Rem Sleep Shortage: Causes And Solutions For Better Rest

If you're concerned about the amount of REM sleep you're getting, you're not alone. Sleep is a complex and mysterious process, and while modern medicine has made advances in understanding it, there is still much to learn. REM sleep, in particular, is a fascinating stage characterised by rapid eye movement, brain activity similar to wakefulness, and muscle paralysis. Most adults need about two hours of REM sleep per night, and it is essential for memory consolidation, emotional processing, brain development, and dreaming. However, there are several factors that can affect the amount of REM sleep you get, and it's important to understand the causes and solutions to ensure you're getting adequate rest.

Alcohol, caffeine, and tobacco consumption

Alcohol Consumption

Alcohol can negatively impact sleep quality and quantity, even in moderate amounts. When consumed before bed, alcohol can lead to more frequent wakings and less REM sleep. As a result, you may experience low-quality, fragmented sleep. Additionally, long-term alcohol use can result in chronic sleep problems and disorders like sleep apnea.

Caffeine Consumption

Caffeine intake, especially in high doses and close to bedtime, can delay REM sleep and negatively impact sleep quality. Regular caffeine consumption during the day can also affect REM sleep regulation, making it harder to wake up in the morning.

Tobacco Consumption

Tobacco usage is an external factor that can influence sleep quality. Research has shown that smoking tobacco affects sleep characteristics such as quality, maintenance, and duration. Females and those who smoke more heavily tend to experience greater alterations in their sleep.

Sleep disorders

• Central disorders of hypersomnolence (e.g. narcolepsy)
• Circadian rhythm sleep-wake disorders (e.g. jet lag, shift work sleep disorder)
• Sleep-disordered breathing (e.g. sleep apnea)
• Sleep-related movement disorders (e.g. restless leg syndrome)
• Parasomnias (e.g. sleep myoclonus, sleepwalking, nightmare disorder)
• Other disorders that can affect sleep include insomnia and depression.

If you are experiencing short REM sleep, it could be due to one of the above sleep disorders or other factors such as:

• Stress during the day
• Late meals or eating close to bedtime
• Screen time before bed
• Sleeping in a new place or an unfamiliar bed
• Alcohol consumption before bed
• Caffeine consumption in the evening or close to bedtime

If you are experiencing sleep problems or related symptoms such as excessive tiredness, it is recommended that you consult a medical professional. They can help determine the cause of your sleep issues and develop a treatment strategy to improve your sleep.

Stress

Research suggests that stress can cause a similar hormonal response to that of REM sleep suppression, resulting in a REM rebound. The length of time spent in a stress response is directly related to the magnitude of the REM rebound effect. Animal studies indicate that even a 30-minute exposure to a stressor can induce a REM rebound, with the percentage of REM sleep increasing as stress response time increases, peaking at around two hours.

Additionally, stress can influence the timing of REM sleep. Worrying and stress can cause REM sleep to start earlier in the night, reducing the duration of deep sleep needed for the brain and body's repair. Consequently, individuals may wake up feeling exhausted and lacking motivation, which is characteristic of depression.

Furthermore, if insomnia and nightmares interfere with the regulatory function of REM sleep, reducing cortisol stress hormones, and calming emotions, the brain's amygdala remains in a heightened state of arousal. Clinical research demonstrates that depriving individuals of REM sleep increases the reactivity of the amygdala to emotionally charged events by 60%. This heightened arousal state may contribute to increased risk-taking behaviour, impulsivity, and suicidal thoughts associated with insomnia and depression.

To mitigate the impact of stress on REM sleep, it is essential to prioritise stress management and maintain a consistent sleep schedule. Relaxing rituals before bedtime, such as listening to soft music, taking a warm bath, or reading a book, can help reduce stress levels and improve sleep quality.

Sleep aids

There are many natural sleep aids that can help you get a good night's rest. Here are some options:

• Melatonin: Melatonin is a hormone that your body produces naturally to signal to your brain that it's time to sleep. Melatonin supplements have become a popular sleep aid, especially when dealing with jet lag or shift work. Studies show that melatonin can improve sleep quality and duration. It is generally safe for adults when used for short periods, but more research is needed on its long-term effects.
• Magnesium: Magnesium is a mineral that plays a role in hundreds of processes in the human body, including brain function and heart health. It can help quiet the mind and body, making it easier to fall asleep. Studies suggest that magnesium can regulate melatonin production and relax muscles. It may also increase levels of gamma-aminobutyric acid (GABA), a brain messenger with calming effects.
• Valerian Root: Valerian is an herb native to Asia and Europe, and its root is commonly used to treat symptoms of anxiety, depression, and menopause. It is also one of the most popular sleep-promoting supplements in the US and Europe. While study results are inconsistent, some research suggests that valerian root can improve sleep quality and reduce sleep disorder symptoms.
• Lavender: The soothing fragrance of lavender is believed to enhance sleep. Several studies indicate that smelling lavender oil before bed can improve sleep quality, even for those with insomnia. Lavender aromatherapy is considered safe, but oral ingestion of lavender has been linked to side effects like nausea and diarrhoea.
• Passionflower: Passionflower is a popular herbal remedy for insomnia, especially in the form of tea or extract. While some studies have found no effects, others suggest that passionflower may slightly improve sleep quality.
• Glycine: Glycine is an amino acid that plays a role in the nervous system and may help improve sleep. It is thought to work by lowering body temperature at bedtime, signalling that it's time to sleep. Studies have found that glycine can help reduce fatigue and improve sleep quality and daytime performance.
• Cannabidiol (CBD): CBD is a compound derived from hemp that has been found to relieve anxiety and act as a natural sleep aid. Some studies suggest that CBD can help alleviate insomnia, especially when used in combination with THC. However, more research is needed to establish its effectiveness and long-term safety.

In addition to these natural sleep aids, there are also over-the-counter (OTC) and prescription sleep aids available. However, it's important to note that these often come with side effects and may not be suitable for long-term use. Always consult your healthcare provider before taking any sleep aids, especially if you have any pre-existing conditions or are taking other medications.

Sleep timing and duration

Each sleep cycle, which includes a period of REM sleep, lasts between 80 to 120 minutes, and people typically go through four to six of these cycles per night. This means that a full night's sleep, which includes multiple REM cycles, usually lasts between seven to nine hours. Therefore, if your total sleep duration is shorter than this range, you are more likely to miss out on REM sleep.

The first REM cycle typically occurs around 60 to 90 minutes after falling asleep. As the night progresses and you go through more sleep cycles, the amount of time spent in REM sleep during each cycle increases. Most of your REM sleep occurs in the second half of the night, with the last cycle typically lasting around an hour.

To ensure you are getting enough REM sleep, it is important to maintain a consistent sleep schedule. This involves going to bed and waking up at the same time every day, even on weekends and during vacations. Sticking to a sleep schedule helps regulate your body's sleep-wake cycle, making it easier to fall asleep at night and improving the overall quality of your sleep.

In addition to sleep duration and timing, other factors can impact the amount of REM sleep you get. These include stress, late meals or eating close to bedtime, screen time before bed, sleeping in a new place, and alcohol consumption before sleeping.

Frequently asked questions