Fixing Your Rem Sleep: Pharmacy Interventions And Solutions

REM sleep is a crucial stage of the sleep cycle, characterised by rapid eye movement and associated with dreaming. During this stage, the body repairs injuries and the brain consolidates memories. However, various issues, such as insomnia, undiagnosed sleep disorders, and chronic sleep deprivation, can lead to a lack of REM sleep, negatively impacting overall health and quality of life. To improve REM sleep, it is recommended to maintain a consistent sleep schedule, avoid stimulants like caffeine and alcohol, establish a relaxing bedtime routine, exercise regularly, and create a suitable sleep environment. Additionally, addressing underlying mental health issues and consulting a healthcare professional for guidance on medications that may interfere with sleep can be beneficial.

Avoid caffeine, alcohol, and tobacco

Caffeine, alcohol, and tobacco are all stimulants that can negatively impact your sleep. Here are some reasons why you should avoid them to improve your REM sleep:

Caffeine

Caffeine is a well-known stimulant that can affect your sleep, especially when consumed later in the day. Studies have shown that caffeine can disrupt your sleep even when consumed up to six hours before bedtime. It reduces total sleep time and increases sleep latency, making it difficult for you to fall asleep. To improve your REM sleep, it is recommended to refrain from consuming caffeine at least six hours before bedtime. This includes coffee, tea, energy drinks, and other caffeinated beverages.

Alcohol

Although alcohol may make you feel sleepy initially, it actually interferes with your sleep, especially REM sleep. When you drink alcohol, it acts as a depressant for your central nervous system, slowing down brain activity. While alcohol may help you fall asleep faster, it can disrupt your sleep during the night as blood alcohol levels drop. This can lead to shorter sleep duration and poorer sleep quality. Additionally, alcohol can increase the risk of snoring and sleep disorders like sleep apnea. To improve your REM sleep, avoid consuming alcohol before bed and limit your intake.

Tobacco

Nicotine, found in tobacco products, is a stimulant that can negatively affect your sleep. Smokers and tobacco users are more likely to experience sleep troubles, taking longer to fall asleep and waking up more frequently during the night. Nicotine increases heart rate and blood pressure, making it harder to fall asleep. It also alters the sleep stages, leading to more nighttime awakenings and less time in the restorative deep sleep stage. Quitting tobacco can improve your sleep quality and duration.

Develop a sleep schedule

Developing a sleep schedule is one of the most important steps to getting a good night's rest. Here are some tips to help you establish 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 helps to regulate your body's internal clock and optimise your sleep.
• Wind down before bed: Establish a relaxing bedtime routine to signal to your body that it's time to wind down. This can include activities such as reading, listening to soothing music, or taking a warm bath.
• Avoid stimulants: Caffeine and nicotine are stimulants that can interfere with your sleep. Avoid consuming them, especially later in the day. If you drink alcohol, avoid it close to bedtime as it can disrupt your REM sleep.
• Exercise regularly: Regular exercise can improve your sleep quality. Just make sure to finish your workout a few hours before bedtime to give your body time to relax.
• Create a comfortable environment: Make sure your bedroom is cool, dark, and quiet. Remove electronic devices and screens from your bedroom, or at least avoid using them before bed, as the light from these devices can disrupt your sleep.
• Stick to your schedule: If you're having trouble falling asleep, don't stay in bed awake. Get up and do something relaxing in another room until you feel sleepy, then try again.

Create a suitable sleep environment

Creating a suitable sleep environment is essential for getting a good night's rest and can be particularly important for those with REM sleep behaviour disorder (RBD). Here are some tips to optimise your sleep environment:

Maintain a cool, dark and quiet bedroom

Keep your bedroom well-ventilated and ensure it remains quiet during sleep time. A quiet, cool, and dark environment can promote better sleep and help you stay asleep throughout the night.

Remove electronic devices from the bedroom

The blue light emitted by electronic devices like phones, laptops, and televisions can interfere with your sleep. It is best to keep these devices out of the bedroom or at least turn them off an hour before bedtime.

