Rem Sleep Elusive: Understanding The Science Behind Sleep Patterns

Sleep is essential for our health and well-being, and a good night's rest is made up of several stages, including REM sleep. REM sleep is the fourth and final stage of sleep, and it's when the brain is most active. It typically occurs about 90 minutes after falling asleep, and it's characterised by rapid eye movement, increased heart rate and blood pressure, irregular breathing, and relaxed muscles. During this stage, the brain processes emotions and consolidates memories, converting short-term memories from the day into long-term ones.

If you're wondering why you're not getting any REM sleep, it could be due to various factors, including stress, late meals, screen time before bed, sleeping in a new place, or consuming alcohol or certain medications.

Alcohol consumption before sleep

REM sleep is one of the two major natural sleep stages and is characterised by relaxed muscles, quick eye movement, irregular breathing, elevated heart rate, and increased brain activity. It is also the sleep stage in which most dreams occur.

Alcohol acts as a sedative, interacting with several neurotransmitter systems that are important in the regulation of sleep. It initially acts as a depressant, causing you to fall asleep faster. However, as alcohol is metabolised, it has the opposite effect, disrupting your sleep in the second half of the night.

Alcohol suppresses REM sleep in the first half of the night, leading to decreased REM sleep overall. As alcohol levels drop, you are likely to experience more active REM sleep later in the night, resulting in more vivid or stressful dreams, and causing you to wake up more frequently.

Alcohol also increases urine output, so you may find yourself waking up more often to use the bathroom.

In addition, if you have a sleep disorder such as insomnia or sleep apnea, alcohol consumption can worsen your symptoms and further disrupt your sleep.

Overall, alcohol consumption before sleep can lead to shorter sleep duration and poorer sleep quality, affecting your health and well-being.

Stress during the day

Stress can disrupt sleep by increasing cortisol levels, making it harder to fall asleep and stay asleep. The level of the stress hormone cortisol has important implications for the sleep-wake cycle. While cortisol usually decreases at night in preparation for sleep, studies have found that people with insomnia have higher levels of cortisol in the evening, which are linked to a greater number of nighttime awakenings.

Chronic stress can predispose individuals to sleep disorders like insomnia and sleep apnea. Insomnia is considered chronic once it persists for more than three months. It also has a strong link with mental health disorders, including anxiety, depression, and post-traumatic stress disorder.

Stress is a key risk factor for insomnia, which refers to trouble falling asleep, staying asleep, or waking up too early. Individuals going through stressful events and those who have a hard time coping with stressors are more likely to experience chronic insomnia.

Obstructive sleep apnea occurs when the upper airway becomes momentarily blocked during sleep, causing partial or complete lapses in breathing that lead to mini-awakenings throughout the night. People with sleep apnea are more likely to have high stress levels, regardless of the severity of their apnea symptoms.

Those with sleep apnea and chronic stress may also experience changes to mental pathways that predispose them to anxiety and depressive symptoms. Some researchers have proposed that the periodic lack of oxygen from sleep apnea may be partly responsible for these changes.

Sleep apnea also appears to have a close relationship with post-traumatic stress disorder (PTSD), characterised by permanently high stress levels following a traumatic event. PTSD generally makes it difficult for people to relax. This may lead to lighter, fragmented sleep in which the sleeper is more sensitive to physical changes in the airway. Similarly, people with PTSD often experience nightmares, which may be exacerbated due to sleep apnea's effect on sleep quality. Researchers have found that treating sleep apnea can help ease PTSD symptoms.

Stress reduction may have a beneficial effect on sleep quality and vice-versa. Implementing sleep hygiene techniques may help improve sleep during times of stress:

• Saving your bed for sleep
• Not watching the clock if you wake up during the night
• Scheduling worry time earlier in the day
• Avoiding caffeine, alcohol, and tobacco later in the day
• Keeping a consistent sleep schedule
• Managing light exposure
• Staying active

General sleep hygiene is crucial, but managing stress may be just as important. Certain changes may help you control your stress to improve sleep quality:

• Limiting your news feed
• Keeping up with your hobbies and interests
• Unwinding before bed
• Using relaxation techniques
• Connecting with your family and friends
• Practising mindfulness

Late meals or eating close to bedtime

Additionally, eating late at night can affect your sleep patterns, with women being more vulnerable to these food-related disruptions. Women who consumed higher amounts of fat and calories in the evening took longer to fall asleep, took longer to reach REM sleep, and were more likely to wake up after falling asleep.

