Author: Onto Fitness Australia

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All About Rapid Eye Movement REM Sleep

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Rapid Eye Movement (REM) sleep is one of the most important stages of the sleep cycle, characterized by several unique features:

  1. Rapid Eye Movement: This stage is named for the quick, random movements of the eyes that occur under the eyelids.
  2. Brain Activity: During REM sleep, brain activity is remarkably similar to that during wakefulness. The brain waves are fast and irregular, resembling those of someone who is awake.
  3. Dreaming: REM sleep is most commonly associated with vivid dreaming. Most of our dreams occur during this stage, and they are often more bizarre and emotional than dreams in other stages of sleep.
  4. Muscle Atonia: REM sleep is also marked by a phenomenon called REM atonia, which is a temporary paralysis of the body’s voluntary muscles. This prevents us from acting out our dreams.
  5. Sleep Cycle: REM sleep usually begins about 90 minutes after falling asleep. Early in the night, REM periods are short, but they lengthen progressively across the sleep cycle. By morning, REM sleep can last up to an hour.
  6. Importance for Mental Health: REM sleep plays a critical role in learning, memory consolidation, and emotional processing. It is thought to be important for cognitive functions such as problem-solving and creativity.
  7. Age Factor: The amount of REM sleep changes over a lifetime. Infants spend about 50% of their sleep in REM, but this decreases to about 20% in adults and continues to decrease with age.
  8. Disturbed REM Sleep: Disruption of REM sleep has been linked to various health issues. For example, people with depression often have reduced REM latency (they enter REM sleep more quickly) and increased REM density (more rapid eye movements).
  9. REM Sleep Behavior Disorder: This is a condition where the paralysis that normally occurs during REM sleep is incomplete or absent, allowing people to physically act out their dreams. This can be dangerous and is often a precursor to neurodegenerative diseases.

Understanding REM sleep is crucial in the broader context of sleep health, as disturbances in REM sleep can have significant implications for overall health and wellbeing.

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The Magic of Slow Movements or Poses in Yoga

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Here are some popular slow movements or poses in yoga, often found in styles like Hatha Yoga, Yin Yoga, or Vinyasa Yoga:

  1. Child’s Pose (Balasana): A gentle resting pose that stretches the back, hips, thighs, and ankles while reducing stress and fatigue.
  2. Cat-Cow Stretch (Marjaryasana-Bitilasana): This involves alternating between arching the back and rounding it, helping to increase spine flexibility and relieve tension in the torso and neck.
  3. Downward-Facing Dog (Adho Mukha Svanasana): A staple pose in many yoga routines, it stretches and strengthens the entire body, particularly the arms, legs, and back.
  4. Warrior II (Virabhadrasana II): A standing pose that strengthens the legs and arms, opens the hips and chest, and improves concentration and balance.
  5. Tree Pose (Vrksasana): This balancing pose strengthens the thighs, calves, ankles, and spine while improving balance and poise.
  6. Triangle Pose (Trikonasana): It stretches and strengthens the thighs, knees, and ankles, while also stretching the hips, groins, hamstrings, and calves; shoulders, chest, and spine.
  7. Seated Forward Bend (Paschimottanasana): This calming pose stretches the spine, shoulders, and hamstrings, and can help reduce stress and anxiety.
  8. Cobra Pose (Bhujangasana): A backbend that strengthens the spine, opens the chest, and improves flexibility in the upper body.
  9. Bridge Pose (Setu Bandhasana): A backbend that strengthens the back muscles, and stretches the chest, neck, and spine.
  10. Corpse Pose (Savasana): Often used as a final relaxation pose, it allows the body to absorb the benefits of the practice, relaxes the muscles, and calms the mind.

These poses are typically performed slowly and with mindful breathing, making them suitable for a practice focused on the magic of slow movements in yoga.