Minimizing Rem Sleep: Strategies For A Brighter Morning

REM sleep, or rapid eye movement sleep, is a crucial stage of the sleep cycle, characterised by increased brain activity, irregular breathing, and a temporary loss of muscle tone. While it is important for brain development, memory consolidation, and emotional processing, spending too much time in this sleep stage can be detrimental. Here are some tips to shorten your REM sleep.

Avoid caffeine, nicotine, and alcohol

REM sleep is a crucial stage of sleep, associated with dreaming, memory consolidation, and emotional processing. While it usually makes up 20-25% of a person's total sleep, certain lifestyle choices and habits can disrupt this sleep stage. Caffeine, nicotine, and alcohol are three such culprits known to negatively impact REM sleep.

Caffeine

Caffeine is a stimulant that can significantly disrupt sleep, especially when consumed in the late afternoon or evening. Its disruptive effects on sleep can last up to six hours after consumption, reducing total sleep time and causing sleep fragmentation. The recommended practice is to refrain from consuming substantial amounts of caffeine for at least six hours before bedtime. This includes caffeinated beverages like coffee and energy drinks, which often contain high doses of caffeine.

Nicotine

Nicotine, whether through traditional cigarettes or e-cigarettes, also acts as a stimulant and negatively impacts sleep quality. It increases pulse rate and blood pressure and stimulates brain activity, making it harder to fall asleep. Additionally, nicotine suppresses REM sleep, and withdrawal symptoms can cause sleep disturbances in the middle of the night, including insomnia, headaches, restlessness, anxiety, and sweating. Quitting nicotine products altogether is the best way to improve sleep quality.

Alcohol

Alcohol delays the onset of REM sleep and reduces the overall time spent in this sleep stage. It causes a more consolidated first half of sleep and increases sleep disruption in the second half. The effects on REM sleep are dose-related, with high doses causing a significant reduction in REM sleep during the first half of the night.

To shorten down REM sleep, it is advisable to avoid or at least reduce the consumption of caffeine, nicotine, and alcohol, especially later in the day.

Exercise regularly

Exercising regularly is one of the best non-pharmacological ways to improve your sleep quality. It is also one of the simplest ways to enhance the quality and duration of your sleep.

Benefits of regular exercise

Regular physical activity can improve your sleep quality in several ways. Firstly, it boosts the production of melatonin, a hormone that regulates the sleep-wake cycle of the body. This helps you fall asleep faster and enjoy better quality sleep. Secondly, physical activity helps reduce stress levels, which is a common barrier to falling and staying asleep. Thirdly, engaging in physical activity improves your mood, leading to increased enthusiasm for exercise and creating a positive feedback loop. Finally, physical activity helps regulate body temperature, which is necessary for falling asleep. An increase in body temperature during exercise aids the eventual drop in body temperature 30-90 minutes post-exercise, facilitating sleepiness.

Recommended exercise duration

According to studies, engaging in regular physical activity can enhance the quality and duration of sleep. Scientific literature suggests that adults who exercise for at least 30 minutes a day tend to sleep for an average of 15 minutes longer than those who do not exercise.

Best time to exercise

The time of exercise is the most important parameter that could have an acute effect on sleep. Contrary to traditional sleep hygiene, which dictates that intensive exercise during the three-hour period leading up to sleep can negatively impact sleep, some studies have shown that exercising two hours before going to sleep can improve sleep quality. Another study found that exercising 30 minutes before going to sleep did not affect sleep quality.

Types of exercise

Certain exercises may be more beneficial for sleep than others. These include yoga, light stretching, and breathing exercises.

Exercise and sleep: a bidirectional relationship

Experts believe that sleep and exercise have a bidirectional relationship. Optimising your exercise routine can potentially help you sleep better, and getting an adequate amount of sleep may promote healthier physical activity levels during the day.

Develop 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 detailed tips to help you establish a consistent sleep schedule:

Set a consistent bedtime and wake-up time: Try to go to bed and wake up at the same time every day, even on weekends and holidays. Maintaining a fixed sleep schedule helps prime your body for sleep and prepares you for waking up. This consistency is essential for regulating your body's sleep-wake cycle, making it easier to fall asleep at night and improving your overall sleep quality.

Create a bedtime routine: Establish a calming and relaxing bedtime routine that signals to your body that bedtime is approaching. This routine can include activities such as reading a book, listening to soothing music, or taking a warm bath. Engaging in such activities can help you wind down, relax your mind, and prepare for sleep.

Avoid stimulants: Caffeine and nicotine are stimulants that can interfere with your sleep. Avoid consuming them, especially later in the day. If possible, refrain from drinking coffee or smoking cigarettes in the afternoon or evening.

Limit alcohol consumption: While alcohol may make you feel sleepy initially, it interferes with your sleep, particularly REM sleep. Avoid drinking alcohol close to bedtime to ensure it doesn't disrupt your sleep schedule.

