Understanding Rem Sleep Interruption: Strategies For Better Sleep

REM sleep is important for learning and memory, and it helps us concentrate and regulate our mood. If your REM sleep is interrupted, you may experience trouble coping with your emotions, concentrating, a weakened immune system, and grogginess in the morning. If your sleep is interrupted, you may not get enough overall sleep, and you may be at a higher risk of insufficient sleep, which can cause daytime sleepiness, cognitive decline, mood disturbances, and other health risks.

Identify the cause of interruption: This could be due to various factors such as age, stress, lifestyle, or underlying health issues

There are many factors that can cause interrupted sleep. Here are some of the most common ones:

Age

Older adults often experience sleep fragmentation due to changes in their sleep patterns, resulting in less time spent in deep sleep. They spend more time in light sleep stages and are more easily awakened, leading to frequent disturbances and awakenings.

Stress

Stress from personal or professional life can cause interrupted sleep. Anxiety, worrying, or ruminating about problems can make it challenging to fall back asleep after waking up. This is a common issue for parents with young children or caregivers for ill or disabled loved ones, who may be awakened multiple times during the night.

Lifestyle

Certain lifestyle choices and habits can disrupt sleep patterns. These include irregular sleep schedules, excessive consumption of alcohol or caffeine, and the use of electronic devices before bed. Exposure to excessive light or noise in the bedroom, such as from a partner's snoring or electronic devices, can also interfere with sleep.

Underlying Health Issues

Various health conditions and disorders can interrupt sleep. These include restless legs syndrome, bruxism, nocturia, cardiovascular issues, hormonal imbalances, lung problems, neurological issues, and mental health disorders. Certain prescription medications can also have sleep-disrupting side effects. Obstructive sleep apnea, which causes repeated lapses in breathing during sleep, is another common cause of interrupted sleep.

Optimise sleep routine: Establish a consistent sleep schedule, limit electronics, exercise, and avoid caffeine and alcohol

Optimise your sleep routine

Establish a consistent sleep schedule

It is important to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and promote consistent sleep.

Limit electronics use

The blue light emitted by electronic devices such as smartphones, tablets, and computers can interfere with sleep by suppressing the production of melatonin, a natural hormone that helps you feel tired and ready for sleep. Try to avoid using these devices in the hours leading up to bedtime, and if you must use them, enable the 'night mode' feature to reduce blue light emissions.

Get regular exercise

Exercising is great for improving sleep quality and helping you fall asleep more quickly. Aim for at least 30 minutes of moderate aerobic exercise, such as brisk walking, swimming, or cycling. However, pay attention to the timing of your workouts as exercising too late in the day can interfere with your sleep. It is generally recommended to finish your workout at least 1-2 hours before bedtime to give your body temperature and endorphin levels time to return to resting levels.

Avoid caffeine and alcohol

Caffeine can significantly disrupt your sleep, even when consumed up to 6 hours before bedtime. To improve your sleep quality, it is best to refrain from consuming substantial amounts of caffeine after 12:00 pm or 17:00 pm at the latest. Instead of reaching for a caffeinated drink in the afternoon or evening, opt for a decaffeinated or herbal tea, or a glass of water. Similarly, avoid consuming alcohol close to bedtime as it can fragment your sleep and reduce your overall sleep quality.

Improve sleep environment: Ensure a cool, dark, and comfortable bedroom with minimal noise and light

Improving your sleep environment can be a great way to ensure uninterrupted REM sleep. Here are some tips to ensure a cool, dark, and comfortable bedroom with minimal noise and light:

