How long do dreams last?

It is difficult to put an exact time frame on how long the average person dreams, as it's impossible to measure it accurately. With that being said, there has been research that has been conducted that has allowed scientists to come to rough conclusions.

In this guide, we will explore some of the findings on the length of dreaming and whether there is a way to alter this.

When do we dream?

Before we can properly analyse how long dreams last, we must first explore when we dream during sleep. The majority of lucid dreaming occurs during the rapid-eye movement (REM) phase of sleep. This is when the brain is most active. Dreams do occur during slow-wave sleep, but we are most likely to remember dreams during the REM phase.

The REM phase is the deepest part of sleep in the sleep cycle. Sleep cycles last about 90 minutes. An adult usually gets five to six sleep cycles a night, for a total of seven to nine hours of sleep. After waking from this stage of sleep, around 80% of vivid dream recollection occurs. Memory consolidation may also benefit from REM sleep.

How long are dreams?

The memory gap makes it very difficult to estimate the duration of our dreams. It also makes it almost impossible to figure out if the perceived length of a dream matches the actual length. However, researchers estimate that the average person dreams six times a night and spends around two hours dreaming in total.

The REM sleep phase lasts around 10 minutes in the early hours of sleep and increases throughout the night. It can reach up to an hour at the peak. Individual dreams can last from a few seconds to 45 minutes to two hours, although a two hour dream is extremely rare. These usually occur in the morning when people don’t always remember their dreams. 

The majority of dreams are estimated to last between five and 20 minutes. However, the dreamer may perceive dreams to last much longer than this. This is why it is impossible to get an exact measurement of how long dreams last.

Can we change the length of our dreams?

Similarly, with the rest of the information regarding dreams, there is no clear cut evidence that shows us how to make our dreams longer. There is some advice online that suggests taking melatonin supplements to increase dream length. This is because it apparently makes us stay in the REM phase for longer. However, this is not proven and could lead to negative effects, such as headache and nausea.

While there is no proven way to increase our dream length, there are things you can try to have better dreams. These include:

• A better quality of sleep - Sticking to a sleep schedule that fits your chronotype could lead to better sleep and improve dream quality. Find out your chronotype by taking our chronotype quiz.

• Exercise - Regular exercise can relax the body and lead to a better night's sleep. This could allow you to have more fulfilling dreams.

• De-stress before sleep - Stress can make your body tense, which can affect your sleep as a whole.

• Change sleep position - In a 2004 study, people who slept on their left side reported having more nightmares than people who slept on their right side.

• Create a dream journal - This exercise may help you connect your dreams to real life situations, which may improve your dream life.

On the other hand, the use of REM suppressant drugs, such as antidepressants, can elicit more vivid dreams once their consumption is concluded. This is known as REM rebound, as REM latency is shortened and both REM time and density are increased. During the taking of antidepressants, it is the opposite, as REM latency is increased, the REM cycle is shortened and there is a decreased REM density.

Many sleep scientists believe that the nightmares and hallucinations associated with acute withdrawal states are related to this disinhibited REM state.