Factors That Interrupt Your Rem Sleep

Interrupted sleep is a common problem, with nearly 36% of adults waking up during the night three or more times a week. The causes can be varied, from a snoring partner to your own racing thoughts. However, the effects of interrupted sleep are far-reaching, impacting your health, quality of life, and overall well-being. During healthy sleep, your body progresses through a series of sleep cycles, each made up of distinct stages. Repeated interruptions can disrupt this process, causing fragmented sleep, which has been linked to various issues, including cognitive decline, mood disorders, and an increased risk of accidents. Addressing interrupted sleep involves optimising your sleep routine and environment, as well as treating any underlying sleep disorders or health issues.

Stress and anxiety

Anxiety disorders are the most common mental health problem in the United States, and insufficient sleep is known to have far-reaching negative implications for overall health. Understanding and addressing the links between anxiety and sleep are crucial for physical and emotional wellness.

Anxiety disorders encompass a range of specific disorders, including Generalized Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder, Specific Phobias, Obsessive-Compulsive Disorder (OCD), and Post-Traumatic Stress Disorder (PTSD). In these disorders, anxiety becomes excessive, with fears that are not proportional to the situation and worrying that interferes with everyday life.

The symptoms of anxiety disorders can affect people both emotionally and physically. People with anxiety may experience extreme nervousness, irritability, a sense of impending doom, rapid breathing and heartbeat, and gastrointestinal distress. They may also attempt to avoid situations that could trigger heightened worry, which can interrupt their daily activities. Over time, a person with an anxiety disorder may become accustomed to a constant state of distress or fear.

The impact of anxiety disorders on sleep can vary. In some cases, anxiety may keep people from falling asleep, while in others, it may cause frequent interruptions during the night. This can result in sleep deprivation, which can further worsen anxiety symptoms.

Additionally, stress and anxiety can lead to a state of mental hyperarousal, making it even more challenging to fall asleep and increasing sleep reactivity. This means that people with anxiety disorders are more likely to experience sleeping problems when facing stress.

To manage anxiety-related sleep issues, it is essential to practice good sleep hygiene and seek professional help if needed. Cognitive-behavioral therapy (CBT) is a common treatment for anxiety disorders, and it has been successful in decreasing anxiety and improving sleep. Certain medications, such as anti-anxiety drugs, antidepressants, and beta-blockers, can also help mitigate symptoms.

Building healthy sleep habits and a consistent sleep routine can also make a significant difference. This includes making your bed more comfortable, eliminating sources of sleep disruption like light and noise, and avoiding caffeine and alcohol in the evening. Relaxation techniques, such as deep breathing, mindfulness meditation, and guided imagery, can also help reduce anxiety and promote peaceful sleep.

Age and health

Age

As people age, their sleep patterns and preferences change significantly. Older adults tend to go to bed and wake up earlier, and their sleep efficiency declines. They experience a reduction in slow-wave sleep (SWS), which is the deep sleep stage that helps individuals feel rested. Older adults also have more fragmented sleep and a higher number of awakenings during the night. This may be due to an advanced circadian rhythm or increased sensitivity to light. Additionally, older adults may have difficulty maintaining long sleep episodes due to decreasing sleep homeostasis and various medical factors.

Health

Several health conditions and disorders can interrupt REM sleep. These include restless legs syndrome (RLS), bruxism, nocturia, cardiovascular issues, hormonal changes, lung problems, and neurological disorders. Obstructive sleep apnea (OSA) is a common condition that causes repeated lapses in breathing, leading to brief arousals from deep sleep. Individuals with OSA often experience excessive daytime sleepiness as a result. Other health issues such as pain, obesity, diabetes, and heart conditions can also increase the risk of sleep interruptions. Addressing these underlying health issues is crucial for improving sleep continuity.

Light exposure

Therefore, exposure to light, especially blue light from electronic devices like phones, tablets, and computers, can interfere with melatonin production and disrupt sleep. This is particularly true if such devices are used close to bedtime or during the night. Additionally, light exposure during the day can also impact sleep. Getting outside and exposing yourself to natural light, especially in the morning, can help regulate your body's internal clock and promote better sleep.

To minimize the impact of light exposure on your sleep, it is recommended to reduce the use of electronic devices before bed and avoid them altogether while in bed. Turning off all electronics and closing your bedroom door can reduce blue light exposure. Using low-wattage lamps and installing blackout curtains can also help minimize light exposure in your bedroom.

Additionally, getting exposure to natural light during the day, especially in the morning, can help regulate your body's internal clock and promote better sleep at night. This can be achieved by going outside, sitting near a window, or using a light therapy lamp that mimics natural light.

By managing your exposure to light, both before bed and during the day, you can help promote better sleep and reduce interruptions to your REM sleep.

Lifestyle choices

Caffeine and Alcohol Consumption:

Excessive caffeine and alcohol consumption can negatively affect your sleep. Caffeine can increase your likelihood of waking up during your sleep, even if consumed six hours before bedtime. It can also impact the amount of time you spend in light and deep sleep. While alcohol may help you fall asleep initially, it disrupts your REM sleep and causes you to wake up earlier than usual. Additionally, alcohol can interrupt your sleep by increasing your need to urinate during the night.

Late-Night Meals and Snacking:

Heavy meals close to bedtime can disrupt your sleep by causing stomach discomfort. Late-night snacks, especially those high in fat or sugar, can also interfere with your sleep.

Inconsistent Sleep Schedule:

Maintaining a consistent sleep schedule is crucial for optimal sleep quality. This includes sticking to a consistent bedtime and wake-up time, even on weekends. Napping for too long during the day can also impact your sleep at night.

Electronic Device Usage:

Using electronic devices such as cell phones, tablets, or laptops before bed can disrupt your sleep. The blue light emitted by these devices can interfere with your body's natural sleep-wake functions.

Bright Lights and Noisy Environments:

Excessive light and noise in your bedroom can be disruptive. Bright lights can suppress your body's production of melatonin, a hormone that regulates your sleep-wake cycle. Noisy environments or disruptive bed partners, such as a snoring partner, can also interrupt your sleep.

Physical Activity:

Exercising too close to bedtime can affect your sleep. While physical activity is essential for overall health, try to schedule your workouts earlier in the day or opt for morning exercises if you find that nighttime workouts interfere with your sleep.

Making positive changes to these lifestyle choices can help improve your sleep quality and ensure you get the restorative REM sleep your body needs.

Sleep environment

The quality of your sleep environment can have a significant impact on your sleep. Here are some tips to optimise your sleep environment and minimise interruptions to your REM sleep:

Keep your bedroom dark and quiet

Keep your bedroom dark by using blackout curtains, a low-wattage bedside lamp, or a sleep mask. If necessary, consider using earplugs or a white noise machine to block out any noise.

Set a comfortable temperature

Set your bedroom temperature to a comfortable level, erring on the cooler side if necessary. A gradual decrease in body temperature can promote sleep onset and maintenance.

Ensure your bed is comfortable and inviting

Make sure your mattress, pillows, blankets, and sheets are comfortable and inviting. If your mattress is old or uncomfortable, consider investing in a new one.

Address any issues with a bed partner

If you share your bed with someone who snores or is restless, talk to them about finding solutions, such as using earplugs or a white noise machine.

Optimise your sleep routine

Stick to a consistent sleep schedule, even on weekends. Avoid bright lights and electronics before bed, and reduce your caffeine and alcohol intake, especially close to bedtime.

Frequently asked questions