Reducing Rem Sleep: Tips To Shorten Your Sleep Duration

Sleep is essential for survival, and the duration and quality of sleep can have a significant impact on overall health and well-being. While the recommended amount of sleep for adults is seven to nine hours daily, the amount of sleep an individual needs can vary. REM sleep, characterised by rapid eye movement, is one of the four stages of sleep and typically accounts for 20-25% of the sleep cycle.

Various factors can influence the duration of REM sleep, and making certain lifestyle changes can help decrease REM sleep duration. For instance, consuming caffeine and alcohol close to bedtime can interfere with the sleep cycle and reduce REM sleep. Additionally, maintaining a consistent sleep schedule, creating a relaxing sleep routine, and incorporating regular exercise can also impact REM sleep duration. In some cases, underlying medical conditions or sleep disorders may be the cause of disrupted REM sleep, and addressing these issues with the help of a healthcare professional may be necessary.

Avoid caffeine, alcohol, and tobacco

Caffeine, alcohol, and tobacco are three substances that are best avoided or limited when aiming to decrease REM sleep duration. Here's how these substances can impact your sleep:

Caffeine

Caffeine is a stimulant that can significantly disrupt your sleep, even when consumed several hours before bedtime. It can interfere with your ability to fall asleep, reduce your total sleep time, and cause sleep fragmentation, resulting in non-restorative sleep. To minimize its disruptive effects on sleep, it is recommended to refrain from consuming substantial amounts of caffeine for at least 6 hours before bedtime. This includes coffee, caffeinated soda, and energy drinks.

Alcohol

Alcohol acts as a depressant for your central nervous system, slowing down brain activity and making you feel relaxed and tired. While it may help you fall asleep initially, alcohol consumption can disrupt your sleep later in the night. It can delay the onset of REM sleep and reduce the overall time spent in this crucial sleep stage. Additionally, alcohol can cause more frequent awakenings during the night, leading to fragmented sleep and a poorer quality of sleep overall.

Tobacco

Tobacco usage has been found to negatively impact sleep characteristics, including quality, maintenance, and duration. It can disrupt your sleep cycle and interfere with normal sleep progression, especially when consumed in the evening or close to your desired sleep time. Quitting or reducing tobacco consumption may help improve your sleep quality and duration.

It is important to note that individual sensitivity to these substances may vary. However, reducing their consumption, especially in the hours leading up to bedtime, can help decrease REM sleep duration and improve your overall sleep quality.

Develop and maintain a sleep schedule

Developing and maintaining a sleep schedule is crucial for improving sleep quality and ensuring you get sufficient REM sleep. Here are some tips to help you establish and stick to a consistent sleep schedule:

Set a Sleep Schedule

Determine a bedtime and wake-up time that allows you to get the recommended seven to nine hours of sleep for adults. Consistency is key, so stick to your chosen sleep and wake times every day, even on weekends and during vacations. This routine will help regulate your body's internal clock and improve your overall sleep quality.

Create a Bedtime Routine

Establish a relaxing bedtime routine to prepare your mind and body for sleep. This routine can include soothing activities such as reading, taking a warm bath, or listening to calming music. Engaging in consistent bedtime rituals will signal to your brain that sleep is approaching, making it easier to fall asleep and promoting better sleep overall.

Avoid Stimulants and Substances

Caffeine and nicotine are known stimulants that can interfere with your sleep. Avoid consuming them, especially in the evening or close to your desired bedtime. Similarly, alcohol can disrupt your sleep cycle and reduce the quality of your REM sleep. It's best to avoid alcoholic beverages, especially in the hours leading up to bedtime.

Maintain a Conducive Bedroom Environment

Your bedroom plays a crucial role in the quality of your sleep. Keep your bedroom cool, dark, and quiet. Use blackout curtains to block out excess light, and maintain a comfortable temperature. Ensure your bedroom is free from distractions, such as electronic devices and screens, which can disrupt your sleep.

