations for sleep in children:\nAge\nSleep requirements per 24 hours\n0–3 months\n14–17 hours, with the longest episode lasting\n2.5–4\nhours\n4–12 months\n12–16 hours, with naps\n1–2 years\n11–14 hours, with naps\n3–5 years\n10–13 hours, with naps\n6–12 years\n9-12 hours\n13–18 years\n8–10 hours\nHowever, it is\nnot yet clear\nwhat proportion of deep, light, and REM sleep children and teens need at each stage.\nPeople may not get enough deep sleep if they:\ndon’t sleep long enough\nsleep but\ntoss and turn\nall night\nwork shifts and sleep in the day or have changing sleep patterns\nhave jet lag or frequently travel between time zones\nhave a health condition that affects their ability to sleep\nYou can’t force your brain to go into deep sleep, but various strategies may help you get the right amount of quality sleep.\nThese include:\npracticing strategies to manage stress\nestablishing sleep routines, such as a bath before bed\nsleeping in a quiet, darkened room with a comfortable temperature\nusing an eye mask to\nblock out light\nexercising for\n20–30 minutes\nduring the day but not within the last few hours before bedtime\navoiding large meals, caffeine, nicotine, and alcohol close to bedtime\ndoing relaxation exercises or\nmeditation\ngetting up and doing something, such as reading, if you can’t sleep\nleaving distractions, such as phones and other devices, outside the room\nA range of\nsleep trackers\nmay help you track your sleep patterns and see how much light, REM, and deep sleep you are getting.\nIf you’re aged 18–60 and are sleeping for 7–8 hours per night but are not waking up feeling refreshed, you may not be getting enough deep sleep.\nYou might want to ask a doctor about doing a\nsleep study\nto help you figure our your sleep patterns. You may need treatment for a\nsleep disorder\n.\nPossible causes of sleep disturbances include:\nobstructive sleep apnea\npain or other symptoms that can affect sleep\nREM sleep disorder\nnarcolepsy\na mental health condition, such as depression or anxiety\nolder age\ndementia\ntraumatic brain injury\nthe use of some medications\nAn adult aged 18–60 years needs\nseven or more hours\nof sleep in every 24 hours. Around\n25%\nor 105 minutes of this is typically the deepest sleep. In which case, a total of 45 minutes is not enough deep sleep.\nHowever, sleep goes in cycles, so a person may not have 105 minutes of the deepest sleep all in one stage.\nIn your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.\nIf you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day.\nAll the stages of sleep are necessary, and none is better than any other. You need a balance of around\n25%\nREM and 25% of the deepest NREM sleep to maintain your health and wellbeing.\nGetting the right balance of sleep in each stage is essential to health. The five stages of sleep involve light NREM sleep, deep NREM sleep, and REM sleep.\nREM sleep is when we tend to dream, and the deepest NREM sleep is when the body relaxes fully and repairs itself.\nThe amount of sleep we need varies by age, but the CDC recommend\nat least 7 hours\nof sleep in every 24 hours for adults. In addition, getting around 1.5–2 hours of deep sleep is crucial for feeling rested and staying healthy.\nIf you’re having trouble with sleep and wakefulness, it’s best to speak with a doctor, as good quality sleep is essential for health and wellbeing.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - 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Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Sleep](https:\/\/www.healthline.com\/sleep)\n\n- Disorders\n  - [Sleep Disorders](https:\/\/www.healthline.com\/sleep\/disorders)\n  - [Insomnia](https:\/\/www.healthline.com\/sleep\/disorders\/insomnia)\n  - [Sleep Apnea](https:\/\/www.healthline.com\/sleep\/disorders\/sleep-apnea)\n  - [Restless Leg Syndrome](https:\/\/www.healthline.com\/sleep\/disorders\/restless-leg-syndrome)\n  - [Narcolepsy](https:\/\/www.healthline.com\/sleep\/disorders\/narcolepsy)\n- [Better Sleep](https:\/\/www.healthline.com\/sleep\/better-sleep)\n- [Tools](https:\/\/www.healthline.com\/sleep\/sleep-tools)\n- [Holistic Health](https:\/\/www.healthline.com\/sleep\/holistic-health)\n- [Mental Well-Being](https:\/\/www.healthline.com\/sleep\/mental-well-being)\n- [Snoring Management](https:\/\/www.healthline.com\/sleep\/snoring)\n- [Medication and Treatments](https:\/\/www.healthline.com\/sleep\/treatment)\n- [Dreams](https:\/\/www.healthline.com\/sleep\/dreams)\n- [Types of Sleepers](https:\/\/www.healthline.com\/sleep\/types)\n- [Science](https:\/\/www.healthline.com\/sleep\/science)\n- [Product Reviews](https:\/\/www.healthline.com\/reviews\/sleep-products)\n- [News](https:\/\/www.healthline.com\/sleep\/news)\n\n# How Much Deep, Light, and REM Sleep Do You Need?\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/05\/Thomas-Johnson-500x500-Bio1.png?w=105&h=105)\n\n[Medically reviewed]() by [Thomas Johnson, PA-C]() — Written by [Jennifer Leavitt, MS]() —  [Updated on January 23, 2026]()\n\n- [Stages of sleep](https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need#stages-of-sleep)\n- [Deep sleep](https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need#deep-sleep)\n- [Increasing deep sleep](https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need#increasing-deep-sleep)\n- [Waking up tired](https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need#waking-up-tired)\n- [FAQ](https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need#faq)\n- [Takeaway](https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need#takeaway)\n\n### Key takeaways\n- Sleep happens in cycles that include three non-rapid eye movement (NREM) stages and one rapid eye movement (REM) stage, repeated 4 to 5 times nightly. Each cycle typically lasts 90 to 110 minutes.\n- The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 7 hours of sleep per 24 hours, with about 25% of that time spent in deep sleep. For most adults, that equals roughly 1.5 to 2 hours of the deepest sleep.\n- Deep sleep (N3) supports tissue repair, bone and muscle building, and immune function, while REM sleep is linked with dreaming. If you sleep 7 to 8 hours but still feel unrefreshed, a doctor may suggest evaluating your sleep patterns.\n***\nSleep happens in stages, and we spend different lengths of time in light and [deep sleep](https:\/\/www.healthline.com\/health\/deep-sleep). All the stages are important, but they serve different purposes. Deep sleep is essential for health and wellbeing.\n\nHere, learn about the stages of sleep, what deep sleep is, and how much you need.\n\n## [The stages of sleep]()\nHere are some [key facts](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) about the stages of sleep:\n\n- People go through two types of sleep in each cycle:\n  - one stage of rapid eye movement (REM) and\n  - three stages of non-rapid eye movement (NREM)\n- NREM is divided into three stages:\n  - light (N1)\n  - deep (N2)\n  - deeper sleep (N3)\n- A person cycles through these stages 4–5 times every night.\n- The stages cycle in this order: N1, N2, N3, N2, REM.\n- Each cycle lasts around 90–110 minutes.\n- The first REM stage is short, but as sleep progresses it gets longer compared with NREM.\n\nThe table below gives some details about the [stages of sleep](https:\/\/www.healthline.com\/health\/sleep-and-wakefulness).\n\n|   |   |   |   |   |\n|---|---|---|---|---|\n| **Stage** | **REM or non-REM (NREM)** | **% of sleep** | Around how many minutes? | **Characteristics** |\n| Wake\/alert | — | — | — | The person is relaxed. This stage lasts from when the eyes are open to when the person becomes drowsy and their eyes close. |\n| N1 (NREM stage 1): Lighter sleep | NREM | 5% | 1–5 minutes | The person is asleep but their skeletal muscle tone and breathing is the same as when awake. |\n| N2 (NREM stage 2): Deeper sleep | NREM | 45% | 25 minutes in first cycle | The length of this stage increases with each cycle. Bruxism (teeth grinding) may occur. |\n| N3 (NREM stage 3): Deepest non-REM sleep | NREM | 25% | 105 minutes in total, shared between cycles | The deepest stage of sleep, this is when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Sleepwalking, night terrors, and bedwetting may occur. A person is hard to wake. If they are woken at this stage, they may feel groggy for 30–60 minutes after. |\n| REM sleep | REM | 25% | 10 minutes in first cycle, increasing with each cycle. | Associated with dreaming, REM is not restful sleep. Eyes and breathing muscles are active but skeletal muscles are paralyzed. Breathing may be irregular and erratic. Usually follows the other stages, starting around 90 minutes after falling asleep. |\n\n## [How much deep sleep is ideal?]