Wake Up Refreshed: Mastering Rem Sleep

Sleep is a complex and mysterious body process that allows the body and brain to rest and repair. The average adult needs seven to nine hours of sleep per night, and this sleep is made up of four stages, three of non-REM sleep and one of REM sleep. During REM sleep, the eyes move rapidly, the heart rate rises, and the breathing becomes irregular. This is also the stage of sleep where dreams occur. Waking up during REM sleep can result in negative moods and self-appraisal, and can cause sleep inertia, a state of confusion or 'mental fog' that can last up to 30 minutes.

Avoid caffeine and nicotine

Caffeine and nicotine are stimulants that can negatively impact your sleep. Caffeine is a well-known stimulant that increases alertness and reduces fatigue. While it can provide a temporary energy boost, it can also interfere with your sleep when consumed late in the day. The effects of caffeine can last for several hours, making it difficult to fall asleep or maintain a restful sleep throughout the night.

Nicotine, found in cigarettes, vapes, and other tobacco products, acts as both a stimulant and a mood-modulating agent. It can increase your breathing, blood pressure, and heart rate, making it challenging to fall asleep and leading to more frequent awakenings during the night. Even occasional use of nicotine can disrupt your sleep. People who use nicotine products tend to take longer to fall asleep, wake up more often, and sleep fewer hours overall.

Quitting nicotine products can also impact your sleep in the short term. Nicotine withdrawal symptoms, including constipation, diarrhea, headaches, anxiety, irritability, and cravings, can disrupt your sleep in the early days and weeks after quitting. However, it is important to persevere as the benefits of quitting will lead to improved sleep quality and overall health in the long run.

To enhance your sleep, it is advisable to avoid caffeine and nicotine, especially close to bedtime. Creating a relaxing bedtime routine, setting a consistent sleep schedule, and limiting screen time before bed can also promote better sleep.

Exercise and spend time outside daily

Exercise and Spending Time Outside Daily

Exercising and spending time outside daily can have a positive impact on your sleep quality and overall health. Here are some tips and benefits of incorporating these habits into your routine:

Benefits of Exercise

• Improved Sleep Quality: Moderate aerobic exercise increases the amount of slow-wave sleep, or deep sleep, during which your brain and body rejuvenate. It also helps stabilize your mood and decompress your mind, facilitating a natural transition to sleep.
• Reduced Insomnia: Research shows that exercise decreases insomnia and improves sleep quality. The effects of aerobic exercise on sleep are comparable to those of sleeping pills.
• Improved Overall Health: Exercise helps your body and mind. It can improve your mood, energy levels, and physical health.

Tips for Exercising

• Timing: While the ideal time of day to exercise varies from person to person, it's generally recommended to finish exercising at least 1-2 hours before bedtime. This allows endorphin levels to decrease and gives your brain time to wind down before sleep.
• Duration: Engaging in at least 30 minutes of moderate aerobic exercise can improve your sleep quality. You don't need to train intensively to benefit from exercise.
• Type of Exercise: Pick an exercise you enjoy and are likely to stick with. Any activity that elevates your heart rate, such as power lifting or active yoga, can create the biological processes that contribute to better sleep.

Benefits of Spending Time Outside

• Improved Sleep: Spending time outside helps set your sleep cycle. Early morning sunlight, in particular, can improve your sleep at night, especially as you age. As people get older, their eyes become less able to absorb light, and they are more likely to experience sleep problems.
• Vitamin D: Sunlight enables your body to produce vitamin D, which is essential for bone health, blood cell function, and immune system strength. It also aids in the absorption of minerals like calcium and phosphorus.
• Improved Mood: Sunlight keeps your serotonin levels up, boosting your energy and maintaining a calm, positive, and focused mood.
• Immune Function: Spending time outdoors boosts your immune system. Exposure to natural substances, such as phytoncides from plants, and sunlight energizing T cells in your immune system, helps fight infections.
• Enhanced Creativity: Time in nature can boost your creative problem-solving abilities. The outdoor environment engages your attention in a quieter way, allowing your mind to refocus.
• Better Weight Management: Spending time outside in the morning may help with weight management by balancing your sleep and energy use.

Tips for Spending Time Outside

• Sun Exposure: Aim for 5-15 minutes of sun exposure 2-3 times a week during the summer, and a bit more during the winter. Remember to protect yourself from the sun with clothing, sunglasses, and sunscreen.
• Nature Exposure: Spending time in green spaces and connecting with nature can have additional benefits for your mental health and overall well-being.

Avoid TV and electronics before bed

Watching TV or using other electronics before bed can negatively impact your sleep. Here are some reasons why you should avoid screens before bed and some tips to help you do so:

Blue Light Exposure:

Blue light emitted by electronic devices can interfere with your sleep. Light suppresses melatonin production, a hormone that regulates sleep. Blue light, in particular, may have a more significant impact on melatonin levels. As a result, you may find it harder to fall asleep, and your sleep-wake cycle can be disrupted, making it challenging to maintain a consistent sleep schedule.