Exercise Regularly

Incorporating regular physical activity into your daily routine can improve your sleep quality. Aim for a consistent exercise routine, preferably with exposure to natural sunlight. However, it is best to avoid strenuous exercises close to bedtime, as it may make it harder to fall asleep.

Manage Your Sleep Environment

Make sure your bedroom is reserved primarily for sleeping and intimacy. Avoid using your bed for activities like working, eating, or watching TV, as this can weaken the association between your bed and sleep. Additionally, limit your exposure to bright lights or electronics before bed, as they can interfere with your body's natural sleep-wake functions.

Treat sleep disorders

If you are experiencing a sleep disorder, it is important to seek treatment. Sleep disorders can cause serious sleep disturbances that affect your overall quality of sleep and can even lead to long-term health complications.

For example, if you are suffering from obstructive sleep apnea, a common treatment option is continuous positive airway pressure (CPAP) therapy. This treatment can help to improve the quality of your sleep and increase the amount of REM sleep you get.

Another sleep disorder that may require treatment is REM sleep behaviour disorder (RBD). This disorder causes people to act out their dreams physically and/or vocally while in the REM stage of sleep. As this can lead to accidental injury to oneself or one's bed partner, it is important to address this issue. While there is no FDA-approved medication specifically for RBD, studies have shown that melatonin, clonazepam, and pramipexole can reduce symptoms. Creating a safe sleeping environment is also important, by removing dangerous objects from the bedroom and taking other safety precautions.

If you are experiencing insomnia, undiagnosed sleep disorders, or chronic sleep deprivation, it is recommended to consult a healthcare professional or sleep expert. They can help evaluate your sleeping patterns and determine the best treatment options for you. This may include lifestyle changes, such as improving sleep hygiene, or medication.

Additionally, certain medications, including antidepressants, can affect the quality of your REM sleep. If you suspect that your medication is impacting your sleep, speak to your doctor about possible alternatives or adjustments to your dosage.

Stop taking sleep aids

Stopping sleep aids can be a challenging process, and it is important to do so gradually and under the guidance of a doctor. Here are some detailed instructions on how to stop taking sleep aids:

Consult a Doctor:

Before stopping any sleep aids, it is crucial to consult a medical professional, such as your doctor. They can help you create a plan to safely taper off the medication. This usually involves gradually reducing the dosage over time, which gives your body a chance to adjust. The duration of this process can vary depending on your specific circumstances, but it typically takes most people around 2 to 4 months. Your doctor will take into account factors such as your age, the type of drug, the dosage, and how long you have been taking it.

Manage Withdrawal Symptoms:

Stopping sleep aids can result in various withdrawal symptoms, including anxiety, irritability, shivering, sweating, gastrointestinal issues, and in some cases, even seizures. It is important to be aware of these potential symptoms and seek medical advice on managing them. Medical detox, where doctors monitor your vital signs and address any health concerns, is often recommended as the safest way to manage withdrawal.

Seek Support:

Quitting sleep aids can be easier when you have mental and emotional support. Consider seeking psychological or therapeutic support during this process. Cognitive Behavioral Therapy (CBT) is a recommended form of therapy that can provide you with coping skills and help you develop good sleep habits. Additionally, having a strong support system of family or friends can make a significant difference.

Practice Good Sleep Hygiene:

As you work towards stopping sleep aids, focus on improving your sleep hygiene. This includes practices such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, reducing screen time before bed, and making your bedroom conducive to sleep by keeping it cool, dark, and quiet. These habits can help improve your overall sleep quality and make the transition off sleep aids smoother.

Address Underlying Issues:

If you are taking sleep aids due to underlying sleep disorders or medical conditions, it is important to address those issues. Consult your doctor or a sleep specialist to develop an appropriate treatment plan. Treating any underlying conditions can help improve your sleep quality and reduce your reliance on sleep aids.