()\nThe Centers for Disease Control and Prevention (CDC) advise adults aged 18–60 years to aim for [at least 7 hours](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) of sleep per night. Around [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) of this should be deep sleep.\n\nSo, if you sleep for 7–8 hours, the time spent in your deepest sleep should be around 105–120 minutes or one and three quarters to 2 hours.\n\nHowever, as you get older, you’ll need less of this very deep sleep and spend more time in N2.\n\nDuring the deepest sleep, a variety of [functions](https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/what-happens) take place, including:\n\n- relaxation of muscles\n- increase in blood supply to the muscles\n- slowing of heart rate and breathing\n- tissue growth and repair\n- release of essential hormones\n\nWithout deep sleep, these functions cannot take place and you may start to experience the symptoms of [sleep deprivation](https:\/\/www.healthline.com\/health\/sleep-deprivation\/effects-on-body).\n\n### **How much REM sleep** do you need?\nThere’s no official agreement on how much REM sleep you need, but this stage is important for dreaming, and [experts believe](https:\/\/www.ninds.nih.gov\/Disorders\/Patient-Caregiver-Education\/Understanding-Sleep#5) dreaming helps you process emotions.\n\nFor most adults, REM takes up about [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) of sleep, which seems to be healthy during average sleep cycles.\n\n### How much light sleep do you need?\nThere is no minimum requirement for light sleep. It is nearly impossible to avoid light sleep if you want to sleep.\n\n### How much deep and light sleep do children need?\nBabies and children need [more sleep](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) than adults. Newborns need the most, around 14–17 hours in every 24 hours.\n\nThis [includes](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/):\n\n- quiet sleep, which is similar to NREM sleep\n- active sleep, similar to REM sleep\n- indeterminate sleep\n\nThey go through only one or two cycles in every period of sleep.\n\nAs children grow older, the amount of total sleep they need decreases. Here are the [CDC’s](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) recommendations for sleep in children:\n\n|   |   |\n|---|---|\n| **Age** | **Sleep requirements per 24 hours** |\n| 0–3 months | 14–17 hours, with the longest episode lasting [2\\.5–4](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) hours |\n| 4–12 months | 12–16 hours, with naps |\n| 1–2 years | 11–14 hours, with naps |\n| 3–5 years | 10–13 hours, with naps |\n| 6–12 years | 9-12 hours |\n| 13–18 years | 8–10 hours |\n\nHowever, it is [not yet clear](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) what proportion of deep, light, and REM sleep children and teens need at each stage.\n\n## [How can I get more deep sleep?]()\nPeople may not get enough deep sleep if they:\n\n- don’t sleep long enough\n- sleep but [toss and turn](https:\/\/www.healthline.com\/health\/tossing-and-turning) all night\n- work shifts and sleep in the day or have changing sleep patterns\n- have jet lag or frequently travel between time zones\n- have a health condition that affects their ability to sleep\n\nYou can’t force your brain to go into deep sleep, but various strategies may help you get the right amount of quality sleep.\n\nThese include:\n\n- practicing strategies to manage stress\n- establishing sleep routines, such as a bath before bed\n- sleeping in a quiet, darkened room with a comfortable temperature\n- using an eye mask to [block out light](https:\/\/www.healthline.com\/nutrition\/block-blue-light-to-sleep-better)\n- exercising for\n  [20–30 minutes](https:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep)\n  during the day but not within the last few hours before bedtime\n- avoiding large meals, caffeine, nicotine, and alcohol close to bedtime\n- doing relaxation exercises or [meditation](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation)\n- getting up and doing something, such as reading, if you can’t sleep\n- leaving distractions, such as phones and other devices, outside the room\n\nA range of [sleep trackers](https:\/\/www.healthline.com\/health\/sleep\/best-sleep-trackers) may help you track your sleep patterns and see how much light, REM, and deep sleep you are getting.\n\n[For more sleep support, check out our sleep shop.](https:\/\/shop.healthline.com\/sleep)\n\n## [Why do I get so little deep sleep?]()\nIf you’re aged 18–60 and are sleeping for 7–8 hours per night but are not waking up feeling refreshed, you may not be getting enough deep sleep.\n\nYou might want to ask a doctor about doing a [sleep study](https:\/\/www.healthline.com\/health\/polysomnography) to help you figure our your sleep patterns. You may need treatment for a [sleep disorder](https:\/\/www.healthline.com\/health\/sleep-disorders-warning-signs).\n\nPossible causes of sleep disturbances include:\n\n- [obstructive sleep apnea](https:\/\/www.healthline.com\/health\/sleep\/obstructive-sleep-apnea)\n- pain or other symptoms that can affect sleep\n- REM sleep disorder\n- narcolepsy\n- a mental health condition, such as depression or anxiety\n- older age\n- dementia\n- traumatic brain injury\n- the use of some medications\n\nYou may be feeling tired because you are [not getting enough sleep](https:\/\/www.healthline.com\/health\/healthy-sleep\/what-happens-to-your-body-when-you-lose-sleep) or [getting too much sleep](https:\/\/www.healthline.com\/health\/oversleeping).\n\n## [Frequently asked questions]()\n### Is 45 minutes of deep sleep enough?\nAn adult aged 18–60 years needs [seven or more hours](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) of sleep in every 24 hours. Around [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) or 105 minutes of this is typically the deepest sleep. In which case, a total of 45 minutes is not enough deep sleep.\n\nHowever, sleep goes in cycles, so a person may not have 105 minutes of the deepest sleep all in one stage.\n\nAn adult aged 18–60 years needs [seven or more hours](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) of sleep in every 24 hours. Around [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) or 105 minutes of this is typically the deepest sleep. In which case, a total of 45 minutes is not enough deep sleep.\n\nHowever, sleep goes in cycles, so a person may not have 105 minutes of the deepest sleep all in one stage.\n\n### What happens if you don't get the right amount of deep sleep?\nIn your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.\n\nIf you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day.\n\nIn your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.\n\nIf you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day.\n\n### Which is better, REM or deep sleep?\nAll the stages of sleep are necessary, and none is better than any other. You need a balance of around [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) REM and 25% of the deepest NREM sleep to maintain your health and wellbeing.\n\nAll the stages of sleep are necessary, and none is better than any other. You need a balance of around [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) REM and 25% of the deepest NREM sleep to maintain your health and wellbeing.\n\n## [Takeaway]()\nGetting the right balance of sleep in each stage is essential to health. The five stages of sleep involve light NREM sleep, deep NREM sleep, and REM sleep.\n\nREM sleep is when we tend to dream, and the deepest NREM sleep is when the body relaxes fully and repairs itself.