Nightmares can be extremely unpleasant, create fear and anxiety, and impair the quality of sleep. This can lead to physical fatigue and mental stress. However, it is important to understand the cause before you can address them. Read on to understand the source of your nightmares and take steps to prevent them from happening again.
Steps
Part 1 of 3: Understanding Nightmares
Step 1. Know that it is quite normal to have nightmares in adulthood
Many people associate them with children and think it is a phenomenon that disappears with growth. However, it is not uncommon for adults and teens to have them too.
- In fact, 1 in 2 adults have been found to have nightmares from time to time, while between 2% and 8% of the adult population suffer from chronic or recurrent nightmares.
- Nightmares are characterized by very realistic images, thoughts and emotions make the heart beat faster and are sometimes so strong that they can wake up from sleep. It can also happen that the details of the nightmare remain in the memory and the terrifying and disturbing images are often difficult to forget.
- As a result, nightmares affect the quality of sleep, leading to physical exhaustion, mental anxiety and stress. If sleep is interrupted by nightmares, problems can arise in other aspects of life, and in the long run even create health problems. Therefore, it is important to understand their origin and take measures to prevent their occurrence.
Step 2. Know the difference between nightmares and night terrors
These are two different types of sleep disorders, which are sometimes confused.
- The nightmares they tend to occur during REM sleep, so usually early in the morning. They are experienced as scary or disturbing dreams that seem very realistic. The theme of dreams varies from person to person, although adults often have nightmares about being chased or falling from above. Those who have experienced a traumatic event tend to relive that event in their nightmare.
- The night terrors they occur during the deepest stages of sleep, so generally in the early hours of the night. They are experienced as an intense feeling of fear, which is not accompanied by dreams or images, but rather by movement (fidgeting in bed or suddenly sitting down), which can cause the person to wake up. Usually when you wake up you don't remember why you were so scared.
Step 3. Be aware that nightmares can be a symptom of a larger problem
Although in adults they often occur spontaneously without serious underlying reasons, they are sometimes the result of psychological conditions such as anxiety, depression or post-traumatic stress disorder (PTSD).
- This is especially true if the person has recently experienced a traumatic event or substantial change, such as the loss of a loved one, change or loss of a job, the birth of a child, surgery, or an accident.
- Sometimes nightmares are a symptom of another sleep disorder such as sleep apnea or restless legs syndrome. Still other times, a person may only be genetically predisposed to nightmares, in fact studies have found that there is also a hereditary component.
Part 2 of 3: Preventing Nightmares
Step 1. Treats all underlying ailments
If your nightmares are the result of an already present problem, such as sleep apnea or the symptom of restless legs, by undergoing therapy to solve these conditions you should also reduce the nightmares.
- If the nightmares are related to anxiety, depression or PTSD, some forms of therapy or the intake of certain specific drugs could help relieve these disorders and consequently reduce nightmares.
- Anxiolytic medications are often prescribed to help treat problems such as PTSD, anxiety and panic disorders, which can consequently reduce nightmares.
- It is important to speak with your doctor to find the best treatment for your specific situation.
Step 2. Avoid eating before bed
A full stomach before lying down can trigger nightmares, as food speeds up your metabolism and sends signals to the brain to become more active. Hence, it's a good idea to cut out snacks before bed, especially those that are high in sugar.
Step 3. Reduce Stress
Stress can promote nightmares, so take time to relax during the day and aim to go to bed with a clear and calm mind.
- Practice yoga and meditation, both of which are great activities for relieving stress and clearing the mind. Consider taking a class or just practice it for a few minutes each day in the comfort of your home.
- Other activities like reading, knitting, running, or spending more time with family and loved ones can all help reduce stress.
- Taking a warm bath before bed can also help you relax after a stressful day, and it also leaves you feeling more calm and peaceful.
Step 4. Talk to your doctor about all medications you are taking
Some can increase the chances of having nightmares, so talk to your healthcare provider if you think this is a problem for you.
- Antidepressants and some blood pressure medications often cause nightmares, so it's important to talk to your doctor before switching to a different medication.
- Sometimes changing the dosage or stopping taking a particular drug can cause nightmares; in this case, however, the bad dreams should decrease as the body gets used to it.
Step 5. Improve sleep
Although nightmares can cause sleep deprivation, the latter can also cause nightmares. Therefore, taking steps to improve sleep quality can help prevent nightmares.
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Make your bedroom a relaxing environment.
