Alarms And Rem Sleep: A Startling Wake-Up Call

Waking up during REM sleep can be jarring and unpleasant, and it can have a negative impact on your mood and self-esteem. It can also cause sleep drunkenness, which affects one in seven adults and involves waking up disoriented and drowsy. However, waking up during REM sleep may have some benefits, such as increased creativity. To avoid waking up during REM sleep, you can try using a sleep-tracking app that wakes you up during a light sleep phase or a natural awakening, which feels less jolting.

Sleep drunkenness and its effects

Sleep drunkenness, also known as confusional arousal, is a condition that affects at least 1 in 7 people. It is characterised by feelings of confusion, grogginess, and disorientation upon waking up. Sleep drunkenness occurs when the brain has difficulty transitioning from sleep to wakefulness, resulting in a person acting on automatic behaviours instead of rational thoughts. Episodes typically last for 5-15 minutes but can last up to 40 minutes in some cases.

Symptoms of sleep drunkenness include physical aggressiveness, brain fog during the day, and difficulty concentrating. People experiencing sleep drunkenness may also find themselves repeatedly falling back asleep without fully waking up first. This condition can interfere with daily life and relationships, with some individuals resorting to sleeping in separate rooms from their partners. In rare cases, people have harmed themselves or others while sleep drunk.

The causes of sleep drunkenness are varied and often related to other factors that affect sleep. These include sleep disorders such as sleep apnea, sleep deprivation, irregular sleep schedules, mental health conditions, certain medications, and alcohol consumption. Diagnosis of sleep drunkenness can be challenging as most people have no memory of their episodes. However, a sleep study can be conducted to measure brain waves, movements, heart rate, and other health indicators during sleep.

Treatment for sleep drunkenness typically involves lifestyle changes such as improving sleep habits, maintaining a regular sleep schedule, avoiding alcohol and caffeine, and limiting screen time before bed. In more severe cases, medication may be prescribed to reduce or eliminate the issue.

Mood disorders and low self-esteem

Alarms can wake you up during REM sleep, which is one of the deeper sleep cycles. This can make you feel disoriented, groggy, and out of sorts. To avoid this, you can use a smart alarm clock, such as Sleep Cycle's Smart Alarm Clock, which wakes you up during your lightest sleep phase.

Low self-esteem is often seen in people with mood disorders like depression and anxiety. It can be a vulnerability factor that predisposes a person to develop a mental health problem, or it can be a result of mental health difficulties. People with low self-esteem tend to have negative thinking patterns and may feel worthless and incapable. Low self-esteem can affect our ability to perform and achieve in life, and it can be challenging to break out of this cycle.

There is a complex relationship between self-esteem and mental health. Low self-esteem can be a result of early childhood experiences, traumatic events, genetics, or parenting styles. It may also be a learned behavior, and learning ways to boost self-esteem can help with symptoms of depression and anxiety.

Cognitive Behavioral Therapy (CBT) has shown promise as a treatment for low self-esteem, as it helps individuals identify and challenge negative beliefs about themselves. Maintaining positive relationships, visiting places of worship, and engaging in community involvement can also help boost self-esteem and improve mental health.

It is important to note that low self-esteem does not cause depression or other mood disorders, but it is common during periods of depression and can reinforce the negative thought patterns associated with these disorders. Addressing low self-esteem through therapy or self-care activities can be a crucial part of managing and improving mood disorders.

Increased creativity

Sleep is essential for our health and happiness, and waking up during REM sleep can be detrimental to our well-being and daily functioning. REM sleep is a critical period for creative problem-solving and the formation of associative networks.

During REM sleep, the brain enters a unique state that fosters creativity. The brain becomes more flexible and fluid in its thought processes, allowing for the integration of unassociated information and the formation of new connections. This is supported by a study that found that participants who were woken from REM sleep performed better on an anagram task, showcasing their enhanced cognitive flexibility.

The benefits of REM sleep for creativity are further highlighted by the numerous anecdotes of artists, writers, and scientists who have attributed their creative insights to dreams or sleep. For example, Robert Louis Stevenson's plot for "Strange Case of Dr Jekyll and Mr Hyde" came to him in a dream, and Paul McCartney discovered the tune for "Yesterday" in a similar fashion.

However, it is important to note that the relationship between sleep and creativity is complex. While sleep generally enhances creativity, some individuals with insomnia or sleep disturbances have also reported heightened creativity. This phenomenon, known as "creative insomnia," suggests that the relationship between sleep and creativity may vary across individuals.

