Rem Sleep Interrupted: Tips For A Calm Mind

Waking up during REM sleep can leave you feeling groggy and disoriented, a state known as sleep inertia. Sleep inertia can last from 30 minutes to four hours, during which time you may struggle to perform simple tasks.

REM sleep is the fourth of four stages of sleep. It is characterised by relaxed muscles, quick eye movement, irregular breathing, an elevated heart rate, and increased brain activity. Dreaming occurs during REM sleep, and the brain is highly active.

During non-REM sleep, the brain is less active, and in the deeper stages, your breathing slows, and your blood pressure drops.

If you wake up during REM sleep, you will still have high levels of melatonin, causing sleepiness. However, if you wake up during non-REM sleep, your blood pressure, heart rate, and brain activity are slowed, helping you feel more alert.

Avoid caffeine and nicotine

REM sleep is the fourth and final stage of the sleep cycle, characterised by relaxed muscles, quick eye movement, irregular breathing, an elevated heart rate, and increased brain activity. While the amount of REM sleep needed varies from person to person, most adults need about two hours of REM sleep each night.

Caffeine and nicotine are stimulants that can negatively impact your sleep. Consuming caffeine and nicotine can make it harder to fall asleep and result in more frequent awakenings during the night. This is because they increase your breathing, blood pressure, and heart rate.

If you are trying to improve your sleep, it is important to avoid all sources of caffeine and nicotine, including coffee, cigarettes, vapes, and other tobacco products. It is recommended that you stop consuming these substances at least four hours before bedtime to promote better sleep quality and quantity.

Quitting nicotine can be challenging, and you may experience withdrawal symptoms such as constipation, diarrhoea, headaches, and anxiety. These symptoms typically peak within the first few days and subside within a few weeks. To improve your sleep while quitting nicotine, try exercising during the day to combat cravings and reduce caffeine intake, as quitting smoking can affect how your body metabolises caffeine.

If you are experiencing difficulty sleeping due to nicotine withdrawal, consider speaking to your doctor about nicotine replacement therapy. While this may cause temporary sleep issues, the benefits of quitting nicotine outweigh the risks.

Exercise and spend time outdoors

Spending time outdoors and exercising can have a positive impact on your mental and physical health. Here are some tips to help you exercise and spend time outdoors:

Spend Time in Nature

Spending time in nature and natural light can improve your mood and reduce stress and depression. Research has shown that spending at least 120 minutes in nature per week can significantly improve your health and well-being. This can be done in a 2-hour chunk or broken up into smaller segments.

Improve Your Sleep

Exercising outdoors can help improve your sleep. Cells in your eyes need enough light to get your body's internal clock working correctly. Sunlight, especially in the early morning, can help you fall asleep more easily at night.

Boost Your Vitamin D Levels

Exercising outdoors can increase your exposure to sunlight, which is essential for your body to produce vitamin D. Vitamin D is important for your bones, blood cells, and immune system. It also helps your body absorb certain minerals, like calcium and phosphorus. Spending just 5 to 15 minutes in the sun 2-3 times a week is enough to reap these benefits.

Connect with Your Community

Getting outside can help you connect with the people and places in your community. Human contact and a sense of community are important for your mental health. Try planning a walking route that takes you to a friend's house, a park, and then to a local coffee shop.

Improve Your Focus

Studies have shown that spending time outdoors can improve your focus and concentration. In one study, children with ADHD were able to concentrate better after a walk in the park compared to a walk in an urban area.

Boost Your Creativity

Time spent in nature can also boost your creativity and problem-solving abilities. The outdoors engages your attention in a quieter way, allowing your mind to refocus.

Improve Your Self-Esteem

As little as 5 minutes of outdoor activity can improve your self-esteem, especially if you're near water or green spaces. More relaxed activities, like a walk, bike ride, or gardening, seem to be particularly effective.

Strengthen Your Immune System

Exercising outdoors can strengthen your immune system. Spending time in nature exposes you to phytoncides, organic compounds released by plants that boost immune function. Sunlight also energizes T cells in your immune system, which helps fight infections.

Burn More Calories

Research indicates that people who exercise outdoors burn 10% more calories when walking or running compared to working out on a treadmill at the same speed. The distractions of your surroundings can make your workout feel less strenuous, leading to longer exercise durations.

Protect Your Skin

While sunlight has many benefits, remember to protect your skin when spending time outdoors. Wear sunscreen, long sleeves, sunglasses, and a hat to shield yourself from excessive sun exposure.

Avoid TV and electronics before bed

Avoiding TV and other electronics before bed is an important step in improving your sleep quality and duration. This is because electronic devices emit blue light, which has been shown to negatively impact sleep.

Blue light is a short-wavelength enriched light, also known as cold light. It is emitted by electronic devices such as cell phones, tablets, e-readers, computers, and fluorescent and LED lights. Exposure to blue light before bed has been shown to reduce or delay the natural production of melatonin, a hormone that controls your sleep-wake cycle. With less melatonin, you are likely to feel more tired and irritable during the day.

