Losing Rem Sleep: Causes And Effects

Sleep is a complex and mysterious process that is essential for the human body and brain to rest and repair. While there are four stages of sleep, this article will focus on REM sleep, which stands for rapid eye movement. During REM sleep, the eyes move rapidly, and brain activity is similar to how it is when we are awake. Dreams typically occur during this stage of sleep, and it is also associated with memory consolidation, emotional processing, and brain development.

REM sleep usually occurs 90 minutes after falling asleep and is preceded by three stages of non-REM sleep. The average adult needs around two hours of REM sleep per night, which is about 20-25% of their total sleep.

There are several ways to increase REM sleep, including maintaining a sleep schedule, avoiding stimulants like caffeine and nicotine, exercising regularly, and creating a relaxing bedtime routine.

Avoid caffeine, nicotine, and alcohol

Caffeine, nicotine, and alcohol are all substances that can impact your sleep quality and duration. While caffeine often takes the blame for disrupted sleep, nicotine and alcohol can be more detrimental. Here's how you can lose REM sleep by consuming these substances:

Caffeine

Caffeine is a stimulant that can delay your sleep cycle. While it may not directly disrupt your sleep patterns, consuming caffeine before bed will give you a boost of energy, making it harder to fall asleep. The effects of caffeine vary from person to person, but it's generally recommended to avoid caffeine within four hours of bedtime. Individual sensitivity to caffeine plays a role, and it's important to listen to your body's response to caffeine. If you find that caffeine keeps you awake, limit your intake and try to have your last cup of coffee in the afternoon or early evening.

Nicotine

Nicotine is a highly addictive stimulant found in cigarettes, vapes, and other tobacco products. It can significantly disrupt your sleep, especially if you suffer from insomnia. Nicotine interferes with your sleep architecture, causing you to spend more time in the lighter stages of sleep and reducing the amount of deep, restorative sleep you get. It can also increase your risk of developing sleep disorders such as sleep apnea. Quitting nicotine products can be challenging, but it's worth it for improved sleep and overall health. Withdrawal symptoms, including insomnia, are common during the initial days and weeks after quitting. However, these symptoms are temporary and usually subside within a few weeks.

Alcohol

Alcohol has a complex relationship with sleep. Initially, it may act as a sedative, helping you fall asleep faster. However, as your body metabolizes alcohol, it can disrupt your sleep cycle, particularly the REM stage, which is crucial for cognitive function and emotional regulation. As a result, you may experience poorer sleep quality overall, even if you fall asleep quickly after drinking. Additionally, alcohol is a depressant, and regular consumption can lead to dependence, making it harder to fall asleep without it. It's recommended to limit alcohol consumption to one or two drinks with dinner, three to four hours before bedtime, to minimize sleep disruption.

In summary, if you want to improve your sleep quality and avoid losing REM sleep, it's best to avoid caffeine, nicotine, and alcohol, especially close to bedtime. These substances can disrupt your sleep cycles, reduce sleep duration, and negatively impact your overall sleep quality. While it may be challenging to cut down on these substances, the benefits for your sleep and overall health are significant.

Exercise regularly

Regular physical activity can improve your sleep quality in several ways. Firstly, it can help you fall asleep faster and improve your sleep quality. Secondly, it can help regulate your body temperature, which is necessary for falling asleep. Thirdly, it can improve your mood and reduce stress levels, which can make it easier to fall asleep and improve your overall sleep quality. Finally, it can decrease the risk of excessive weight gain, which can reduce the risk of developing obstructive sleep apnea (OSA).

According to studies, engaging in regular physical activity can enhance the quality and duration of sleep. Adults who engage in at least 30 minutes of moderate aerobic exercise per day tend to sleep for an average of 15 minutes longer than those who do not exercise.

The Timing of Exercise

The timing of exercise may also be important. Some people may find that exercising close to bedtime interferes with their sleep. This may be because aerobic exercise causes the body to release endorphins, which can create a level of brain activity that keeps some people awake. Therefore, it is recommended to exercise at least 1 to 2 hours before bedtime to give the body time to wind down.

Types of Exercise

Different types of exercise may have different effects on sleep. For example, moderate-to-vigorous exercise can increase sleep quality by reducing the time it takes to fall asleep and decreasing the amount of time spent awake in bed. Yoga, light stretching, and breathing exercises are also beneficial for sleep and can be done before bedtime.

Benefits of Exercise for Sleep

Exercise has been shown to reduce the risk of cardiovascular diseases, promote overall fitness, reduce mortality rates, and improve mental health. It can also be an effective intervention for treating sleep disorders, such as insomnia and obstructive sleep apnea.

In summary, regular physical activity can improve sleep quality and duration and can be a beneficial strategy for enhancing sleep and overall well-being.

