In fact,1 in every 2 adults will experience nightmares now and again, while 2% to 8% of the adult population suffers from chronic or recurring nightmares. [1] X Research source Nightmares are characterized by vividly realistic images, thoughts and emotions which cause your heart to beat faster and sometimes even force you to wake from your sleep. Sometimes details of the nightmare will be remembered and the terrifying or disturbing images can be difficult to shake. As a result, nightmares affect the quality of sleep, leading to physical exhaustion and mental anxiety and stress. If your sleep is being interrupted by nightmares, it can cause issues in other areas of your life and even lead to long-term health problems. Therefore, it is important to understand the source of the nightmares and take steps to prevent them.
Nightmares tend to occur during Rapid Eye Movement (REM) sleep, so you will usually experience them in the early hours of the morning. They are experienced as frightening or disturbing dreams which seem vividly real as they occur. The content of the dreams will vary from person to person, though adults often report having nightmares about being chased or falling from a height. People who have experienced a traumatic event tend to relive that event in their nightmare. Night terrors occur during the deeper stages of sleep and so tend to occur in the first few hours of going to bed. They are experienced as an intense feeling of fear, which is not accompanied by dreams or images. It is often accompanied by movement (thrashing or sitting upright in bed) which may cause the person to wake up. Usually the person cannot remember why they were so frightened upon waking.
This is particularly likely if the sufferer has recently experienced a traumatic or life-changing event, such as the loss of a loved one, changing or losing a job, having a baby, undergoing surgery or being involved in an accident. Sometimes nightmares are a symptom of another sleep disorder such as sleep apnea or restless leg symptom. Other times, a person is just genetically predisposed towards nightmares, as research has shown that the likelihood of having nightmares runs in the family. [1] X Research source
If your nightmares are related to anxiety, depression or PTSD, certain forms of therapy or medications might help to alleviate these conditions and lessen nightmares. In particular, a drug known as Prazosin is often prescribed to help patients with PTSD, anxiety and panic disorders, and can alleviate nightmares. It is important that you speak to your doctor to figure out a treatment option that is best for you.
Yoga and meditation are both good activities for relieving stress and clearing the mind. Consider taking a class, or simply practice for a few minutes each day in the comfort of your own home. [7] X Research source Other activities such as reading, knitting, running or just spending more time with your family and loved can also help to relieve stress. Taking a hot bath before bed can help you to unwind after the stresses of the day and leave you feeling calmer and more relaxed .
Anti-depressants and certain blood pressure medications are often responsible for causing nightmares, so speak to your doctor about switching to a different drug. Sometimes a change in dosage or coming off a particular drug can cause nightmares, in which case the bad dreams should subside once your body adjusts. [5] X Research source
Make your bedroom a relaxing environment. Keep your bedroom neat and tidy, make sure it’s dark enough and avoid temperatures that are too hot or cold. Make sure your bed is comfortable. Use a white noise machine to block out any undesirable sounds. Reserve your bedroom for sleeping - working in your bedroom may cause you to associate it with stress. Get more physical exercise. Tiring yourself out with physical exercise is a great way to improve your sleep. Find an activity that you enjoy, whether it’s running, strength training, dancing, rowing or rock climbing and work out 3 to 5 times a week. Schedule it for the morning if you can. Just don’t exercise right before bed - it will leave you too amped up for sleep. Cut back on your caffeine, alcohol and nicotine intake. These substances can interfere with your sleep, so it’s a good idea to cut them out or at least cut down. Also try to avoid drinking, smoking or consuming caffeine less than 3 to 4 hours before bedtime. Avoid blue light. The light emitted from electronics like phone, computers, and tablets can suppress sleep hormones and affect the quality of your sleep. Avoid using these devices close to bedtime. [10] X Trustworthy Source Proceedings of the National Academy of Sciences Official peer-reviewed and multidisciplary journal for the National Academy of Sciences. Go to source
With imagery rehearsal treatment, the patient is encouraged to imagine an alternate ending to their nightmares - one with a more pleasant or satisfying outcome - while they are still awake. For example, if you’re dreaming you’re being chased, you could imagine the monster that’s chasing you, when it catches you, saying “tag, you’re it” and it’s really a game of tag. If you’re dreaming that you’re falling, you could imagine that a parachute opens up and saves you. Sometimes this is done orally, other times the patient is asked to write down, draw or paint the alternate ending to their nightmares. [5] X Research source
