Waking up during REM sleep can be disorienting and interrupt the process of memory consolidation. To avoid this, you can try to wake up after a full sleep cycle, which is hard to train your body to do, but can be achieved with an alarm. Sleep cycles take around 90 minutes to complete, so you can calculate the best time to go to bed to ensure you wake up during a lighter stage of sleep.
Characteristics | Values |
---|---|
Sleep cycles | 4-6 cycles per night, each lasting 90-120 minutes |
Sleep stages | 5 stages, ranging from very light sleep (stage 1) to very deep sleep (stage 4) and REM sleep |
Waking up during REM sleep | Disorienting and can interrupt memory consolidation |
Avoiding REM sleep | Schedule sleep in 90-minute multiples, e.g., if you need to wake up at 6 AM, sleep by midnight, 10:30 PM, or 9 PM |
Other tips | Exercise regularly, get natural sunlight, practice mindfulness, maintain a sleep schedule, have a bedtime routine, avoid bright lights and electronics before bed, etc. |
What You'll Learn
Set two alarms 90 minutes apart
Setting two alarms 90 minutes apart is a popular trick to avoid waking up during REM sleep. Sleep cycles take around 90 minutes on average, so setting your alarms to this cadence can help you wake up during a period of light sleep, rather than deep REM sleep. This can make it easier to wake up and leave you feeling more refreshed.
To implement this trick, set one alarm for 90 minutes before you need to wake up, and another for when you actually need to get up. The 90 minutes of sleep between the two alarms should give you time for a full sleep cycle, allowing you to wake up after your REM state, instead of during it.
It's important to note that 90 minutes is just an average sleep cycle length, and individual cycles can vary from 90 minutes to two hours. If you find that 90 minutes doesn't work for you, you can try adjusting the time between your alarms.
While this method can be effective, it's not without its drawbacks. Waking up during your REM cycle can interrupt the process of memory consolidation, which occurs during this stage of sleep. Additionally, setting multiple alarms can cause sleep fragmentation, which can negatively impact your energy levels in the morning.
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Avoid REM sleep disruption
REM sleep is a stage of sleep that occurs in four to six short cycles, beginning about 90 minutes after you fall asleep and often increasing toward the end of sleep time. During REM sleep, your brain is active, and your body is paralysed, except for your eyes and breathing. This is the stage of sleep where vivid dreams occur.
Disruptions to REM sleep can cause fatigue, irritability, changes in mood and memory, and issues with cognition and problem-solving. To avoid REM sleep disruption, you can try the following:
- Schedule your sleep and wake times to align with your cycles. Try to get seven to nine hours of sleep a night and stick to consistent bedtime and wake-up times.
- Avoid caffeine and strenuous exercise close to bedtime.
- Turn off lights, TVs, and electronic devices at least an hour before bed.
- Keep your bedroom cool, dark, and quiet.
- Sleep in comfortable clothes and on a good mattress.
- Avoid heavy, oily, or high-carb meals before bed.
- Increase your exposure to natural, outdoor light during the day.
- Avoid alcohol and recreational drugs.
- Take any prescribed medications as directed by your healthcare provider.
- Seek help from a healthcare professional if you are experiencing sleep disruption or general symptoms of sleep deprivation.
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Avoid napping too long
Napping can be a great way to boost your energy and concentration, but it's important to avoid napping for too long. Long naps can leave you feeling groggy and disoriented, and they can also disrupt your nighttime sleep. Here are some tips to help you avoid napping too long:
- Keep it short: Aim for a power nap of around 20 to 30 minutes. This will help you feel refreshed without interfering with your evening sleep. Set an alarm to make sure you don't nap for too long.
- Time it right: The best time for a nap is during the early afternoon. This is when your body experiences a natural energy dip. Napping in the late afternoon or evening can disrupt your nighttime sleep.
- Examine your motivation: Ask yourself why you're feeling the need to nap. Are you getting enough sleep at night? If not, work on improving your nighttime sleep habits. This may include sticking to a regular sleep schedule, avoiding caffeine and alcohol late in the day, turning off electronics at least an hour before bedtime, and creating a cool, dark, and quiet sleep environment.
- Be alert to signs of a sleep disorder: If you're consistently tired during the day despite getting enough sleep at night, it may be a sign of a sleep disorder. Consult with your doctor if you're concerned.
- Limit napping: If you find yourself napping frequently and for long periods, it may be a sign that you're not getting enough sleep at night. Limiting your naps can help improve your overall nighttime sleep.