\n\nThe amount of sleep we need varies by age, but the CDC recommend [at least 7 hours](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) of sleep in every 24 hours for adults. In addition, getting around 1.5–2 hours of deep sleep is crucial for feeling rested and staying healthy.\n\nIf you’re having trouble with sleep and wakefulness, it’s best to speak with a doctor, as good quality sleep is essential for health and wellbeing.\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Brain basics: Understanding sleep. (2023).  \n  <https:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep>\n- Patel AK, et al. (2022). Physiology, sleep stages.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/>\n- Sleep and sleep disorders. (2022).  \n  <https:\/\/www.cdc.gov\/sleep\/index.html>\n- What happens during sleep? (2019).  \n  <https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/what-happens>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/05\/Thomas-Johnson-500x500-Bio1.png?w=105&h=105)\n\n[Medically reviewed]() by [Thomas Johnson, PA-C]() — Written by [Jennifer Leavitt, MS]() —  [Updated on January 23, 2026]()\n\n## related stories\n- [How Much GABA Should You Take for Insomnia?](https:\/\/www.healthline.com\/health\/how-much-gaba-to-take-for-insomnia?utm_source=ReadNext)\n- [What You Should Know About Difficulty Sleeping](https:\/\/www.healthline.com\/health\/sleeping-difficulty?utm_source=ReadNext)\n- [4 Hacks for Better Sleep, with Tips From Our Editors](https:\/\/www.healthline.com\/health\/sleep\/editor-hacks-for-better-sleep?utm_source=ReadNext)\n- [What Is 'Dark Showering' and Can It Really Help You Sleep Better?](https:\/\/www.healthline.com\/health-news\/dark-showering-improved-sleep-experts-debunk?utm_source=ReadNext)\n- [Short Afternoon Nap May Boost Brain Health, Improve Learning Ability](https:\/\/www.healthline.com\/health-news\/afternoon-naps-may-boost-brain-health?utm_source=ReadNext)\n\n### Read this next\n- [How Much GABA Should You Take for Insomnia?](https:\/\/www.healthline.com\/health\/how-much-gaba-to-take-for-insomnia?utm_source=ReadNext)\n  \n  [GABA may be able to help those with insomnia. Learn how best to try this supplement and how much to take.](https:\/\/www.healthline.com\/health\/how-much-gaba-to-take-for-insomnia?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/how-much-gaba-to-take-for-insomnia?utm_source=ReadNext)\n- [What You Should Know About Difficulty Sleeping](https:\/\/www.healthline.com\/health\/sleeping-difficulty?utm_source=ReadNext)\n  \n  [Sleeping difficulty is when you have trouble sleeping at night. Learn what causes sleep issues and how they may be treated.](https:\/\/www.healthline.com\/health\/sleeping-difficulty?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/sleeping-difficulty?utm_source=ReadNext)\n- [4 Hacks for Better Sleep, with Tips From Our Editors](https:\/\/www.healthline.com\/health\/sleep\/editor-hacks-for-better-sleep?utm_source=ReadNext)\n  \n  [Some people, including our editors, get better sleep when they follow certain routines or avoid things like screens. Here are four sleep hacks to try.](https:\/\/www.healthline.com\/health\/sleep\/editor-hacks-for-better-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/sleep\/editor-hacks-for-better-sleep?utm_source=ReadNext)\n- [What Is 'Dark Showering' and Can It Really Help You Sleep Better?](https:\/\/www.healthline.com\/health-news\/dark-showering-improved-sleep-experts-debunk?utm_source=ReadNext)\n  \n  [People across social media claim that dark showering can help reduce stress and aid in sleep. Some experts agree. Learn more here.](https:\/\/www.healthline.com\/health-news\/dark-showering-improved-sleep-experts-debunk?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/dark-showering-improved-sleep-experts-debunk?utm_source=ReadNext)\n- [Short Afternoon Nap May Boost Brain Health, Improve Learning Ability](https:\/\/www.healthline.com\/health-news\/afternoon-naps-may-boost-brain-health?utm_source=ReadNext)\n  \n  [A recent study found that a short afternoon nap may offer brain health benefits, such as clearing the mind and improving learning.](https:\/\/www.healthline.com\/health-news\/afternoon-naps-may-boost-brain-health?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/afternoon-naps-may-boost-brain-health?utm_source=ReadNext)\n- [Pink Noise May Disrupt REM Sleep and Harm Sleep Quality, Researchers Say](https:\/\/www.healthline.com\/health-news\/pink-noise-may-disrupt-sleep-quality?utm_source=ReadNext)\n  \n  [A recent study suggests that pink noise may interfere with REM sleep nd reduce overall sleep quality. The researchers say that using earplugs may be a…](https:\/\/www.healthline.com\/health-news\/pink-noise-may-disrupt-sleep-quality?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/pink-noise-may-disrupt-sleep-quality?utm_source=ReadNext)\n- [How Your Sleep Position Can Impact Heart Health, Metabolism, and More](https:\/\/www.healthline.com\/health-news\/best-worst-sleeping-positions-health-experts?utm_source=ReadNext)\n  \n  [Certain sleeping positions, such as side sleeping, may be beneficial for your health. Experts suggest that sleeping on your stomach or back may have…](https:\/\/www.healthline.com\/health-news\/best-worst-sleeping-positions-health-experts?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/best-worst-sleeping-positions-health-experts?utm_source=ReadNext)\n- [Improve Your Sleep with Evening Rituals](https:\/\/www.healthline.com\/health\/sleep\/tips-to-improve-your-sleep-with-evening-rituals?utm_source=ReadNext)\n  \n  [From sound and light cues to the evening brain dump, here are 9 evening rituals to help you sleep better.](https:\/\/www.healthline.com\/health\/sleep\/tips-to-improve-your-sleep-with-evening-rituals?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/sleep\/tips-to-improve-your-sleep-with-evening-rituals?utm_source=ReadNext)\n- [What’s the Difference Between Hypersomnia and Somnolence?](https:\/\/www.healthline.com\/health\/hypersomnia-vs-somnolence?utm_source=ReadNext)\n  \n  [Hypersomnia and somnolence are similar but distinct. One is a medical condition characterized by excessive sleepiness. The other is a symptom of many…](https:\/\/www.healthline.com\/health\/hypersomnia-vs-somnolence?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/hypersomnia-vs-somnolence?utm_source=ReadNext)\n- [What Happens When You Switch Up Your Sleep Schedule? I Tried It](https:\/\/www.healthline.com\/health\/sleep\/i-tried-waking-up-an-hour-earlier-every-day-for-a-month?utm_source=ReadNext)\n  \n  Medically reviewed by [Heidi Moawad, M.D.](https:\/\/www.healthline.com\/medical-team)\n  \n  [The recommended amount of sleep for people under 64 is 8 to 9 hours. I thought I might be getting too much sleep, so I tried getting 1 hour less for a…](https:\/\/www.healthline.com\/health\/sleep\/i-tried-waking-up-an-hour-earlier-every-day-for-a-month?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/sleep\/i-tried-waking-up-an-hour-earlier-every-day-for-a-month?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. 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[See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Sleep happens in stages, and we spend different lengths of time in light and [deep sleep](https:\/\/www.healthline.com\/health\/deep-sleep). All the stages are important, but they serve different purposes. Deep sleep is essential for health and wellbeing.\n\nHere, learn about the stages of sleep, what deep sleep is, and how much you need.\n\nHere are some [key facts](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) about the stages of sleep:\n\n- People go through two types of sleep in each cycle:\n  - one stage of rapid eye movement (REM) and\n  - three stages of non-rapid eye movement (NREM)\n- NREM is divided into three stages:\n  - light (N1)\n  - deep (N2)\n  - deeper sleep (N3)\n- A person cycles through these stages 4–5 times every night.\n- The stages cycle in this order: N1, N2, N3, N2, REM.\n- Each cycle lasts around 90–110 minutes.\n- The first REM stage is short, but as sleep progresses it gets longer compared with NREM.\n\nThe table below gives some details about the [stages of sleep](https:\/\/www.healthline.com\/health\/sleep-and-wakefulness).