Maintain a sleep schedule

Maintaining a sleep schedule is one of the most important things you can do to improve your sleep quality and increase your REM sleep. Here are some tips to help you develop and maintain a healthy sleep schedule:

• Consistency is key: Try to go to bed and wake up at the same time every day, even on weekends and holidays. This primes your body for sleep and waking, and can make a big difference in the quality and quantity of your sleep.
• Pick a bedtime that works for you: Choose a bedtime that allows you to get the recommended amount of sleep for your age. For adults, it's generally recommended to get seven to nine hours of sleep per night.
• Create a bedtime routine: Develop a relaxing bedtime routine to help you wind down each night. This could include activities such as reading, listening to soothing music, or taking a warm bath.
• Avoid stimulants: Steer clear of caffeine, nicotine, and alcohol, especially later in the day. These substances can interfere with your sleep and reduce the amount of REM sleep you get.
• Exercise regularly: Get regular exercise during the day, but try to finish a few hours before bedtime. Exercise can help improve your overall sleep quality and make it easier to stick to a consistent sleep schedule.
• Create a sleep-friendly environment: Make sure your bedroom is cool, dark, and quiet, and free of distractions. Keep gadgets and screens out of the bedroom, as the light from electronic devices can disrupt your sleep.
• Deal with sleeplessness constructively: If you can't fall asleep, don't lie awake in bed. Get up and go to another room, and do something quiet and relaxing until you feel sleepy.
• Seek professional help if needed: If you've tried these strategies and are still struggling to maintain a healthy sleep schedule, consider consulting a healthcare professional or sleep expert. They can help evaluate your sleeping patterns and provide guidance on improving your sleep quality and REM sleep.

Avoid bright lights and electronics before bed

Light is the most important external factor affecting sleep. While it may be obvious that darkness makes it easier to sleep, the link between light and sleep is more complex than that. Light plays a central role in regulating the circadian rhythm, the body's internal clock that signals when to be alert and when to rest. Light also affects the production of melatonin, a sleep-promoting hormone.

Electronic devices such as computers, phones, tablets, and televisions emit blue light, which has been shown to reduce or delay the natural production of melatonin in the evening and decrease feelings of sleepiness. Blue light can also reduce the amount of time spent in REM sleep, one of the stages of the sleep cycle that is vital for cognitive functioning.

To avoid the negative impacts of blue light on sleep, it is recommended to avoid electronic devices in the hours leading up to bedtime. If this is not possible, there are several strategies that can be employed to reduce their impact:

• Decrease daytime and nighttime electronics use.
• Establish a relaxing bedtime routine that does not involve screen time.
• Make your bedroom a screen-free zone.
• Keep the bedroom lights dim.
• Use nighttime mode on electronic devices.
• Invest in blue light blocker glasses.

In addition to the negative impact of blue light, technology can also be a time-suck, distracting you from sleep and taking time away from loved ones. To avoid this, set a technology curfew and charge your devices outside of the bedroom.

By following these tips, you can improve your sleep quality and enhance your REM sleep.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine can help you get a good night's sleep. Here are some tips to help you establish a soothing pre-sleep ritual:

• Set a bedtime: Decide on a bedtime and wake-up time that works for your schedule and stick to it every day, even on weekends. This helps train your brain to naturally feel tired at bedtime.
• Put away electronics: The blue light emitted by electronic devices can trick your brain into thinking it's still daytime, suppressing the production of the sleep hormone melatonin. Put away all electronics at the beginning of your bedtime routine and avoid using them in the evening if possible. If you must use your phone, turn on the red light filter.
• Have a light snack or bedtime tea: Heavy meals and alcoholic beverages before bed can cause indigestion and disrupt your sleep. Opt for a light snack like fruit or yogurt, or a non-caffeinated herbal tea with chamomile or lavender to calm your mind and induce sleep.
• Take a warm bath: A warm bath can trigger a sleepy reaction in your body as it heats up and then cools down quickly as the water evaporates. Take a warm bath at least an hour before bed to help you feel tired and relaxed.
• Listen to music: Music can be a powerful relaxation tool. Listen to calming music, ambient sounds, or white/pink noise to help you unwind and turn your attention away from worries and anxiety.
• Stretch, breathe, and relax: Practice relaxation techniques such as deep breathing exercises or progressive muscle relaxation to release physical and mental tension. Yoga and meditation can also improve your sleep quality by teaching you to accept your thoughts and manage your emotions.
• Read: Reading a book with a simple plot can promote healthy sleep. Read outside of the bedroom with soft lamp light, and when you start feeling tired, head to bed.
• Write down a to-do list or journal: Journaling can be restorative, helping you sort out thoughts and feelings before bed. If journaling feels overwhelming, try making a to-do list for the following day to clear your mind and speed up sleep onset.
• Prepare your bedroom: Create a sleep oasis by keeping your bedroom cool, dark, and quiet. Set the thermostat between 65-68°F (18-20°C) and use blackout curtains to block out light. Remove clutter and turn off noisy electronics.

Frequently asked questions