Unlocking Rem Sleep: Strategies For Better Rest

Sleep is a complex and mysterious body process, and while we know that it is crucial for a healthy brain and body, experts are still learning about the importance and specific functions of REM sleep. If you're not getting enough REM sleep, it can have a serious impact on your quality of life and health. So, why might you not be hitting REM sleep?

REM sleep is the final stage of sleep, occurring about 90 minutes after you fall asleep. During this stage, your eyes move rapidly, your heart rate and blood pressure increase, and your brain activity is similar to that of when you're awake. REM sleep is important for memory, emotional processing, and brain development, particularly in newborns and infants.

There are several factors that could be preventing you from getting enough REM sleep. These include:

- Sleep disorders, such as insomnia or sleep apnea

- Sleep deprivation

- Taking certain medications, such as antidepressants

- Substance use, including alcohol, caffeine, and other drugs

- Exposure to artificial light at night, such as from screens

Alcohol, caffeine, and tobacco consumption

Alcohol

Alcohol is a sedative and can help induce sleep. However, this type of sleep is fragmented, and you're likely to wake up in the middle of the night when its calming effects wear off. As you continue to consume alcohol every day before bedtime, its sleep-inducing effects decrease, and its disruptive effects replace them, leading to alcoholism and insomnia. Older people are more likely to experience this than younger adults because they experience higher alcohol levels in the blood and brain after consuming the same amount of alcohol as young people. Research shows that sleep disorders are more common among alcoholics than non-alcoholics. According to the National Institute on Alcohol Abuse and Alcoholism, 18% of alcoholics are likely to be affected by insomnia compared to 10% of non-alcoholics.

Caffeine

Caffeine acts as an adenosine antagonist, blocking sleep-promoting neurochemicals. However, most research shows that it doesn't significantly affect sleep patterns for most people.

Tobacco

Nicotine is a stimulant and can make sleep more difficult by masking typical signs of sleepiness. It can also increase breathing disorders that impact sleep, such as asthma and sleep apnea. Vaping may deliver more powerful stimulant effects than smoked nicotine, further disrupting sleep. Nicotine was found to be the most common substance that kept people awake at night.

Sleep disorders

Substance use can also impact REM sleep. Alcohol, for example, can delay the onset of REM sleep and reduce the amount of time spent in this stage. Similarly, caffeine and tobacco can interfere with the normal progression through the sleep stages, particularly if consumed in the evening or close to bedtime. Other substances, such as cannabis and drugs, can also cause sleep disturbances and fragmented REM sleep.

Certain medications can also affect REM sleep. Antidepressants, for instance, have been found to decrease REM sleep periods. Opioid or narcotic pain medications, benzodiazepine medications, and antipsychotics may also have an impact.

Mental health issues can also play a role in REM sleep disturbances. Conditions such as schizophrenia, bipolar disorder, and major depressive disorder have all been linked to disturbances in REM sleep.

Additionally, exposure to artificial light at night, especially from electronic devices, can disrupt the circadian rhythm and impact REM sleep.

If you suspect that you have a sleep disorder or are concerned about your sleep quality, it is important to consult a healthcare professional or a sleep expert for evaluation and guidance.

Medication

If you suspect that your medication is interfering with your REM sleep, consult your doctor. They can help determine if your medication is affecting your sleep patterns and guide you toward alternative options. It is important to note that the benefits of certain medications may outweigh the drawbacks, and stopping or switching medications should only be done under medical supervision.

In some cases, medication can be used to enhance REM sleep. For example, melatonin, a hormone that regulates the sleep cycle, is often recommended as a first-line treatment for REM sleep behaviour disorder (RBD). This is because it rarely causes side effects, and can be increased gradually until symptoms improve. Other medications that have been shown to reduce RBD symptoms in some cases are clonazepam, a sedative, and pramipexole, a dopamine agonist.

Substance use

Additionally, certain medications, such as opioid or narcotic painkillers, benzodiazepines, and antidepressants, are known to affect REM sleep quality and quantity. These medications can cause a suppression of REM sleep, leading to a rebound effect when discontinued. It is important to consult a healthcare professional if you are concerned about the effects of substance use on your sleep.

Lack of exercise

Exercising also helps reduce stress levels, which is a common barrier to falling and staying asleep. It also improves your mood, leading to increased enthusiasm for exercise and creating a positive feedback loop. Research shows that physically active individuals have higher levels of positive emotions and tranquility during exercise and lower levels of negative emotions and tiredness.

Engaging in physical activity can also help regulate body temperature, which is necessary for falling asleep. An increase in body temperature during exercise aids the eventual drop 30-90 minutes post-exercise, facilitating sleepiness. Scientific literature suggests that adults who exercise for at least 30 minutes a day tend to sleep for an average of 15 minutes longer than those who do not exercise.

In addition, moderate to vigorous exercise can decrease the risk of excessive weight gain, which in turn makes you less likely to experience symptoms of obstructive sleep apnea (OSA). Exercise can also help alleviate daytime sleepiness and, for some people, reduce the need for sleep medications.

However, it is important to note that exercising too close to bedtime may not be beneficial for sleep. Traditional sleep hygiene dictates that intensive exercise during the three-hour period leading up to sleep can negatively impact sleep by increasing your heart rate, body temperature, and adrenaline levels. Therefore, it is recommended to exercise several hours before bed to give your body time to relax and prepare for sleep.

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