\n\n|   |   |   |   |   |\n|---|---|---|---|---|\n| **Stage** | **REM or non-REM (NREM)** | **% of sleep** | Around how many minutes? | **Characteristics** |\n| Wake\/alert | — | — | — | The person is relaxed. This stage lasts from when the eyes are open to when the person becomes drowsy and their eyes close. |\n| N1 (NREM stage 1): Lighter sleep | NREM | 5% | 1–5 minutes | The person is asleep but their skeletal muscle tone and breathing is the same as when awake. |\n| N2 (NREM stage 2): Deeper sleep | NREM | 45% | 25 minutes in first cycle | The length of this stage increases with each cycle. Bruxism (teeth grinding) may occur. |\n| N3 (NREM stage 3): Deepest non-REM sleep | NREM | 25% | 105 minutes in total, shared between cycles | The deepest stage of sleep, this is when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Sleepwalking, night terrors, and bedwetting may occur. A person is hard to wake. If they are woken at this stage, they may feel groggy for 30–60 minutes after. |\n| REM sleep | REM | 25% | 10 minutes in first cycle, increasing with each cycle. | Associated with dreaming, REM is not restful sleep. Eyes and breathing muscles are active but skeletal muscles are paralyzed. Breathing may be irregular and erratic. Usually follows the other stages, starting around 90 minutes after falling asleep. |\n\nThe Centers for Disease Control and Prevention (CDC) advise adults aged 18–60 years to aim for [at least 7 hours](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) of sleep per night. Around [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) of this should be deep sleep.\n\nSo, if you sleep for 7–8 hours, the time spent in your deepest sleep should be around 105–120 minutes or one and three quarters to 2 hours.\n\nHowever, as you get older, you’ll need less of this very deep sleep and spend more time in N2.\n\nDuring the deepest sleep, a variety of [functions](https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/what-happens) take place, including:\n\n- relaxation of muscles\n- increase in blood supply to the muscles\n- slowing of heart rate and breathing\n- tissue growth and repair\n- release of essential hormones\n\nWithout deep sleep, these functions cannot take place and you may start to experience the symptoms of [sleep deprivation](https:\/\/www.healthline.com\/health\/sleep-deprivation\/effects-on-body).\n\n**How much REM sleep** do you need?\n\nThere’s no official agreement on how much REM sleep you need, but this stage is important for dreaming, and [experts believe](https:\/\/www.ninds.nih.gov\/Disorders\/Patient-Caregiver-Education\/Understanding-Sleep#5) dreaming helps you process emotions.\n\nFor most adults, REM takes up about [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) of sleep, which seems to be healthy during average sleep cycles.\n\nHow much light sleep do you need?\n\nThere is no minimum requirement for light sleep. It is nearly impossible to avoid light sleep if you want to sleep.\n\nHow much deep and light sleep do children need?\n\nBabies and children need [more sleep](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) than adults. Newborns need the most, around 14–17 hours in every 24 hours.\n\n- quiet sleep, which is similar to NREM sleep\n- active sleep, similar to REM sleep\n- indeterminate sleep\n\nThey go through only one or two cycles in every period of sleep.\n\nAs children grow older, the amount of total sleep they need decreases. Here are the [CDC’s](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) recommendations for sleep in children:\n\n|   |   |\n|---|---|\n| **Age** | **Sleep requirements per 24 hours** |\n| 0–3 months | 14–17 hours, with the longest episode lasting [2\\.5–4](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) hours |\n| 4–12 months | 12–16 hours, with naps |\n| 1–2 years | 11–14 hours, with naps |\n| 3–5 years | 10–13 hours, with naps |\n| 6–12 years | 9-12 hours |\n| 13–18 years | 8–10 hours |\n\nHowever, it is [not yet clear](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) what proportion of deep, light, and REM sleep children and teens need at each stage.\n\nPeople may not get enough deep sleep if they:\n\n- don’t sleep long enough\n- sleep but [toss and turn](https:\/\/www.healthline.com\/health\/tossing-and-turning) all night\n- work shifts and sleep in the day or have changing sleep patterns\n- have jet lag or frequently travel between time zones\n- have a health condition that affects their ability to sleep\n\nYou can’t force your brain to go into deep sleep, but various strategies may help you get the right amount of quality sleep.\n\nThese include:\n\n- practicing strategies to manage stress\n- establishing sleep routines, such as a bath before bed\n- sleeping in a quiet, darkened room with a comfortable temperature\n- using an eye mask to [block out light](https:\/\/www.healthline.com\/nutrition\/block-blue-light-to-sleep-better)\n- exercising for\n  [20–30 minutes](https:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep)\n  during the day but not within the last few hours before bedtime\n- avoiding large meals, caffeine, nicotine, and alcohol close to bedtime\n- doing relaxation exercises or [meditation](https:\/\/www.healthline.com\/nutrition\/12-benefits-of-meditation)\n- getting up and doing something, such as reading, if you can’t sleep\n- leaving distractions, such as phones and other devices, outside the room\n\nA range of [sleep trackers](https:\/\/www.healthline.com\/health\/sleep\/best-sleep-trackers) may help you track your sleep patterns and see how much light, REM, and deep sleep you are getting.\n\nIf you’re aged 18–60 and are sleeping for 7–8 hours per night but are not waking up feeling refreshed, you may not be getting enough deep sleep.\n\nYou might want to ask a doctor about doing a [sleep study](https:\/\/www.healthline.com\/health\/polysomnography) to help you figure our your sleep patterns. You may need treatment for a [sleep disorder](https:\/\/www.healthline.com\/health\/sleep-disorders-warning-signs).\n\nPossible causes of sleep disturbances include:\n\n- [obstructive sleep apnea](https:\/\/www.healthline.com\/health\/sleep\/obstructive-sleep-apnea)\n- pain or other symptoms that can affect sleep\n- REM sleep disorder\n- narcolepsy\n- a mental health condition, such as depression or anxiety\n- older age\n- dementia\n- traumatic brain injury\n- the use of some medications\n\nAn adult aged 18–60 years needs [seven or more hours](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) of sleep in every 24 hours. Around [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) or 105 minutes of this is typically the deepest sleep. In which case, a total of 45 minutes is not enough deep sleep.\n\nHowever, sleep goes in cycles, so a person may not have 105 minutes of the deepest sleep all in one stage.\n\nIn your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.\n\nIf you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day.\n\nAll the stages of sleep are necessary, and none is better than any other. You need a balance of around [25%](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/) REM and 25% of the deepest NREM sleep to maintain your health and wellbeing.\n\nGetting the right balance of sleep in each stage is essential to health. The five stages of sleep involve light NREM sleep, deep NREM sleep, and REM sleep.\n\nREM sleep is when we tend to dream, and the deepest NREM sleep is when the body relaxes fully and repairs itself.\n\nThe amount of sleep we need varies by age, but the CDC recommend [at least 7 hours](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) of sleep in every 24 hours for adults. In addition, getting around 1.5–2 hours of deep sleep is crucial for feeling rested and staying healthy.\n\nIf you’re having trouble with sleep and wakefulness, it’s best to speak with a doctor, as good quality sleep is essential for health and wellbeing.","meta_canonical":null}

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URL	https://www.healthline.com/health/how-much-deep-sleep-do-you-need
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Meta Title	How Much Deep, Light, and REM Sleep Do You Need?
Meta Description	Sleep is essential to health, and deep sleep is the most important of all for feeling rested and staying healthy. Find out how much you should get each night.