• Use blackout curtains or thick blinds to block out any external light sources, such as streetlights or early morning sunlight. If you're still bothered by light, try using a sleep mask.
• Set your bedroom temperature to a slightly cooler setting. A cool bedroom promotes better sleep.
• Make sure your mattress, pillows, blankets, and sheets are comfortable and inviting. A comfortable bed can help you fall asleep faster and improve your overall sleep quality.
• Minimize noise by keeping your bedroom door closed and using earplugs or a white noise machine to block out any disruptive sounds, such as noisy neighbours or traffic.
• Avoid using electronic devices with bright screens before bed, as the light from these devices can interfere with your sleep. If you must use your phone or laptop, consider using blue light filters or night mode settings to reduce the impact on your sleep.
• Stick to a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and improve your overall sleep quality.
• Establish a relaxing bedtime routine. Reading a book, listening to soothing music, or practising meditation or deep breathing exercises can help you wind down and prepare for sleep.
• Avoid consuming stimulants such as caffeine and nicotine, especially in the evening. These substances can interfere with your sleep and make it harder to fall and stay asleep.
• Limit your alcohol intake and avoid heavy meals close to bedtime. Alcohol and large meals can disrupt your sleep and impact your overall sleep quality. Opt for a light snack if you're hungry before bed.
• Get some natural sunlight during the day. Exposure to natural light helps regulate your body's internal clock and can improve your sleep at night.

Address underlying issues: Seek professional help for sleep disorders or health problems that may be causing interruptions

If you are experiencing interrupted REM sleep, it is important to address any underlying issues that may be causing the interruptions. This may involve seeking professional help for sleep disorders or health problems.

Sleep disorders such as sleep apnea, narcolepsy, and REM sleep behavior disorder (RBD) can cause interruptions to REM sleep. Sleep apnea, for example, is characterised by repeated lapses in breathing that cause brief arousals from deep sleep. Treatment for sleep apnea can dramatically reduce sleep fragmentation. On the other hand, RBD is a parasomnia in which individuals physically act out their dreams during the REM stage of sleep, potentially causing injury to themselves or their bed partner. While there is no cure for RBD, certain safety measures and medications can help manage the symptoms and create a safer sleeping environment.

In addition to sleep disorders, various health problems can also cause interruptions to REM sleep. These include neurological problems, hormonal issues, lung conditions, and cardiovascular issues, among others. Addressing these underlying health issues with the help of a healthcare professional can potentially improve sleep interruptions.

Medications can also impact REM sleep. For instance, certain antidepressants are known to affect REM sleep quality and quantity and can even cause RBD in some individuals. If you suspect that your medication may be disrupting your sleep, consult with your healthcare provider to discuss alternative treatments or adjustments to your medication regimen.

If you are experiencing persistent or worsening interrupted sleep, it is important to talk to your doctor. They can help identify any underlying issues that may be causing the interruptions and recommend appropriate treatments or lifestyle changes to improve your sleep quality.

Practice good sleep hygiene: Include wind-down activities in your bedtime routine, and avoid bright lights and screens before bed

Sleep is incredibly important for maintaining both your mental and physical health. A good wind-down routine can effectively act as a bridge between your active daytime and your relaxed and restorative sleep time.

Limit screen time:

The blue light from electronic devices such as smartphones, laptops, tablets, and televisions can affect your sleep. This light suppresses melatonin production, a hormone that regulates sleep. Try to stop using electronic devices at least an hour before bedtime to increase your chances of falling asleep. If you can, extend this buffer to 90 minutes or two hours to further improve your sleep quality. You can also use blue light filters on your devices or wear blue light-filtering glasses.

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 a Sleep Story or white noise, you can make an exception.

Stick to a supportive bedtime routine:

Create a ritual that tells your brain it's time to wind down. This could be listening to music, reading a physical book, journaling about your day, practicing deep breathing exercises, or sipping chamomile tea. Consistency is important—try to repeat the same wind-down activities for a week or so to strengthen the signal to your body and mind that you’re ready for sleep.

Relax your body:

You can relax your body through various activities such as deep breathing, meditation, gentle yoga stretches, or taking a warm bath. These practices can help calm your mind, release tension, and prepare your body for sleep.

Avoid stimulants:

Caffeine and nicotine are stimulants that can prevent you from sleeping. Avoid consuming coffee, nicotine, or other stimulants close to bedtime.

By incorporating these practices into your bedtime routine, you can improve your sleep hygiene and wind down effectively, setting yourself up for a restful night's sleep.

Frequently asked questions