Recovering From Mid-Rem Sleep Waking: Tips For A Better Night

Waking up during REM sleep can result in a negative mood and self-appraisal, with women being more negatively affected than men. It can also cause sleep inertia, a state of reduced capacity that may last up to 30 minutes, during which individuals may struggle with simple tasks. To recover from waking up mid-REM sleep, it is important to understand sleep cycles and take steps to improve sleep quality. This includes creating a relaxing bedtime routine, setting a consistent sleep schedule, avoiding stimulants, and optimizing your sleep environment.

Avoid caffeine, nicotine, and alcohol

Caffeine, alcohol, and nicotine are some of the most commonly consumed substances that can negatively impact your sleep if consumed too much or too close to bedtime.

Caffeine

Caffeine can make it harder to fall asleep, reduce the amount of deep sleep you get, and cause you to wake up more frequently during the night. It has a half-life of about six hours, meaning it can still be in your system 12 hours after your last cup of coffee. To improve your sleep quality, avoid caffeine in the late afternoon and evening. If you're sensitive to caffeine, limit yourself to one or two cups of coffee or tea in the morning or early afternoon.

Alcohol

Alcohol can change the way you sleep, reducing the amount and quality of REM sleep, and causing you to wake up more often and snore more. It can also worsen sleep apnea, a condition where you temporarily stop breathing during sleep. To minimize sleep disruption, limit your alcohol consumption to one or two drinks, at least three hours before bedtime. If you do drink in the evening, stay hydrated by drinking plenty of water.

Nicotine

Nicotine is a stimulant that increases heart rate, blood pressure, and alertness. It can make it harder to fall asleep, reduce the amount of deep sleep, and cause more frequent awakenings during the night. Nicotine can stay in your system for up to four hours after consumption. To improve your sleep, avoid nicotine at least four hours before bedtime. If you're a regular smoker or vaper, consider quitting or reducing your nicotine intake for better sleep and overall health.

By being mindful of your consumption of these substances, you can improve your sleep hygiene and increase the likelihood of getting a good night's rest.

Exercise and spend time in natural sunlight

Exercise and spending time in natural sunlight are important components of improving your sleep quality and getting more sleep overall.

Exercising daily can help improve your sleep quality. Even a simple walk during the day can help with the quality of your sleep.

Spending time in natural sunlight is also crucial. The light from TV and electronics before bed can interfere with your sleep. Therefore, it is recommended to avoid TV and electronics before bed and spend time outside in natural sunlight during the day.

In addition to exercise and natural sunlight, other tips to improve your sleep include:

• Creating a relaxing bedtime routine to help you wind down each night.
• Setting a sleep schedule and sticking to it by waking up and going to bed at the same time every day.
• Avoiding nicotine, caffeine, and alcohol.
• Avoiding meals and heavy drinking close to bedtime.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine can help you wind down each night and prepare your mind and body for sleep. Here are some tips to create a soothing pre-sleep ritual:

• Decide on a set bedtime and wake-up time: Consistency is key. Try to go to bed and wake up at the same time every day, even on weekends. This helps train your brain to naturally feel tired at bedtime.
• Start your bedtime routine 30 minutes to 2 hours before bed: This gives you ample time to relax and unwind. Set a reminder if needed.
• Put away electronics: The blue light emitted by electronic devices can trick your brain into thinking it's still daytime, suppressing melatonin production. Put away all screens at the beginning of your bedtime routine and avoid using them in the evening if possible.
• Have a light snack or bedtime tea: Heavy meals and alcohol before bed can cause indigestion and disrupt your sleep. Instead, opt for a light snack like fruit or yogurt, or a non-caffeinated herbal tea with chamomile or lavender to induce sleep.
• Stretch, breathe, and relax: Practices like yoga, deep breathing exercises, and progressive muscle relaxation can help release physical and mental tension. Meditation can also teach you to accept your thoughts and manage emotions, enabling sleep onset.
• Read a book: Reading is a common and effective bedtime routine. Choose a book with a simple or uneventful plot, and read outside the bedroom with soft lamp light. When you start to feel tired, it's time to get into bed.
• Write down a to-do list or journal: Journaling can be restorative, helping to sort out thoughts and feelings before bed. If journaling feels overwhelming, try making a to-do list for the following day instead.
• Prepare your bedroom: Create a sleep oasis by adjusting the temperature, turning off noisy electronics, dimming the lights, and removing clutter. Set the thermostat between 65 to 68 degrees Fahrenheit, and use aromatherapy or scented candles to create a relaxing ambiance.

Avoid electronics before bed

Waking up during REM sleep can be disruptive to your sleep cycle and overall health. To recover from this, it is important to improve your overall sleep quality. One way to do this is to avoid electronics before bed.

The light from electronic screens can interfere with your sleep. This includes TVs, phones, tablets, and computers. The blue light emitted by these devices can disrupt your body's natural sleep-wake functions, making it harder to fall and stay asleep.

To avoid this, it is recommended to stop using electronics at least one hour before bedtime. Instead, you can engage in activities that will help you wind down, such as reading a book, meditating, or doing breathing exercises. You can also try using blue light filters on your devices or wearing blue light-blocking glasses to reduce the impact of the light.

Additionally, you can create a bedtime routine that helps signal to your brain that sleep is approaching. This could include activities such as reading, journaling, or drinking herbal tea. By consistently following a relaxing bedtime routine, you can train your brain to associate these activities with sleep, making it easier to fall asleep and improve your overall sleep quality.

By avoiding electronics before bed and implementing a relaxing bedtime routine, you can improve your sleep and recover from the effects of waking up during REM sleep.

Try a sleep stage alarm clock

If you're waking up mid-REM sleep, it might be time to try a sleep stage alarm clock. These innovative devices can help you wake up feeling more rested and energised by waking you up during your lightest sleep phase.

The Sleep Cycle app, for example, uses patented sound detection technology to monitor your sleep and wake you up at the optimal time. You can set a wake-up window ranging from 10 to 45 minutes, and the app will gently rouse you during a light sleep stage within that timeframe. This is in stark contrast to traditional alarm clocks, which jolt you out of bed at a set time, regardless of your sleep stage.

The Sleep Cycle app offers three alarm options:

• Smart Alarm Clock and Sleep Tracking: The most popular option, this setting wakes you during a light sleep phase and provides a full analysis of your sleep patterns.
• Regular Alarm: This option is for those who prefer to wake up at an exact time, rather than a window. You can still access your sleep data and choose a soothing alarm sound.
• No Alarm/Only Sleep Tracking: For those days when you don't want to be woken by an alarm (like on the weekends), you can choose this option and still track your sleep without an alarm.

The Sleep Cycle app also offers a range of soothing alarm sounds, from nature-inspired tunes to classical music, allowing you to customise your morning routine.

If you're not a fan of phone apps, there are also dedicated sleep stage alarm clocks you can purchase. For example, Amazon offers a wide range of sunrise alarm clocks that simulate a sunrise to gently wake you up. Some of these clocks also include sound machines and sleep aid features, such as white noise and nature sounds.

By using a sleep stage alarm clock, you can ensure that you wake up feeling more refreshed and energised, rather than groggy and disoriented. This simple change to your morning routine can make a big difference in how you feel throughout the day.

Frequently asked questions