Exercise regularly: Incorporate regular physical exercise into your daily routine. Aim for at least 30 minutes of moderate-intensity exercise each day. However, make sure to finish your workout several hours before bedtime to give your body time to relax and wind down before sleep.

Create a conducive sleep environment: Make sure your bedroom is dark, quiet, and maintained at a comfortable temperature. Avoid watching TV or working on your computer in the bedroom, as the bright lights and stimulating activities can interfere with your sleep.

Avoid lying awake in bed: If you find yourself unable to fall asleep, get up and move to another room. Engage in a quiet activity, such as reading or listening to soothing music, until you start feeling sleepy again. This helps reinforce the association between your bed and sleep.

Remember that developing a sleep schedule is just one aspect of improving your sleep hygiene. Combining it with other healthy sleep habits and addressing any underlying sleep disorders or medical conditions will help you optimise your REM sleep.

Avoid screens before bed

Avoiding screens before bed is a crucial part of improving your sleep quality and duration. Here are some reasons why and tips on how to do it:

Blue Light Exposure

Blue light, emitted by electronic devices, interferes with the production of melatonin, the sleep hormone. Blue light exposure close to bedtime suppresses melatonin production, making it harder to fall asleep. This disruption to your body's natural sleep-wake cycle, or circadian rhythm, can lead to sleep loss and low energy the following day.

Content Consumption

The content you consume on screens can also impact your sleep. Stimulating content, such as stressful news stories, fast-paced shows, or violent video games, can leave you feeling tense instead of relaxed. Even positive content can be disruptive, as it may trigger the release of neurotransmitters like dopamine and norepinephrine, which excite the brain. Social media use, in particular, has been linked to depression, anxiety, and poor sleep quality.

Cutting into Sleep Time

Engaging content can make it easy to stay up past your bedtime, unintentionally increasing your screen time and reducing your sleep duration. This can lead to a build-up of sleep debt, negatively impacting your energy levels, mood, and overall well-being.

Recommendations

• Set a time limit: Try to avoid screens for at least an hour before bedtime. If you can extend this buffer to 90 minutes or two hours, it may further improve your sleep.
• Use blue light filters: Many devices have settings or apps that reduce blue light exposure in the evening. You can also use external filters or blue-light-filtering glasses.
• Avoid screens in total darkness: Using screens in a dark room can strain your eyes due to the contrast between the bright screen and the darkness. If you must use a device, dim the brightness and turn on a soft lamp.
• Create a screen-free zone: Keep screens out of your bedroom to signal to your brain that this is a place for relaxation and sleep. If you use your device for sleep-centered content like white noise or sleep stories, audio-only content is best.
• Stick to a bedtime routine: Establish a relaxing bedtime routine that doesn't involve screens. This could include reading a book, journaling, practicing deep breathing exercises, or sipping chamomile tea.
• Choose relaxing content: If you must use screens before bed, opt for passive screen time like watching TV instead of active screen time like playing video games. Avoid stressful or stimulating content and choose something that helps you unwind.
• Get enough light during the day: Exposure to bright light during the day can make you less sensitive to light in the evenings, reducing the impact of blue light on your sleep.
• Use reminders: Set reminders to put down your devices and turn off your screens at a certain time. This can help you stick to your bedtime and avoid staying up too late.
• Wear blue-light-blocking glasses: These glasses can help block blue light from reaching your eyes, improving your sleep quality and duration.
• Maintain excellent sleep hygiene: In addition to avoiding screens before bed, practice good sleep hygiene habits. This includes getting bright light in the morning, avoiding caffeine and large meals close to bedtime, maintaining a cool and dark bedroom, and keeping a consistent sleep schedule.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine is an important part of getting a good night's sleep. Here are some tips to help you wind down and relax before bed:

• Warm baths — Taking a warm bath can help you relax and prepare for sleep. The rise and subsequent fall in body temperature can signal to your body that it's time to sleep.
• Music — Listening to soft or classical music can help you unwind and relax. Music can slow down your heart rate and breathing, preparing your body for sleep.
• Reading — Reading before bed can be a soothing activity that helps take your mind off the day's stresses. However, avoid reading on your phone or tablet, as the blue light emitted by these devices can interfere with your sleep.
• Avoiding screens — In general, it's best to avoid screens before bed. The light from TVs, computers, and phones can disrupt your body's natural sleep-wake functions.
• Relaxing rituals — Try incorporating calming rituals into your bedtime routine. This could include activities such as meditation, deep breathing, or light stretching to help you relax both your mind and body.
• A comfortable bedroom — Ensure your bedroom is a comfortable and inviting space. Maintain a cool, dark, and quiet environment, and consider using blackout curtains, earplugs, or white noise to create a peaceful atmosphere.

Remember, the goal of a bedtime routine is to signal to your body that it's time to wind down and prepare for sleep. By consistently practicing a relaxing bedtime routine, you'll be able to improve your sleep quality and get the restorative sleep you need.

Frequently asked questions