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Boilerpipe Text	Sleep happens in stages, and we spend different lengths of time in light and deep sleep . All the stages are important, but they serve different purposes. Deep sleep is essential for health and wellbeing. Here, learn about the stages of sleep, what deep sleep is, and how much you need. Here are some key facts about the stages of sleep: People go through two types of sleep in each cycle: one stage of rapid eye movement (REM) and three stages of non-rapid eye movement (NREM) NREM is divided into three stages: light (N1) deep (N2) deeper sleep (N3) A person cycles through these stages 4–5 times every night. The stages cycle in this order: N1, N2, N3, N2, REM. Each cycle lasts around 90–110 minutes. The first REM stage is short, but as sleep progresses it gets longer compared with NREM. The table below gives some details about the stages of sleep . Stage REM or non-REM (NREM) % of sleep Around how many minutes? Characteristics Wake/alert — — — The person is relaxed. This stage lasts from when the eyes are open to when the person becomes drowsy and their eyes close. N1 (NREM stage 1): Lighter sleep NREM 5% 1–5 minutes The person is asleep but their skeletal muscle tone and breathing is the same as when awake. N2 (NREM stage 2): Deeper sleep NREM 45% 25 minutes in first cycle The length of this stage increases with each cycle. Bruxism (teeth grinding) may occur. N3 (NREM stage 3): Deepest non-REM sleep NREM 25% 105 minutes in total, shared between cycles The deepest stage of sleep, this is when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Sleepwalking, night terrors, and bedwetting may occur. A person is hard to wake. If they are woken at this stage, they may feel groggy for 30–60 minutes after. REM sleep REM 25% 10 minutes in first cycle, increasing with each cycle. Associated with dreaming, REM is not restful sleep. Eyes and breathing muscles are active but skeletal muscles are paralyzed. Breathing may be irregular and erratic. Usually follows the other stages, starting around 90 minutes after falling asleep. The Centers for Disease Control and Prevention (CDC) advise adults aged 18–60 years to aim for at least 7 hours of sleep per night. Around 25% of this should be deep sleep. So, if you sleep for 7–8 hours, the time spent in your deepest sleep should be around 105–120 minutes or one and three quarters to 2 hours. However, as you get older, you’ll need less of this very deep sleep and spend more time in N2. During the deepest sleep, a variety of functions take place, including: relaxation of muscles increase in blood supply to the muscles slowing of heart rate and breathing tissue growth and repair release of essential hormones Without deep sleep, these functions cannot take place and you may start to experience the symptoms of sleep deprivation . How much REM sleep do you need? There’s no official agreement on how much REM sleep you need, but this stage is important for dreaming, and experts believe dreaming helps you process emotions. For most adults, REM takes up about 25% of sleep, which seems to be healthy during average sleep cycles. How much light sleep do you need? There is no minimum requirement for light sleep. It is nearly impossible to avoid light sleep if you want to sleep. How much deep and light sleep do children need? Babies and children need more sleep than adults. Newborns need the most, around 14–17 hours in every 24 hours. quiet sleep, which is similar to NREM sleep active sleep, similar to REM sleep indeterminate sleep They go through only one or two cycles in every period of sleep. As children grow older, the amount of total sleep they need decreases. Here are the CDC’s recommendations for sleep in children: Age Sleep requirements per 24 hours 0–3 months 14–17 hours, with the longest episode lasting 2.5–4 hours 4–12 months 12–16 hours, with naps 1–2 years 11–14 hours, with naps 3–5 years 10–13 hours, with naps 6–12 years 9-12 hours 13–18 years 8–10 hours However, it is not yet clear what proportion of deep, light, and REM sleep children and teens need at each stage. People may not get enough deep sleep if they: don’t sleep long enough sleep but toss and turn all night work shifts and sleep in the day or have changing sleep patterns have jet lag or frequently travel between time zones have a health condition that affects their ability to sleep You can’t force your brain to go into deep sleep, but various strategies may help you get the right amount of quality sleep. These include: practicing strategies to manage stress establishing sleep routines, such as a bath before bed sleeping in a quiet, darkened room with a comfortable temperature using an eye mask to block out light exercising for 20–30 minutes during the day but not within the last few hours before bedtime avoiding large meals, caffeine, nicotine, and alcohol close to bedtime doing relaxation exercises or meditation getting up and doing something, such as reading, if you can’t sleep leaving distractions, such as phones and other devices, outside the room A range of sleep trackers may help you track your sleep patterns and see how much light, REM, and deep sleep you are getting. If you’re aged 18–60 and are sleeping for 7–8 hours per night but are not waking up feeling refreshed, you may not be getting enough deep sleep. You might want to ask a doctor about doing a sleep study to help you figure our your sleep patterns. You may need treatment for a sleep disorder . Possible causes of sleep disturbances include: obstructive sleep apnea pain or other symptoms that can affect sleep REM sleep disorder narcolepsy a mental health condition, such as depression or anxiety older age dementia traumatic brain injury the use of some medications An adult aged 18–60 years needs seven or more hours of sleep in every 24 hours. Around 25% or 105 minutes of this is typically the deepest sleep. In which case, a total of 45 minutes is not enough deep sleep. However, sleep goes in cycles, so a person may not have 105 minutes of the deepest sleep all in one stage. In your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. If you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day. All the stages of sleep are necessary, and none is better than any other. You need a balance of around 25% REM and 25% of the deepest NREM sleep to maintain your health and wellbeing. Getting the right balance of sleep in each stage is essential to health. The five stages of sleep involve light NREM sleep, deep NREM sleep, and REM sleep. REM sleep is when we tend to dream, and the deepest NREM sleep is when the body relaxes fully and repairs itself. The amount of sleep we need varies by age, but the CDC recommend at least 7 hours of sleep in every 24 hours for adults. In addition, getting around 1.5–2 hours of deep sleep is crucial for feeling rested and staying healthy. If you’re having trouble with sleep and wakefulness, it’s best to speak with a doctor, as good quality sleep is essential for health and wellbeing.
