Increase REM Sleep: Hidden Tricks To Sleep Better
Increase REM Sleep: Hidden Tricks To Sleep Better
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The purpose of sleep is not well understood, particularly REM sleep.[1][2][3] Multiple theories regarding sleep function have been proposed, including memory integration and consolidation, neuronal homeostasis, and metabolic conservation. Despite the lack of consensus, the effects of poor sleep, including impaired memory and cognitive function, are well documented.[1]
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Mechanism
Sleep exists as two distinct types: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep.[2][3] The hallmark of sleep physiology is the sleep-wake cycle in which a person vacillates between NREM and REM sleep throughout the night. The switches between NREM and REM sleep are controlled by reciprocal inhibition of monoaminergic and cholinergic neurons.[2] Cholinergic neurons become highly active during REM. This increase in cholinergic activity is accompanied by a drastic decrease in adrenergic and serotonergic neuron activity and is reversed in NREM sleep. This results in a series of distinct stages of differing wakefulness levels that characterize the different stages of normal sleep.
Sleep architecture is influenced by two separate processes: process S and process C.[4][3] Process S is also called the “homeostatic sleep drive” and increases activity with each hour spent awake. Process C refers to the circadian rhythm and is responsible for maintaining appropriate sleep/wake cycles by promoting sleep during the night and wakefulness during the day. This drive increases throughout the day until bedtime when it begins to decline to promote sleep consolidation.
Physiological Disruptions of Sleep
Narcolepsy results from the inherited loss of orexin-releasing neurons in the lateral hippocampus, which causes somnolence, sleep cycle disruptions, and cataplexy.[2][7] A hallmark feature of narcolepsy is episodes of uncontrollable sleepiness that results in waking refreshed, referred to as “sleep attacks.” This is due to aberrant activation of REM sleep circuits that result in the paralysis or hypotonia characteristic of narcolepsy.[7] Cataplexy is pathognomic for this condition and consists of loss of muscle tone that is often induced by stressors such as loud noises or heightened emotions.
Obstructive sleep apnea (OSA) is the cessation of airflow despite normal respiratory effort due to partial or complete obstruction of the upper airway.[8][6] Polysomnography is the gold standard test to diagnose OSA. REM sleep correlates with the severity of sleep apnea secondary to the differences in sleep positions between REM and NREM sleep.
Source: https://www.ncbi.nlm.nih.gov/books/NBK531454/
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