Create a safe sleeping environment

For those with RBD, it is crucial to create a safe space to prevent injury to oneself or one's bed partner. This may include placing the mattress on the floor, using a sleeping bag, moving furniture away from the bed, and removing potential hazards like sharp objects and unsecured weapons.

Establish a regular bedtime routine

Engaging in soothing activities before bed can help prepare your mind and body for sleep. This may include reading a book, taking a warm bath, or listening to relaxing music.

Optimise your bed and bedding

Ensure your bed and bedding are comfortable and inviting. Consider replacing old pillows and mattresses to improve sleep quality.

Avoid bright lights before bed

Bright lights can disrupt your body's natural sleep-wake cycle. Dim the lights in the evening, and if possible, avoid looking at bright screens before bed.

Maintain a consistent sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and can improve the quality of your sleep.

Exercise regularly

Regular exercise is a great way to improve your sleep quality and fix your REM sleep. It is one of the best non-pharmacological interventions to improve your sleep. Here are some ways in which exercise can help you fix your REM sleep:

Boosts Melatonin Production

Exercise boosts the production of melatonin, the hormone that regulates your sleep-wake cycle. This helps you fall asleep faster and improves your overall sleep quality.

Reduces Stress

Physical activity helps reduce stress levels, which is often a common barrier to falling and staying asleep. Lower stress levels can improve your sleep quality and duration.

Regulates Mood

Engaging in physical activity can improve your mood, creating a positive feedback loop that makes you more enthusiastic about exercising. Research shows that physically active individuals have higher levels of positive emotions and tranquility during exercise and lower levels of negative emotions and tiredness.

Regulates Body Temperature

Exercise helps regulate body temperature, which is necessary for falling asleep. An increase in body temperature during exercise aids in a drop in temperature 30-90 minutes post-exercise, making it easier for you to fall asleep.

Enhances Sleep Quality and Duration

According to studies, regular physical activity can enhance the quality and duration of your sleep. Adults who exercise for at least 30 minutes a day tend to sleep longer than those who don't exercise.

Reduces Risk of Sleep Disorders

Regular exercise can be a helpful strategy to enhance your sleep quality and reduce the risk of sleep disorders like insomnia, sleep apnea, and restless leg syndrome.

Seek medical advice

REM sleep behaviour disorder (RBD) is a parasomnia, a sleep disorder that involves unusual and undesirable physical events or experiences that disrupt your sleep. It is characterised by sudden body movements and vocalisations while a person experiences vivid dreams during REM sleep. If you think you may have RBD, it is important to seek medical advice.

Your doctor will first conduct a physical and neurological exam to rule out any other potential causes, such as alcohol, medications, or narcolepsy. They will also look for symptoms of Parkinson's disease, such as hand tremors or muscle stiffness, due to the common co-occurrence of Parkinsonian syndromes and RBD. If you sleep with a partner, your doctor may ask them to describe any dream enactment behaviours they have witnessed.

Your doctor may then refer you to a sleep lab for a polysomnogram, an overnight sleep study. During the study, sensors will monitor your breathing, eye movements, arm and leg movements, brain and heart activity, and blood oxygen levels. The exam is often videotaped to record any dream enactment behaviour. After the exam, a sleep physician will review your medical history, symptoms, and the results of your polysomnogram to determine whether a diagnosis of RBD is appropriate.

If you receive a diagnosis of RBD, your treatment plan may include maintaining a normal total sleep time, avoiding certain medications and alcohol, and treating any other sleep disorders that may be disrupting your sleep. Creating a safe sleep environment is also crucial for people with RBD to prevent injuries to themselves or their bed partner. This may include removing sharp objects and weapons from the bedroom, padding the floor and furniture, and sleeping away from your bed partner.

If you are experiencing sleep issues, it is important to consult a healthcare professional or sleep expert to evaluate your sleeping patterns and determine the best course of action.

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