To improve your sleep, experts recommend eating at least two hours before bedtime to allow for proper digestion and reduce the risk of gastroesophageal reflux disease (GERD) and heartburn. Avoiding large meals and certain foods, such as fatty foods, acidic foods, and caffeine, can also help reduce the negative impact of late-night eating on your sleep.

Screen time in bed

Screen time before bed can have a detrimental impact on the quality of your sleep. This is due to the blue light emitted by screens, which is known to suppress the production of melatonin—a hormone that plays a crucial role in regulating sleep. The bright light from screens can also strain the eyes, especially when used in total darkness.

The stimulating nature of screen time can also make it difficult to relax and prepare for sleep. When you're engaged in social media, gaming, or simply consuming content, your brain is busy processing information, making it harder to wind down. This overstimulation can lead to increased alertness when you should be feeling sleepy, potentially resulting in insomnia over time.

Additionally, the enticing nature of digital devices and their algorithms can make it challenging to put them down, often leading to reduced sleep duration. The stimulating content and the blue light work together to disrupt your natural sleep-wake cycle or circadian rhythm, which is essential for maintaining healthy sleep patterns.

However, it's important to note that not all screen time will negatively affect sleep. Watching TV, for example, may be less disruptive than using a smartphone or computer, as modern TVs emit less blue light. Nonetheless, the content you watch matters; thrilling or stimulating shows can keep your brain active, making it harder to fall asleep.

To mitigate the negative impacts of screen time on your sleep, consider the following tips:

• Create a screen-free zone in your bedroom, or at least limit your interaction to audio-only content like audiobooks or sleep stories.
• Set a technology curfew by putting away your devices at least an hour before bedtime.
• Use blue light filters or external filters to reduce blue light exposure, or wear blue-light-filtering glasses.
• Avoid using screens in total darkness to minimize eye strain.
• Opt for audio-based mindfulness practices like music, breathing exercises, or meditation to help you relax and prepare for sleep.
• Establish a supportive bedtime routine that includes activities like reading, journaling, or sipping herbal tea to signal to your brain that it's time to wind down.

Sleeping in a new place

Unfamiliar Environment: Sleeping in an unfamiliar environment can affect your sleep quality. This includes factors such as the comfort of the bed, temperature, noise levels, and lighting in the new place. It's important to try to create a sleep environment that is similar to your usual one to promote better sleep.

Change in Routine: Sticking to your regular sleep schedule and bedtime routine is crucial for maintaining sleep quality. When you're in a new place, it can be challenging to maintain your routine, especially if you're in a different time zone or have a busy schedule. Try to go to bed and wake up at the same time, even on weekends, to regulate your body's internal clock.

Stress and Anxiety: Sleeping in a new place may induce stress or anxiety, especially if it's an important trip or you're staying somewhere that is very different from your usual environment. Stress and anxiety can disrupt your sleep, including the REM sleep stage. Finding ways to relax and de-stress before bed, such as meditation or reading, can help improve your sleep quality.

Diet and Substance Use: What you eat and drink can also impact your sleep, especially when sleeping in a new place. Avoid consuming excessive alcohol or caffeine, as they can interfere with your sleep cycles and reduce REM sleep. Eating a heavy meal close to bedtime can also disrupt your sleep. It's best to opt for a light snack if you're feeling hungry before bed.

Physical Activity: Maintaining your physical activity levels when sleeping in a new place is important. Exercise can help improve your sleep quality, but it's recommended to avoid strenuous workouts close to bedtime as they may negatively impact your sleep. Try to incorporate some form of physical activity during the day to promote better sleep.

By being mindful of these factors and maintaining healthy sleep habits, you can improve your chances of getting a good night's sleep, including adequate REM sleep, even when sleeping in a new place.

Frequently asked questions