Blue light can also reduce the amount of time you spend in slow-wave and REM sleep, which are vital for cognitive functioning. Children are particularly vulnerable to sleep problems stemming from blue light exposure. Studies have shown a link between using devices with screens before bed and increases in sleep latency, or the amount of time it takes to fall asleep.

To improve your sleep, it is recommended to avoid using computers, smartphones, and other blue light-emitting devices in the hours leading up to bedtime. Instead, you can engage in relaxing activities that don't involve screens, such as reading a book, stretching, meditating, journaling, or listening to calming music.

If avoiding screens altogether is not possible, there are a few strategies you can employ to minimise their impact on your sleep:

• Use blue light filters or nighttime mode on your devices to reduce blue light emissions and decrease the display's brightness.
• Invest in a pair of blue light-blocking glasses to shield your eyes from blue light.
• Keep your bedroom lights dim as light intensity can interfere with melatonin production and your sleep-wake schedule.

By avoiding TV and electronics before bed, or at least minimising their impact, you can improve your sleep quality and duration, and promote healthy levels of melatonin production and a balanced sleep-wake cycle.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine can help you wind down each night and improve your sleep. Here are some tips to help you create a soothing pre-sleep ritual:

• Set a bedtime: Decide on a bedtime and wake-up time that works for your schedule and stick to it every day, even on weekends. This helps train your brain to feel tired at the right time.
• Avoid electronics: The blue light emitted by electronic devices like phones, laptops, and TVs can trick your brain into thinking it's daytime, suppressing the production of the sleep hormone melatonin. Put away all electronics at least 30 minutes before bedtime.
• Have a light snack or herbal tea: Avoid heavy meals and alcohol close to bedtime as they can cause indigestion and disrupt your sleep. Instead, opt for a light snack or herbal tea to calm your stomach and induce sleepiness.
• Stretch, breathe, and relax: Practise relaxation techniques such as deep breathing, progressive muscle relaxation, or yoga to release physical and mental tension. Meditation can also help you manage emotions and reduce anxiety.
• Write down a to-do list or journal: Journaling can be restorative, helping to sort out thoughts and feelings before bed. Alternatively, a simple to-do list can help you feel more organised and reduce worries about the next day.
• Prepare your bedroom: Make your bedroom a sleep oasis by adjusting the temperature, turning off noisy electronics, dimming the lights, and removing clutter. Aromatherapy with calming scents like lavender can also promote relaxation.

Set a sleep schedule and stick to it

Setting a sleep schedule and sticking to it is one of the most effective ways to improve your sleep quality and get the rest you need. Here are some tips to help you establish and maintain a consistent sleep schedule:

• Determine your ideal sleep duration: The amount of sleep needed varies from person to person and can change throughout your life. Generally, adults require 7-9 hours of sleep per night. However, some people may need more or less sleep. Listen to your body and adjust your sleep duration accordingly.
• Set a consistent bedtime and wake-up time: Go to bed and wake up at the same time every day, including weekends and holidays. Maintaining a consistent sleep schedule can significantly improve your sleep quality and make it easier to fall asleep and wake up.
• Create a bedtime routine: Establish a calming bedtime routine that helps you wind down and prepares your mind and body for sleep. This could include activities such as reading, listening to soothing music, practising meditation or deep breathing, or taking a warm bath.
• Avoid stimulants and heavy meals close to bedtime: Caffeine and nicotine are stimulants that can interfere with your sleep. Avoid consuming them close to bedtime. Similarly, heavy meals or excessive alcohol consumption before bed can disrupt your sleep. Opt for a light snack if you feel hungry.
• Limit screen time before bed: The blue light emitted by electronic devices can disrupt your body's natural sleep-wake cycle. Avoid watching TV or using electronic devices at least an hour before bedtime. Instead, engage in relaxing activities that promote sleepiness.
• Make your bedroom sleep-friendly: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable sleep environment. Reserve your bedroom for sleep and intimacy only; avoid working, eating, or watching TV in bed.
• Exercise and spend time outdoors: Engaging in physical activity during the day and spending time outdoors in natural sunlight can help improve your sleep quality. However, avoid strenuous exercise close to bedtime, as it may make it harder to fall asleep.
• Avoid napping, if possible: Napping can disrupt your nighttime sleep, especially if you nap for too long or too close to bedtime. If you must nap, aim for 20-30 minutes in the early afternoon.
• Manage stress: Stress can interfere with your sleep. Practise relaxation techniques such as meditation, deep breathing, or yoga to help you unwind and improve your sleep.
• Seek professional help if needed: If you consistently struggle with sleep, consider consulting a healthcare professional. They can help identify any underlying sleep disorders or conditions that may be affecting your sleep and provide personalised advice and treatment options.

Frequently asked questions