From the Research
To minimize persistent hyperarousal and activation of the sympathetic nervous system throughout the day after being startled awake during REM sleep, it is crucial to use a gentle wake-up method, such as a sunrise alarm clock or a smart sleep cycle app, and to maintain a consistent sleep schedule. This approach is supported by the most recent and highest quality study available, which highlights the importance of regulating the body's stress response and circadian rhythm to prevent the fight-or-flight response triggered by sudden awakening during REM sleep 1. Some key strategies to reduce anxiety and hyperarousal include:
- Using a gentle wake-up method to avoid sudden cortisol spikes
- Setting alarms for 90-minute intervals to align with sleep cycles and avoid waking during REM
- Practicing relaxation techniques, such as deep breathing exercises (4-7-8 method) and progressive muscle relaxation, to activate the parasympathetic nervous system
- Limiting caffeine and exercising regularly, but not close to bedtime
- Maintaining a consistent sleep schedule, even on weekends It is also important to note that waking during REM sleep can lead to increased amygdala activity and emotional intensity, which can contribute to hyperarousal and anxiety throughout the day 2. If symptoms persist, it is recommended to consult a doctor, who may suggest cognitive behavioral therapy for insomnia (CBT-I) or short-term use of sleep aids or anti-anxiety medications.