Delayed Sleep Onset and Reduced Sleep Quality:

The bright lights, sounds, and engaging content of electronic devices can increase alertness and mental stimulation, making it challenging to wind down and fall asleep quickly. Additionally, if your mind remains preoccupied with what you watched or played, you may experience restlessness and frequent awakenings throughout the night. The mental stimulation can also interfere with achieving deep, restorative sleep, leaving you feeling less rested in the morning.

Circadian Rhythm Disruption:

Staying up late to watch TV or use other electronics can disrupt your body's internal clock, known as the circadian rhythm. This disruption can lead to difficulties in maintaining a consistent sleep schedule, resulting in poor sleep quality and potential health issues.

Eye Strain and Fatigue:

Prolonged screen time can cause eye strain, leading to discomfort, dryness, and irritation. This can make it more challenging to relax and fall asleep. Excessive screen time can also result in mental fatigue, making it harder to unwind and prepare for sleep.

Tips for Avoiding TV and Electronics Before Bed:

• Set a time to stop watching TV or using electronics, preferably at least an hour before your intended bedtime. This gives your brain time to wind down and prepares your body for sleep.
• Utilize blue light filters or night mode settings on your devices to reduce blue light exposure. If your device doesn't have a built-in filter, consider wearing blue light-blocking glasses to protect your eyes and reduce the impact on melatonin production.
• Establish a relaxing bedtime routine that doesn't involve screens. Engage in activities such as reading, listening to calming music, practising meditation, or light stretching to help your body and mind transition to a more restful state.
• Keep your bedroom dark, cool, and screen-free. A comfortable and soothing sleeping environment can promote better sleep.
• If you must use your phone for meditation or sleep sounds, turn on night mode and keep it away from your bedside to avoid the temptation to check emails or notifications.

Create a relaxing bedtime routine

A bedtime routine can help create habits that tell your brain it is time to get ready for bed. Here are some tips for creating a relaxing bedtime routine:

• Decide on a set bedtime and wake-up time that works for your schedule and stick to them every day, including weekends. Following a consistent sleep schedule helps train your brain to naturally feel tired at bedtime.
• Put away electronics at the beginning of your bedtime routine. The blue light emitted by electronic devices can trick your brain into thinking it is daytime, suppressing melatonin production and keeping you awake.
• Opt for a light snack or herbal tea if you're feeling hungry before bed. Heavy meals and alcoholic beverages can lead to indigestion and disrupt your sleep. Cherries, grapes, kiwi, rice, and nuts have all been shown to help people sleep.
• Take a warm bath an hour before bedtime. This mimics the drop in body temperature that occurs as part of your body's sleep-wake cycle, triggering a sleepy reaction.
• Listen to music or other types of audio, like ambient sounds or white noise, to help you relax.
• Practice relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or meditation to release physical and mental tension.
• Read a book, but stay away from exciting genres like suspense and action. It's best to read outside the bedroom with soft lamp light.
• Write down a to-do list or journal to sort out your thoughts and feelings before bed.
• Prepare your bedroom by setting the thermostat to a cool temperature, turning off the lights, and reducing clutter.

Set a sleep schedule

Setting a sleep schedule is an important step towards improving your sleep quality and maintaining your body's internal clock. Here are some tips to help you set and stick to a sleep schedule:

• Gradual adjustments: Make gradual and consistent adjustments to your sleep schedule. Pick a bedtime and wake-up time that allows you ample time for sleep and try to follow this schedule every day, even on weekends. Remember that it takes time to adjust to a new sleep schedule.
• Consistency: Consistency is key. Stick to the same bedtime and wake-up time every day. This helps regulate your body's circadian rhythm, which is crucial for maintaining a healthy sleep-wake cycle.
• Avoid napping: Naps can interfere with your nighttime sleep. If you feel tired during the day, try scheduling some exercise instead. Physical activity can help chase away sleepiness and improve your overall sleep quality.
• Avoid sleeping in: Get up at the same time every day, even on weekends. This helps reinforce your sleep schedule and trains your brain to expect wakefulness at the same time each day.
• Limit screen time: The blue light emitted by electronic devices can disrupt your sleep. Avoid screens at least one to two hours before bedtime. If you enjoy reading before bed, opt for printed books or magazines instead of electronic devices.
• Healthy sleep environment: Create a comfortable, relaxing, and dark sleep environment. Keep the noise level low, maintain a cool temperature, and ensure your bed is reserved only for sleeping.
• Bedtime routine: Establish a bedtime routine to signal to your body that it's time for sleep. This could include activities such as dimming the lights, reading, stretching, or brushing your teeth.
• Avoid stimulants: Caffeine, alcohol, and heavy meals close to bedtime can disrupt your sleep. Limit your consumption of these substances and try to finish dinner at least two to three hours before bed. Opt for a light snack if you're still hungry.
• Physical activity: Engage in regular physical activity during the day to promote better sleep. However, avoid strenuous exercise right before bed, as it can raise your body temperature and make it harder to fall asleep.

Frequently asked questions