Suppressing Rem Sleep: Exploring The Science And Strategies

REM sleep, or rapid eye movement sleep, is one of the two major natural sleep stages. It is characterised by rapid eye movement, increased brain activity, and muscle paralysis. During this stage, the body also experiences a rise in blood pressure and heart rate, and a fall in body temperature. REM sleep is important for brain development, learning, memory, and emotional processing. While the purpose of REM sleep is still unknown, a lack of it can lead to fatigue, irritability, changes in mood and memory, and issues with cognition and problem-solving. Certain medications, such as antidepressants, and substances like alcohol and caffeine, are known to suppress REM sleep.

REM sleep is important for memory and learning

REM sleep may also help with problem-solving. During REM sleep, unique connections within the brain may be made, and in newborns, REM sleep contributes to brain development. Research has shown that sleep after learning is essential to help save and cement new information into the brain's architecture, meaning that you are less likely to forget it.

REM sleep also plays a role in forming long-term memories. MRI scans indicate that the slow brain waves of deep sleep serve as a courier service, transporting memories from the hippocampus to more permanent storage sites. REM sleep also helps link new memories to earlier ones.

REM sleep is also important for emotional processing and creativity. It helps process emotional memories, which can reduce the intensity of emotions. Research has also shown that REM sleep may play a role in strengthening critical thinking and creative problem-solving skills.

REM sleep behaviour disorder (RBD) is a condition where people act out their dreams

The symptoms of RBD can vary in severity, ranging from mild muscle twitches to jumping or falling out of bed. People with RBD may talk, shout, or scream, and their episodes may be triggered by violent nightmares. About 80% of people with RBD experience sleep-related injuries, and their bed partners are also at risk. The disorder is more common among men over 50, with men being nine times more likely than women to develop RBD.

There are two main types of RBD: isolated (idiopathic) and symptomatic (secondary). Isolated RBD occurs without an underlying cause, and most people with this type will eventually develop a neurodegenerative condition such as Parkinson's disease, Lewy body dementia, or multiple system atrophy (MSA). Symptomatic RBD is caused by an underlying condition, such as Type 1 narcolepsy, or the use of certain antidepressants, which is known as drug-induced RBD.

The exact cause of RBD is not fully understood, but researchers believe it may be related to issues in the brainstem, specifically in the pons region, which controls muscle paralysis during REM sleep. Treatment for RBD focuses on creating a safe sleeping environment, and in severe cases, medications such as melatonin, clonazepam, or pramipexole may be prescribed to reduce symptoms.

While there is no guaranteed way to prevent RBD, addressing substance use, such as alcohol consumption, can help, as substances can trigger or worsen the disorder.

Insomnia, undiagnosed sleep disorders and chronic sleep deprivation can cause a lack of REM sleep

Sleep is divided into four stages, one of which is REM sleep, characterised by rapid eye movement. The average person experiences four to six REM episodes during a normal night of sleep.

Insomnia, undiagnosed sleep disorders, and chronic sleep deprivation can all cause a lack of REM sleep.

Insomnia

People with insomnia tend to obtain less REM sleep. Insomnia is a sleep disorder that can cause difficulties falling or staying asleep. It can lead to fatigue, irritability, changes in mood and memory, and issues with cognition and problem-solving.

Undiagnosed Sleep Disorders

Undiagnosed sleep disorders can also contribute to a lack of REM sleep. These include:

• Obstructive sleep apnea
• Narcolepsy
• REM sleep behaviour disorder

Chronic Sleep Deprivation

Chronic sleep deprivation can also cause a lack of REM sleep. This can be caused by:

• Mood disorders, such as anxiety, depression, or post-traumatic stress disorder (PTSD)
• Substance use, including opioid or narcotic pain medications, benzodiazepines, and antidepressants
• Other medical conditions

Alcohol, caffeine and tobacco can interfere with REM sleep

Alcohol, caffeine, and tobacco can all negatively impact REM sleep. Firstly, alcohol can disrupt sleep architecture, altering the way the body cycles through the four stages of sleep. Typically, sleep begins with three non-REM stages and ends with the REM stage. However, consuming alcohol before bed can result in more deep sleep and less REM sleep initially. Later in the night, once the body has metabolised the alcohol, you may experience more frequent awakenings and fragmented, low-quality sleep.

Experts recommend avoiding alcohol at least three hours before bed. This is because alcohol remains in your bloodstream until your liver metabolises it, which typically occurs at a rate of about one drink per hour. If you have alcohol in your system when you fall asleep, your sleep is likely to be disrupted.

Caffeine can also negatively impact REM sleep. Research has found that caffeine delays the onset of REM sleep and worsens the quality of awakening. It is recommended that you only consume caffeine in the morning and at least 12 hours before bedtime. This is because caffeine can delay sleep onset and disrupt your sleep architecture if it is still in your bloodstream before bed.

Tobacco use may also interfere with normal progression through the sleep stages, especially if consumed in the evening or close to your desired sleep period. It is best to avoid tobacco entirely in the late afternoon or evening to prevent it from negatively impacting your sleep.

Antidepressants and other medications can suppress REM sleep

The effects of antidepressants on sleep vary depending on the type of antidepressant, the dosage, the time of administration, and the duration of treatment. Some antidepressants with sedative properties, such as doxepin, mirtazapine, and trazodone, can improve sleep quality and increase sleep efficiency. On the other hand, antidepressants with activating effects, such as fluoxetine and venlafaxine, may disrupt sleep.

Other medications that can affect REM sleep include opioid or narcotic pain medications, benzodiazepines (sometimes used to treat sleep disorders), and antipsychotics. Additionally, substance use, including alcohol, caffeine, tobacco, and certain illegal drugs, can interfere with normal sleep progression and reduce the time spent in REM sleep.

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