Have you ever had a nightmare so horrible that you have to keep the lights on, hug a stuffed animal and stare at the ceiling until dawn? Follow these tips and you'll fall asleep again in no time.
Steps
Step 1. Turn on the light
When you wake up from a nightmare, the first thing your instinct suggests is to shed some light, so indulge it. Maybe you are out of breath, shaken and sweaty. Whether it's one or all three, address them. If you are out of breath or shivering, try sitting on the bed and taking slow, deep breaths. The temptation will be to breathe fast, but that won't help you. Continue to breathe slowly and inhale oxygen well for as long as necessary. If you're so sweaty that you can't continue sleeping in your pajamas, change.
Step 2. If you have a glass of water next to the bed, take a sip
Don't throw it down all in one go. If you don't have any, you'll need to brace yourself and quietly go to the kitchen to get some. If you are not brave enough, repeat the first step until you are brave. Don't drink the whole glass. In that case, go to the bathroom before continuing.
Step 3. Turn the pillow over so the side you slept on when you had the nightmare is in contact with the mattress and not your head
Step 4. Grab a book or magazine and read for up to 10 minutes
Don't read real life stories. They wouldn't help. If you read a book and realize you are close to a pressing point, stop before you get there. You don't have to read until the next morning.
Step 5. Once you start to feel calmer, put the book or magazine away and repeat step 1
Step 6. Now comes the tricky part
Turn off the light and then close your eyes. If you keep them open, your mind will keep playing tricks on you. The witch's hand beating against your window is actually the branch of a tree blown by the wind.
Step 7. Don't think about the nightmare
Leave it out of your mind. If you can't, dwell on happy or just generic thoughts. What will you do tomorrow? Oh, yes: you promised your father to help him paint the fence. Soon you will be so bored that you will fall asleep again. And let's hope the next dream is better!
Advice
- When you have a nightmare don't hide under the covers, take a deep breath and stick your head out, then drink some water.
- Think of something cute like flowers or a sport. Something you like.
- If you're sweaty and can't find your pajamas, a simple t-shirt and pair of shorts will do. Nothing too hot.
- If you are surprised by someone while you go to the kitchen to drink, don't make up the excuse that you are controlling the dog. Explain that you had a nightmare and were just getting some water.
- Keep a flashlight on your nightstand. Point it at the objects in the room that appear threatening to you, so you know it's only your mind playing tricks on you!
- Pretend it's Christmas Eve and think about Santa and the presents you'll find in the morning (but don't be convinced!).
- If you have a nightmare, try to think about how your parents would do to calm you down: stroke your head or take deep breaths.
- If you're afraid to get out of bed, be brave and take a deep breath.