To optimize creativity, it is crucial to prioritize healthy sleep habits and allow for sufficient nights of sleep. Additionally, tools like sleep-tracking apps can help individuals wake up during lighter sleep stages, reducing the chances of interrupting the restorative REM sleep period.

Natural ways to wake up

Alarms can be jarring, interrupting your sleep during an important REM cycle and leaving you feeling groggy and disoriented. There are natural ways to wake up that can help you feel more refreshed in the morning. Here are some strategies to try:

Shift Your Wake-Up Time Gradually

It is not advisable to suddenly shift your wake-up time. Instead, gradually adjust your sleep cycle in 15- to 20-minute increments over several nights. This allows your body to get comfortable with the new schedule and makes the transition more sustainable.

Maintain a Consistent Sleep Schedule

Try to maintain a consistent sleep schedule, even on weekends. Limit the difference in wake-up times between weekdays and weekends to a couple of hours at most. This helps to keep your body clock, or circadian rhythm, in sync and prevents the negative effects of shifting time zones every week.

Wind Down Two Hours Before Bedtime

Establish a relaxing bedtime routine to help you unwind and prepare for sleep. Avoid stimulating activities, such as work emails or rigorous exercise, and limit exposure to bright lights and screens. Instead, opt for calming activities like reading a book, journaling, or meditating.

Get Morning Light Exposure

Open your blinds first thing in the morning to expose yourself to natural sunlight. This is one of the most effective ways to reset your internal clock and promote early waking. If you're dealing with dark mornings, consider investing in a light therapy lamp, which can simulate sunlight and boost your alertness.

Exercise Strategically

Exercising in the morning can help shift your sleep schedule earlier. Regular morning exercise also improves sleep quality and reduces daytime tiredness, especially for people with insomnia. If you're a night owl, you may find that evening exercise helps shift your sleep schedule earlier without disrupting morning people in your household.

Limit Caffeine and Alcohol Intake

Caffeine and alcohol consumption can disrupt your sleep, even if consumed several hours before bedtime. Limit or avoid these substances, especially in the evenings, to make waking up easier. If you choose to continue consuming caffeine, be mindful of the timing, and avoid it after 2 p.m. or within six hours of your bedtime.

Sleep tracking apps

Waking up during REM sleep can make you feel disoriented, groggy, and out of sorts. Sleep tracking apps can help you wake up during a lighter sleep phase, so you feel more refreshed and energized. Here are some of the top sleep tracking apps that can help you with this:

• Sleep Cycle: This app has a smart alarm clock that wakes you up during your lightest sleep phase. It uses patented sound technology or an accelerometer to detect your sleep states and has a range of soothing alarm sounds. The app also offers sleep stories, a sleep aid feature, and detailed sleep tracking and analysis. It is available on iOS and Android.
• SleepScore: This app works best with iPhones and some Android phones. It provides detailed sleep-stage data and a smart alarm that wakes you up slowly. It also offers custom advice and actionable tips to help you reach your sleep goals.
• Pillow: This app is only available on iOS and requires you to place your phone on your mattress. It uses sound-sensing technology, an accelerometer, and gyroscope to track your sleep. It provides detailed sleep information, including time asleep and restless sleep, and offers helpful sleep tips.
• Sleep as Android: This app is available on Google Play and is compatible with wearables like Garmin devices. It offers a smart alarm that requires you to perform tasks to turn it off. It also has advanced snoring detection and provides sleep hygiene advice.
• Calm: This app is ideal for falling asleep and offers a wide variety of sleep sounds, meditations, and sleep stories. It has a free version and a premium subscription.
• Oura: This app uses a ring that you wear on your finger to track your sleep. It measures heart rate, movement, and temperature to identify sleep stages. It provides a sleep score and readiness score each morning and offers personalized tips to improve sleep quality.
• SleepWatch: This app is designed for the Apple Watch and automatically collects data about your sleep. It provides a sleep score and in-depth analysis of your sleep, including light, deep, and disrupted sleep. It also has a white noise composer and a sound tracker feature.
• Sleep Reset: This app provides one-on-one coaching to help you improve your sleep using CBT-I strategies. It includes daily lessons, sleep questionnaires, and 24/7 access to text messaging with a personal coach.

Frequently asked questions