Keep the bed clean and tidy, make sure the room is dark enough and avoid temperatures that are too hot or cold. Make the bed comfortable. Turn on a white noise machine to not hear all unwanted sounds. Make sure the bedroom is only used for sleeping, do not work in the bedroom, you may associate it with a stressful environment.
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Exercise more.
Getting tired with exercise is a great way to improve sleep. Find an activity that you like, whether it is running, strength training, dancing, rowing or climbing and train 3 to 5 times a week. If you can, better practice in the morning. The important thing is that you do not train just before bed, otherwise you would feel too active and would not be able to fall asleep.
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Reduce your consumption of caffeine, alcohol, and nicotine.
These substances can interfere with sleep, so it's a good idea to cut them out, or at least cut them down. Also try to avoid drinking alcohol, caffeinated sodas, and smoking at least 3 to 4 hours before bed.
Step 6. Try Imaginative Repetition Therapy
It is a type of cognitive therapy that has been shown to be very effective in reducing nightmares in PTSD patients and those suffering from insomnia.
- This treatment consists in inviting the patient to imagine an alternative ending to their nightmares, with a more pleasant or satisfying outcome, while still awake.
- Sometimes this is done verbally, other times the patient is asked to write, draw or paint the alternative ending to the nightmares.
Part 3 of 3: Encouraging Pleasant Dreams
Step 1. Find a cheerful place
Imagine a peaceful and happy place, like a tropical beach or a secluded mountaintop. You can use fantasy or spot a real one. It doesn't matter what or where it is, the important thing is that it is calm and relaxing.
Step 2. Have happy thoughts
When you indulge in sleep, try to think about cheerful things. It could be something you like, try to imagine yourself as a superhero who saves the world, as a famous actor or think about going on a dream vacation. Focusing on your goals and imagining them fulfilled can also help you; as well as thinking about getting that job you so desire, reaching your ideal weight or finding true love.
Step 3. Talk to someone about your bad dreams
Find someone you trust and tell her your nightmares. Also explain to her why you are scared. Sometimes it is enough to let your feelings and sensations out to make things better. You can also keep track of them by writing them down in a dream journal, but keep in mind that it is sometimes more effective to talk to a real person who is listening to you.
Step 4. Try to take control of your nightmare
Try to see if being able to manipulate the nightmare and making certain things happen or altering the result can make it less frightening and traumatic. Some people are more capable of managing their dreams than others, so don't get frustrated if you don't succeed in the early days.
Step 5. Relax
Nightmares can also be caused by anxiety, such as if you are worried about getting a job. Remove worries and have happy dreams again. You can relax by doing meditation or spending a nice day at the beach. Just make sure it's a quiet area where you can relax and feel good.
Advice
- Don't look at scary images and don't listen to something terrifying before bed.
- Watch something fun or upbeat before bed.
- Try not to think about scary things that could happen.
- Listening to upbeat or relaxing music before bed can help clear your mind of negative thoughts. You will be more likely to have a good dream if your mind is focused only on pleasant things.
- Don't watch anything with violence or scary movies before bed.
- Make sure your sleeping environment is perfect. If it is too hot or too cold it can create physical discomfort, which can result in mental discomfort, which leads to having nightmares.
- Think about the positive things that have happened in your life. Imagine the great things you can accomplish. Any thought, as long as it is happy.
- Talk to your parents, siblings, or someone you fully trust. Maybe you can ask them for help when you wake up in the middle of the night. Having a parent to hug when you're afraid always helps!
- Find someone you can talk to even in the middle of the night. You can call someone or find someone in the house who is willing.
- Get a dream catcher or a precious stone (amethyst) to protect you, to help you forget bad thoughts.
- Remember that most dreams are not real and cannot come true in real life. Simply relax and give yourself time to recover. Smile and get ready to have another great, peaceful day.
- Keep and use a dream journal even when the nightmares end.
- Try talking to different people and see which one you find best to confide in.
- As soon as you wake up, take your cell phone and register by telling the dream. That way, when you listen to it, you will feel the development of your thoughts and what exactly happened.
- Try to understand what causes them and eliminate the cause, if possible, so that they do not re-manifest.
- Try taking calming herbs and natural products to help clear your mind.
- Let your body fall asleep on its own. Don't close your eyes trying to force yourself to sleep. Read until you feel tired, then lie down with your eyes open until your body falls into a deep sleep on its own (you won't notice that you have slept until you wake up in the morning).