Use sleep hygiene techniques

Sleep hygiene refers to both your sleep environment and behaviour. It involves adopting habits that promote quality sleep. Here are some sleep hygiene techniques you can use to decrease your REM sleep duration:

Set Your Sleep Schedule

Having a set sleep schedule is essential for normalising sleep as an integral part of your day. It helps your brain and body get accustomed to getting the full amount of sleep you need. Here are some tips to set your sleep schedule:

• Fixed Wake-Up Time: Try to wake up at the same time every day, even on weekends. A fluctuating schedule disrupts your body's rhythm, making it challenging to establish consistent sleep patterns.
• Prioritise Sleep: Ensure you get enough sleep by treating it as a priority. Calculate your target bedtime based on your fixed wake-up time, and aim to be ready for bed around that time each night.
• Make Gradual Adjustments: If you need to shift your sleep times, avoid drastic changes. Instead, make small, gradual adjustments of up to an hour or two to give your body time to adjust to the new schedule.
• Manage Naps: While naps can be energising during the day, they can interfere with your nighttime sleep. Keep naps relatively short and limited to the early afternoon to avoid disrupting your nighttime sleep.

Follow a Nightly Routine

Establishing a nightly routine helps prepare your mind and body for sleep. Consistency in your pre-sleep activities signals to your body that bedtime is approaching, making it easier to fall asleep. Here are some tips for your nightly routine:

• Keep it Consistent: Follow the same steps each night, such as putting on your pyjamas, brushing your teeth, or any other activities that signal to your body that it's time for sleep.
• Wind Down: Dedicate 30–60 minutes before bedtime to calming activities. Try light stretching, meditation, soft music, or reading a book (preferably not on electronic devices that emit blue light).
• Dim the Lights: Bright lights can hinder melatonin production, a hormone that facilitates sleep. Dim the lights a few hours before bedtime to encourage sleepiness.
• Unplug from Electronics: Blue light from electronic devices like phones and laptops can disrupt your sleep by reducing melatonin levels and keeping your brain alert. Create a device-free buffer time before bed to help your mind and body relax.
• Focus on Relaxation: Instead of pressuring yourself to fall asleep, focus on relaxation techniques like meditation, mindfulness, or paced breathing. These practices can help calm your mind and body, making it easier to drift off.

Cultivate Healthy Daily Habits

In addition to bedtime routines, incorporating positive habits throughout your day can support your circadian rhythm and reduce sleep disruptions. Here are some daily habits to cultivate:

• Get Daylight Exposure: Light, especially natural sunlight, is a key driver of your circadian rhythms. Spending time in natural light during the day can help regulate your sleep-wake cycle.
• Be Physically Active: Regular exercise, especially outdoors, can improve your sleep quality and overall health. Just avoid strenuous activity close to bedtime, as it may increase your energy levels and body temperature, making it harder to fall asleep.
• Reduce Substance Use: Substances like nicotine, alcohol, and caffeine can negatively impact your sleep. Nicotine and caffeine are stimulants that can disrupt sleep, especially when consumed in the afternoon or evening. While alcohol may make you drowsy initially, it can disrupt your sleep later in the night.
• Avoid Late-Night Dining: Eating a large, heavy, or spicy meal close to bedtime can disrupt your sleep due to digestion. Keep any food or snacks before bed light and early enough to ensure comfortable sleep.

Optimise Your Bedroom

Creating a calm and comfortable bedroom environment is crucial for falling asleep easily. Here are some tips to optimise your sleep space:

• Comfortable Mattress and Pillow: Your sleeping surface significantly impacts your comfort and pain-free sleep. Invest in a high-quality mattress and pillow that suit your needs and preferences.
• Excellent Bedding: Choose sheets and blankets that are comfortable and match your preferences.
• Set a Cool Temperature: A cool bedroom temperature, around 60–67°F (15.6–19.4°C), is optimal for most people. A slightly cooler temperature can help you fall asleep faster.
• Block Out Light: Use heavy curtains or an eye mask to prevent light from interrupting your sleep.
• Drown Out Noise: If you're a light sleeper or have noisy neighbours, consider earplugs, a white noise machine, or a fan to drown out disruptive sounds.
• Try Calming Scents: Scents like lavender have been found to induce a calmer state of mind and create a positive atmosphere for sleep.

Frequently asked questions