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Subscribe [Sleep](https://www.healthline.com/sleep) - Disorders - [Sleep Disorders](https://www.healthline.com/sleep/disorders) - [Insomnia](https://www.healthline.com/sleep/disorders/insomnia) - [Sleep Apnea](https://www.healthline.com/sleep/disorders/sleep-apnea) - [Restless Leg Syndrome](https://www.healthline.com/sleep/disorders/restless-leg-syndrome) - [Narcolepsy](https://www.healthline.com/sleep/disorders/narcolepsy) - [Better Sleep](https://www.healthline.com/sleep/better-sleep) - [Tools](https://www.healthline.com/sleep/sleep-tools) - [Holistic Health](https://www.healthline.com/sleep/holistic-health) - [Mental Well-Being](https://www.healthline.com/sleep/mental-well-being) - [Snoring Management](https://www.healthline.com/sleep/snoring) - [Medication and Treatments](https://www.healthline.com/sleep/treatment) - [Dreams](https://www.healthline.com/sleep/dreams) - [Types of Sleepers](https://www.healthline.com/sleep/types) - [Science](https://www.healthline.com/sleep/science) - [Product Reviews](https://www.healthline.com/reviews/sleep-products) - [News](https://www.healthline.com/sleep/news) # How Much Deep, Light, and REM Sleep Do You Need? ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/05/Thomas-Johnson-500x500-Bio1.png?w=105&h=105) [Medically reviewed]() by [Thomas Johnson, PA-C]() — Written by [Jennifer Leavitt, MS]() — [Updated on January 23, 2026]() - [Stages of sleep](https://www.healthline.com/health/how-much-deep-sleep-do-you-need#stages-of-sleep) - [Deep sleep](https://www.healthline.com/health/how-much-deep-sleep-do-you-need#deep-sleep) - [Increasing deep sleep](https://www.healthline.com/health/how-much-deep-sleep-do-you-need#increasing-deep-sleep) - [Waking up tired](https://www.healthline.com/health/how-much-deep-sleep-do-you-need#waking-up-tired) - [FAQ](https://www.healthline.com/health/how-much-deep-sleep-do-you-need#faq) - [Takeaway](https://www.healthline.com/health/how-much-deep-sleep-do-you-need#takeaway) ### Key takeaways - Sleep happens in cycles that include three non-rapid eye movement (NREM) stages and one rapid eye movement (REM) stage, repeated 4 to 5 times nightly. Each cycle typically lasts 90 to 110 minutes. - The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 7 hours of sleep per 24 hours, with about 25% of that time spent in deep sleep. For most adults, that equals roughly 1.5 to 2 hours of the deepest sleep. - Deep sleep (N3) supports tissue repair, bone and muscle building, and immune function, while REM sleep is linked with dreaming. If you sleep 7 to 8 hours but still feel unrefreshed, a doctor may suggest evaluating your sleep patterns. * Sleep happens in stages, and we spend different lengths of time in light and [deep sleep](https://www.healthline.com/health/deep-sleep). All the stages are important, but they serve different purposes. Deep sleep is essential for health and wellbeing. Here, learn about the stages of sleep, what deep sleep is, and how much you need. ## [The stages of sleep]() Here are some [key facts](https://www.ncbi.nlm.nih.gov/books/NBK526132/) about the stages of sleep: - People go through two types of sleep in each cycle: - one stage of rapid eye movement (REM) and - three stages of non-rapid eye movement (NREM) - NREM is divided into three stages: - light (N1) - deep (N2) - deeper sleep (N3) - A person cycles through these stages 4–5 times every night. - The stages cycle in this order: N1, N2, N3, N2, REM. - Each cycle lasts around 90–110 minutes. - The first REM stage is short, but as sleep progresses it gets longer compared with NREM. The table below gives some details about the [stages of sleep](https://www.healthline.com/health/sleep-and-wakefulness). \| \| \| \| \| \| \|---\|---\|---\|---\|---\| \| Stage \| REM or non-REM (NREM) \| % of sleep \| Around how many minutes? \| Characteristics \| \| Wake/alert \| — \| — \| — \| The person is relaxed. This stage lasts from when the eyes are open to when the person becomes drowsy and their eyes close. \| \| N1 (NREM stage 1): Lighter sleep \| NREM \| 5% \| 1–5 minutes \| The person is asleep but their skeletal muscle tone and breathing is the same as when awake. \| \| N2 (NREM stage 2): Deeper sleep \| NREM \| 45% \| 25 minutes in first cycle \| The length of this stage increases with each cycle. Bruxism (teeth grinding) may occur. \| \| N3 (NREM stage 3): Deepest non-REM sleep \| NREM \| 25% \| 105 minutes in total, shared between cycles \| The deepest stage of sleep, this is when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Sleepwalking, night terrors, and bedwetting may occur. A person is hard to wake. If they are woken at this stage, they may feel groggy for 30–60 minutes after. \| \| REM sleep \| REM \| 25% \| 10 minutes in first cycle, increasing with each cycle. \| Associated with dreaming, REM is not restful sleep. Eyes and breathing muscles are active but skeletal muscles are paralyzed. Breathing may be irregular and erratic. Usually follows the other stages, starting around 90 minutes after falling asleep. \| ## [How much deep sleep is ideal?]() The Centers for Disease Control and Prevention (CDC) advise adults aged 18–60 years to aim for [at least 7 hours](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) of sleep per night. Around [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) of this should be deep sleep. So, if you sleep for 7–8 hours, the time spent in your deepest sleep should be around 105–120 minutes or one and three quarters to 2 hours. However, as you get older, you’ll need less of this very deep sleep and spend more time in N2. During the deepest sleep, a variety of [functions](https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/what-happens) take place, including: - relaxation of muscles - increase in blood supply to the muscles - slowing of heart rate and breathing - tissue growth and repair - release of essential hormones Without deep sleep, these functions cannot take place and you may start to experience the symptoms of [sleep deprivation](https://www.healthline.com/health/sleep-deprivation/effects-on-body). ### How much REM sleep do you need? There’s no official agreement on how much REM sleep you need, but this stage is important for dreaming, and [experts believe](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep#5) dreaming helps you process emotions. For most adults, REM takes up about [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) of sleep, which seems to be healthy during average sleep cycles. ### How much light sleep do you need? There is no minimum requirement for light sleep. It is nearly impossible to avoid light sleep if you want to sleep. ### How much deep and light sleep do children need? Babies and children need [more sleep](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) than adults. Newborns need the most, around 14–17 hours in every 24 hours. This [includes](https://www.ncbi.nlm.nih.gov/books/NBK526132/): - quiet sleep, which is similar to NREM sleep - active sleep, similar to REM sleep - indeterminate sleep They go through only one or two cycles in every period of sleep. As children grow older, the amount of total sleep they need decreases. Here are the [CDC’s](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) recommendations for sleep in children: \| \| \| \|---\|---\| \| Age \| Sleep requirements per 24 hours** \| \| 0–3 months \| 14–17 hours, with the longest episode lasting [2\.5–4](https://www.ncbi.nlm.nih.gov/books/NBK526132/) hours \| \| 4–12 months \| 12–16 hours, with naps \| \| 1–2 years \| 11–14 hours, with naps \| \| 3–5 years \| 10–13 hours, with naps \| \| 6–12 years \| 9-12 hours \| \| 13–18 years \| 8–10 hours \| However, it is [not yet clear](https://www.ncbi.nlm.nih.gov/books/NBK526132/) what proportion of deep, light, and REM sleep children and teens need at each stage. ## [How can I get more deep sleep?]() People may not get enough deep sleep if they: - don’t sleep long enough - sleep but [toss and turn](https://www.healthline.com/health/tossing-and-turning) all night - work shifts and sleep in the day or have changing sleep patterns - have jet lag or frequently travel between time zones - have a health condition that affects their ability to sleep You can’t force your brain to go into deep sleep, but various strategies may help you get the right amount of quality sleep. These include: - practicing strategies to manage stress - establishing sleep routines, such as a bath before bed - sleeping in a quiet, darkened room with a comfortable temperature - using an eye mask to [block out light](https://www.healthline.com/nutrition/block-blue-light-to-sleep-better) - exercising for [20–30 minutes](https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep) during the day but not within the last few hours before bedtime - avoiding large meals, caffeine, nicotine, and alcohol close to bedtime - doing relaxation exercises or [meditation](https://www.healthline.com/nutrition/12-benefits-of-meditation) - getting up and doing something, such as reading, if you can’t sleep - leaving distractions, such as phones and other devices, outside the room A range of [sleep trackers](https://www.healthline.com/health/sleep/best-sleep-trackers) may help you track your sleep patterns and see how much light, REM, and deep sleep you are getting. [For more sleep support, check out our sleep shop.](https://shop.healthline.com/sleep) ## [Why do I get so little deep sleep?]