What factors can inhibit REM sleep?

Factors that can inhibit REM sleep include:

1. Alcohol Consumption: Alcohol is one of the most potent inhibitors of REM sleep, significantly reducing both the quantity and quality of REM sleep by up to 50% compared to a sober night [Matthew Walker 1 2].

2. Medications: Certain medications, particularly antidepressants like SSRIs, can reduce the amount of REM sleep and delay its onset. These effects are more pronounced early in the treatment phase 3.

   • 

     1

     Alcohol's Impact on REM Sleep

     00:49:19
   • 

     2

     Alcohol's REM Sleep Suppression

     00:04:34
   • 

     3

     Understanding REM Sleep

     00:10:59
   • 

     4

     Unpacking REM Sleep

     00:28:20
   • 

     5

     Sleep Optimization Insights

     00:10:55
     
   • 

     6

     Sleep and Immunity

     01:05:29

3. Light Exposure: Exposure to light, especially blue light from screens, before bedtime can interfere with REM sleep. It’s advisable to reduce screen time and use blackout curtains or a sleep mask to mitigate light exposure at night 4 5.

4. Stress and Anxiety: High levels of stress and anxiety can activate the sympathetic nervous system, making it difficult to fall asleep and achieve REM sleep. Managing stress is crucial for optimizing sleep stages 5.

5. Increased Inflammation: Inflammatory cytokines such as interleukin six (IL-6) can decrease REM sleep. Elevated inflammation levels, often associated with poor sleep and certain illnesses, can adversely affect REM sleep 6.

Maintaining proper sleep hygiene, managing stress, and avoiding alcohol and late-night light exposure can help improve REM sleep quality.