- Avoid a vicious cycle: Napping too much during the day can make it harder to fall asleep at night, leading to a cycle of sleep disruption. Try to prioritize getting a full night's rest instead of relying on long naps during the day.
Remember, while napping can be beneficial, it's important to keep them short and sweet to avoid any negative impacts on your sleep and overall health.
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Avoid bright lights before bed
To avoid waking up during REM sleep, it's important to understand what REM sleep is and how it affects your sleep cycle. REM sleep, or rapid eye movement sleep, is a stage of sleep during which you are most likely to dream. It is one of the four to six sleep cycles that humans typically go through each night, and it is characterised by increased brain activity, eye movements, and changes in heart and breath rate.
To avoid bright lights before bed, there are several steps you can take:
- First, aim to reduce your exposure to bright lights at least an hour before bedtime. This includes turning off electronic devices such as phones, computers, and TVs, as the blue light emitted by these devices can interfere with your sleep.
- Create a sleep-conducive environment by using dim lighting and installing dark curtains or blinds to block out any external light sources.
- If you need to use lights before bed, opt for warm, soft lighting. Avoid overhead lights and instead use lamps or night lights with warm-toned bulbs.
- Consider using a sleep mask or eye mask to block out light while you sleep. This can be especially helpful if you need complete darkness to sleep or if you are sensitive to light.
- Establish a bedtime routine that includes winding down activities such as reading, meditation, or listening to soothing music in low light. This can help signal to your body that it's time to prepare for sleep.
- If you work night shifts or have an irregular sleep schedule, invest in a good pair of blue-light-blocking glasses. These glasses can help reduce the impact of bright lights on your sleep-wake cycle.
By avoiding bright lights before bed, you can help regulate your sleep cycle, improve your sleep quality, and increase the chances of waking up during a lighter stage of sleep rather than during REM sleep.
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Exercise regularly
Exercising regularly is a great way to improve your sleep quality and ensure you wake up feeling refreshed. Here are some tips to incorporate regular exercise into your routine:
- Make it a daily habit: Aim to engage in some form of physical activity every day. It doesn't have to be intense; even a gentle walk or some light stretching can make a difference.
- Find an activity you enjoy: Finding an exercise routine that you genuinely enjoy will make it easier to stick with it. Experiment with different activities such as yoga, swimming, dancing, or team sports until you find something that resonates with you.
- Schedule your workouts: Treat your exercise routine like any other appointment and schedule it into your day. This will help you stay committed and develop a consistent habit.
- Exercise at the right time for you: Everyone is different when it comes to the best time to exercise. Some people prefer an early morning workout to energize their day, while others find that exercising in the evening helps them sleep better at night. Pay attention to your energy levels and choose a time that works best for you.
- Start slowly and gradually increase intensity: If you're new to exercise, start with moderate-intensity activities and gradually increase the intensity and duration of your workouts as you build stamina.
- Combine with a healthy diet: A healthy diet and regular exercise go hand in hand. Ensure you're fueling your body with nutritious foods to support your workouts and promote better sleep.
- Listen to your body: It's important to push yourself, but also to recognize your body's limits. Allow for rest days and adjust your routine as needed.
- Make it social: Exercising with friends or joining a fitness group can help keep you motivated and accountable. It's also a great way to connect with like-minded people and build a support system.
- Set realistic goals: Set specific and achievable goals to help you stay focused and track your progress. For example, you could aim to increase your walking distance by a certain amount each week or gradually build up to running a 5K.
- Change it up: Vary your workouts to prevent boredom and challenge your body in different ways. You can try different types of exercises, explore new environments, or incorporate different types of training (e.g., cardio, strength training, interval training).
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Frequently asked questions
REM stands for rapid eye movement sleep, which is when most dreams occur. It is believed to be beneficial for learning, memory, and mood.
Waking up during REM sleep can interrupt the flow of memory aggregation and leave you feeling groggy and disoriented.
Try to schedule your sleep in multiples of 90 minutes, as sleep cycles typically last around 90 minutes. For example, if you need to wake up at 6 am, try to be asleep by midnight, 10:30 pm, or 9 pm.
You can try setting two alarms—one for 90 minutes before you want to wake up and another for when you actually want to wake up. This will allow you to wake up after your REM state.
Yes, it is important to get enough sleep overall, not just to avoid REM sleep. Try to get 7-9 hours of sleep per night and improve your sleep hygiene by exercising regularly, getting natural sunlight, and practicing mindfulness.