() If you’re aged 18–60 and are sleeping for 7–8 hours per night but are not waking up feeling refreshed, you may not be getting enough deep sleep. You might want to ask a doctor about doing a [sleep study](https://www.healthline.com/health/polysomnography) to help you figure our your sleep patterns. You may need treatment for a [sleep disorder](https://www.healthline.com/health/sleep-disorders-warning-signs). Possible causes of sleep disturbances include: - [obstructive sleep apnea](https://www.healthline.com/health/sleep/obstructive-sleep-apnea) - pain or other symptoms that can affect sleep - REM sleep disorder - narcolepsy - a mental health condition, such as depression or anxiety - older age - dementia - traumatic brain injury - the use of some medications You may be feeling tired because you are [not getting enough sleep](https://www.healthline.com/health/healthy-sleep/what-happens-to-your-body-when-you-lose-sleep) or [getting too much sleep](https://www.healthline.com/health/oversleeping). ## [Frequently asked questions]() ### Is 45 minutes of deep sleep enough? An adult aged 18–60 years needs [seven or more hours](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) of sleep in every 24 hours. Around [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) or 105 minutes of this is typically the deepest sleep. In which case, a total of 45 minutes is not enough deep sleep. However, sleep goes in cycles, so a person may not have 105 minutes of the deepest sleep all in one stage. An adult aged 18–60 years needs [seven or more hours](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) of sleep in every 24 hours. Around [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) or 105 minutes of this is typically the deepest sleep. In which case, a total of 45 minutes is not enough deep sleep. However, sleep goes in cycles, so a person may not have 105 minutes of the deepest sleep all in one stage. ### What happens if you don't get the right amount of deep sleep? In your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. If you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day. In your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. If you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day. ### Which is better, REM or deep sleep? All the stages of sleep are necessary, and none is better than any other. You need a balance of around [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) REM and 25% of the deepest NREM sleep to maintain your health and wellbeing. All the stages of sleep are necessary, and none is better than any other. You need a balance of around [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) REM and 25% of the deepest NREM sleep to maintain your health and wellbeing. ## [Takeaway]() Getting the right balance of sleep in each stage is essential to health. The five stages of sleep involve light NREM sleep, deep NREM sleep, and REM sleep. REM sleep is when we tend to dream, and the deepest NREM sleep is when the body relaxes fully and repairs itself. The amount of sleep we need varies by age, but the CDC recommend [at least 7 hours](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) of sleep in every 24 hours for adults. In addition, getting around 1.5–2 hours of deep sleep is crucial for feeling rested and staying healthy. If you’re having trouble with sleep and wakefulness, it’s best to speak with a doctor, as good quality sleep is essential for health and wellbeing. ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Brain basics: Understanding sleep. (2023). <https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep> - Patel AK, et al. (2022). Physiology, sleep stages. <https://www.ncbi.nlm.nih.gov/books/NBK526132/> - Sleep and sleep disorders. (2022). <https://www.cdc.gov/sleep/index.html> - What happens during sleep? (2019). <https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/what-happens> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/05/Thomas-Johnson-500x500-Bio1.png?w=105&h=105) [Medically reviewed]() by [Thomas Johnson, PA-C]() — Written by [Jennifer Leavitt, MS]() — [Updated on January 23, 2026]() ## related stories - [How Much GABA Should You Take for Insomnia?](https://www.healthline.com/health/how-much-gaba-to-take-for-insomnia?utm_source=ReadNext) - [What You Should Know About Difficulty Sleeping](https://www.healthline.com/health/sleeping-difficulty?utm_source=ReadNext) - [4 Hacks for Better Sleep, with Tips From Our Editors](https://www.healthline.com/health/sleep/editor-hacks-for-better-sleep?utm_source=ReadNext) - [What Is 'Dark Showering' and Can It Really Help You Sleep Better?](https://www.healthline.com/health-news/dark-showering-improved-sleep-experts-debunk?utm_source=ReadNext) - [Short Afternoon Nap May Boost Brain Health, Improve Learning Ability](https://www.healthline.com/health-news/afternoon-naps-may-boost-brain-health?utm_source=ReadNext) ### Read this next - [How Much GABA Should You Take for Insomnia?](https://www.healthline.com/health/how-much-gaba-to-take-for-insomnia?utm_source=ReadNext) [GABA may be able to help those with insomnia. Learn how best to try this supplement and how much to take.](https://www.healthline.com/health/how-much-gaba-to-take-for-insomnia?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/how-much-gaba-to-take-for-insomnia?utm_source=ReadNext) - [What You Should Know About Difficulty Sleeping](https://www.healthline.com/health/sleeping-difficulty?utm_source=ReadNext) [Sleeping difficulty is when you have trouble sleeping at night. Learn what causes sleep issues and how they may be treated.](https://www.healthline.com/health/sleeping-difficulty?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/sleeping-difficulty?utm_source=ReadNext) - [4 Hacks for Better Sleep, with Tips From Our Editors](https://www.healthline.com/health/sleep/editor-hacks-for-better-sleep?utm_source=ReadNext) [Some people, including our editors, get better sleep when they follow certain routines or avoid things like screens. Here are four sleep hacks to try.](https://www.healthline.com/health/sleep/editor-hacks-for-better-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/sleep/editor-hacks-for-better-sleep?utm_source=ReadNext) - [What Is 'Dark Showering' and Can It Really Help You Sleep Better?](https://www.healthline.com/health-news/dark-showering-improved-sleep-experts-debunk?utm_source=ReadNext) [People across social media claim that dark showering can help reduce stress and aid in sleep. Some experts agree. Learn more here.](https://www.healthline.com/health-news/dark-showering-improved-sleep-experts-debunk?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health-news/dark-showering-improved-sleep-experts-debunk?utm_source=ReadNext) - [Short Afternoon Nap May Boost Brain Health, Improve Learning Ability](https://www.healthline.com/health-news/afternoon-naps-may-boost-brain-health?utm_source=ReadNext) [A recent study found that a short afternoon nap may offer brain health benefits, such as clearing the mind and improving learning.](https://www.healthline.com/health-news/afternoon-naps-may-boost-brain-health?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health-news/afternoon-naps-may-boost-brain-health?utm_source=ReadNext) - [Pink Noise May Disrupt REM Sleep and Harm Sleep Quality, Researchers Say](https://www.healthline.com/health-news/pink-noise-may-disrupt-sleep-quality?utm_source=ReadNext) [A recent study suggests that pink noise may interfere with REM sleep nd reduce overall sleep quality. The researchers say that using earplugs may be a…](https://www.healthline.com/health-news/pink-noise-may-disrupt-sleep-quality?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health-news/pink-noise-may-disrupt-sleep-quality?utm_source=ReadNext) - [How Your Sleep Position Can Impact Heart Health, Metabolism, and More](https://www.healthline.com/health-news/best-worst-sleeping-positions-health-experts?utm_source=ReadNext) [Certain sleeping positions, such as side sleeping, may be beneficial for your health. Experts suggest that sleeping on your stomach or back may have…](https://www.healthline.com/health-news/best-worst-sleeping-positions-health-experts?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health-news/best-worst-sleeping-positions-health-experts?utm_source=ReadNext) - [Improve Your Sleep with Evening Rituals](https://www.healthline.com/health/sleep/tips-to-improve-your-sleep-with-evening-rituals?utm_source=ReadNext) [From sound and light cues to the evening brain dump, here are 9 evening rituals to help you sleep better.](https://www.healthline.com/health/sleep/tips-to-improve-your-sleep-with-evening-rituals?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/sleep/tips-to-improve-your-sleep-with-evening-rituals?utm_source=ReadNext) - [What’s the Difference Between Hypersomnia and Somnolence?](https://www.healthline.com/health/hypersomnia-vs-somnolence?utm_source=ReadNext) [Hypersomnia and somnolence are similar but distinct. One is a medical condition characterized by excessive sleepiness. The other is a symptom of many…](https://www.healthline.com/health/hypersomnia-vs-somnolence?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/hypersomnia-vs-somnolence?utm_source=ReadNext) - [What Happens When You Switch Up Your Sleep Schedule? I Tried It](https://www.healthline.com/health/sleep/i-tried-waking-up-an-hour-earlier-every-day-for-a-month?utm_source=ReadNext) Medically reviewed by [Heidi Moawad, M.D.](https://www.healthline.com/medical-team) [The recommended amount of sleep for people under 64 is 8 to 9 hours. I thought I might be getting too much sleep, so I tried getting 1 hour less for a…](https://www.healthline.com/health/sleep/i-tried-waking-up-an-hour-earlier-every-day-for-a-month?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/sleep/i-tried-waking-up-an-hour-earlier-every-day-for-a-month?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. 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Readable Markdown	Sleep happens in stages, and we spend different lengths of time in light and [deep sleep](https://www.healthline.com/health/deep-sleep). All the stages are important, but they serve different purposes. Deep sleep is essential for health and wellbeing. Here, learn about the stages of sleep, what deep sleep is, and how much you need. Here are some [key facts](https://www.ncbi.nlm.nih.gov/books/NBK526132/) about the stages of sleep: - People go through two types of sleep in each cycle: - one stage of rapid eye movement (REM) and - three stages of non-rapid eye movement (NREM) - NREM is divided into three stages: - light (N1) - deep (N2) - deeper sleep (N3) - A person cycles through these stages 4–5 times every night. - The stages cycle in this order: N1, N2, N3, N2, REM. - Each cycle lasts around 90–110 minutes. - The first REM stage is short, but as sleep progresses it gets longer compared with NREM. The table below gives some details about the [stages of sleep](https://www.healthline.com/health/sleep-and-wakefulness). \| \| \| \| \| \| \|---\|---\|---\|---\|---\| \| Stage \| REM or non-REM (NREM) \| % of sleep \| Around how many minutes? \| Characteristics \| \| Wake/alert \| — \| — \| — \| The person is relaxed. This stage lasts from when the eyes are open to when the person becomes drowsy and their eyes close. \| \| N1 (NREM stage 1): Lighter sleep \| NREM \| 5% \| 1–5 minutes \| The person is asleep but their skeletal muscle tone and breathing is the same as when awake. \| \| N2 (NREM stage 2): Deeper sleep \| NREM \| 45% \| 25 minutes in first cycle \| The length of this stage increases with each cycle. Bruxism (teeth grinding) may occur. \| \| N3 (NREM stage 3): Deepest non-REM sleep \| NREM \| 25% \| 105 minutes in total, shared between cycles \| The deepest stage of sleep, this is when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Sleepwalking, night terrors, and bedwetting may occur. A person is hard to wake. If they are woken at this stage, they may feel groggy for 30–60 minutes after. \| \| REM sleep \| REM \| 25% \| 10 minutes in first cycle, increasing with each cycle. \| Associated with dreaming, REM is not restful sleep. Eyes and breathing muscles are active but skeletal muscles are paralyzed. Breathing may be irregular and erratic. Usually follows the other stages, starting around 90 minutes after falling asleep. \| The Centers for Disease Control and Prevention (CDC) advise adults aged 18–60 years to aim for [at least 7 hours](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) of sleep per night. Around [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) of this should be deep sleep. So, if you sleep for 7–8 hours, the time spent in your deepest sleep should be around 105–120 minutes or one and three quarters to 2 hours. However, as you get older, you’ll need less of this very deep sleep and spend more time in N2. During the deepest sleep, a variety of [functions](https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/what-happens) take place, including: - relaxation of muscles - increase in blood supply to the muscles - slowing of heart rate and breathing - tissue growth and repair - release of essential hormones Without deep sleep, these functions cannot take place and you may start to experience the symptoms of [sleep deprivation](https://www.healthline.com/health/sleep-deprivation/effects-on-body). How much REM sleep do you need? There’s no official agreement on how much REM sleep you need, but this stage is important for dreaming, and [experts believe](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep#5) dreaming helps you process emotions. For most adults, REM takes up about [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) of sleep, which seems to be healthy during average sleep cycles. How much light sleep do you need? There is no minimum requirement for light sleep. It is nearly impossible to avoid light sleep if you want to sleep. How much deep and light sleep do children need? Babies and children need [more sleep](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) than adults. Newborns need the most, around 14–17 hours in every 24 hours. - quiet sleep, which is similar to NREM sleep - active sleep, similar to REM sleep - indeterminate sleep They go through only one or two cycles in every period of sleep. As children grow older, the amount of total sleep they need decreases. Here are the [CDC’s](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) recommendations for sleep in children: \| \| \| \|---\|---\| \| Age \| Sleep requirements per 24 hours \| \| 0–3 months \| 14–17 hours, with the longest episode lasting [2\.5–4](https://www.ncbi.nlm.nih.gov/books/NBK526132/) hours \| \| 4–12 months \| 12–16 hours, with naps \| \| 1–2 years \| 11–14 hours, with naps \| \| 3–5 years \| 10–13 hours, with naps \| \| 6–12 years \| 9-12 hours \| \| 13–18 years \| 8–10 hours \| However, it is [not yet clear](https://www.ncbi.nlm.nih.gov/books/NBK526132/) what proportion of deep, light, and REM sleep children and teens need at each stage. People may not get enough deep sleep if they: - don’t sleep long enough - sleep but [toss and turn](https://www.healthline.com/health/tossing-and-turning) all night - work shifts and sleep in the day or have changing sleep patterns - have jet lag or frequently travel between time zones - have a health condition that affects their ability to sleep You can’t force your brain to go into deep sleep, but various strategies may help you get the right amount of quality sleep. These include: - practicing strategies to manage stress - establishing sleep routines, such as a bath before bed - sleeping in a quiet, darkened room with a comfortable temperature - using an eye mask to [block out light](https://www.healthline.com/nutrition/block-blue-light-to-sleep-better) - exercising for [20–30 minutes](https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep) during the day but not within the last few hours before bedtime - avoiding large meals, caffeine, nicotine, and alcohol close to bedtime - doing relaxation exercises or [meditation](https://www.healthline.com/nutrition/12-benefits-of-meditation) - getting up and doing something, such as reading, if you can’t sleep - leaving distractions, such as phones and other devices, outside the room A range of [sleep trackers](https://www.healthline.com/health/sleep/best-sleep-trackers) may help you track your sleep patterns and see how much light, REM, and deep sleep you are getting. If you’re aged 18–60 and are sleeping for 7–8 hours per night but are not waking up feeling refreshed, you may not be getting enough deep sleep. You might want to ask a doctor about doing a [sleep study](https://www.healthline.com/health/polysomnography) to help you figure our your sleep patterns. You may need treatment for a [sleep disorder](https://www.healthline.com/health/sleep-disorders-warning-signs). Possible causes of sleep disturbances include: - [obstructive sleep apnea](https://www.healthline.com/health/sleep/obstructive-sleep-apnea) - pain or other symptoms that can affect sleep - REM sleep disorder - narcolepsy - a mental health condition, such as depression or anxiety - older age - dementia - traumatic brain injury - the use of some medications An adult aged 18–60 years needs [seven or more hours](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) of sleep in every 24 hours. Around [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) or 105 minutes of this is typically the deepest sleep. In which case, a total of 45 minutes is not enough deep sleep. However, sleep goes in cycles, so a person may not have 105 minutes of the deepest sleep all in one stage. In your deepest sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. If you don’t get enough deep sleep, you may be more prone to physical and mental health issues, as well as feeling sleepy during the day. All the stages of sleep are necessary, and none is better than any other. You need a balance of around [25%](https://www.ncbi.nlm.nih.gov/books/NBK526132/) REM and 25% of the deepest NREM sleep to maintain your health and wellbeing. Getting the right balance of sleep in each stage is essential to health. The five stages of sleep involve light NREM sleep, deep NREM sleep, and REM sleep. REM sleep is when we tend to dream, and the deepest NREM sleep is when the body relaxes fully and repairs itself. The amount of sleep we need varies by age, but the CDC recommend [at least 7 hours](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) of sleep in every 24 hours for adults. In addition, getting around 1.5–2 hours of deep sleep is crucial for feeling rested and staying healthy. If you’re having trouble with sleep and wakefulness, it’s best to speak with a doctor, as good quality sleep is essential for health and wellbeing.
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