Nightmares can be very unpleasant, cause fear and anxiety, and interfere with sleep quality. This in turn leads to physical exhaustion and mental stress. But before you start treating your nightmares, you need to understand what causes them. Start with step 1. Think about why you have nightmares and try to avoid having them again.

Understanding Nightmares

You know, it’s normal for adults to have nightmares. Many people think that only children have nightmares and they stop having nightmares when they grow up. However, it is not uncommon for adults and teenagers to experience nightmares.

• In fact, one in two adults has nightmares from time to time, and 2%-8% of adults have recurring nightmares.
• Nightmares are characterized by vivid, realistic scenes where your thoughts and emotions can cause your heart rate to increase and sometimes even wake you up. Sometimes you will remember some details from your nightmares, and those scary and annoying images will linger in your mind and you won’t be able to get rid of them.
• Therefore, nightmares can affect your sleep quality, causing physical fatigue and mental anxiety. If your sleep is frequently interrupted by nightmares, this can have an impact on other aspects of your life and even lead to long-term health problems. Therefore, you need to know why you have nightmares and gradually avoid them.

Know the difference between nightmares and night terrors. Nightmares and night terrors are two different sleep disorders that are sometimes confused.

• Nightmares are more likely to occur during REM sleep, so you’ll usually have nightmares toward morning. They are scary, disturbing dreams that are very vivid and realistic. The content of dreams varies from person to person, although many adults have dreams about being chased and falling from heights. People who have experienced traumatic events may relive the scene in their dreams.
• Night terrors are more likely to occur during deep sleep, so they usually occur within the first few hours of sleep. It is a sudden, intense feeling of fear, without the presence of a dream. But night terrors are usually accompanied by some kind of movement (trembling or sitting up suddenly) that wakes the person up. Most people don’t remember why they feel fear when they wake up.

Know that nightmares can be symptoms of a larger problem. While most of the time, nightmares in adults are spontaneous and have no underlying cause, sometimes they are the result of psychological problems such as anxiety, depression, or post-traumatic stress syndrome (PTSD).

• This is more likely if the patient has recently experienced a traumatic event or major change, such as the loss of a loved one, job loss, childbirth, surgery, or an accident.
• Sometimes nightmares are a symptom of another sleep disorder, such as sleep apnea or restless legs syndrome. In addition, some people are born prone to nightmares, and studies have found that this tendency can run in families.

Avoid Nightmares

Treat the underlying disease. If you have nightmares because of an underlying medical condition, such as sleep apnea or restless legs syndrome, treating the condition may help reduce the frequency of nightmares.

• If your nightmares are related to anxiety, depression, or post-traumatic stress syndrome, certain treatments or medications may help your condition and reduce your nightmares.
• One drug in particular, prazosin, which is commonly prescribed to treat post-traumatic stress syndrome, anxiety, and panic attacks, can also reduce nightmares.
• You need to see your doctor to find the best treatment for you.

Don’t eat before going to bed. Eating before bed may trigger nightmares because eating increases your metabolic rate and makes your brain more active. Therefore, it is best not to eat snacks before going to bed, especially snacks with high sugar content.

Relieve stress. Stress can also cause nightmares, so take some time to relax and try to fall asleep in a calm, refreshed state.

• Both yoga and meditation can help you relieve stress and clear your mind. You can consider taking classes outside, or you can spend a few minutes practicing at home every day.
• Other activities that can reduce stress include reading, knitting, running, or simply spending more time with family and loved ones.
• Taking a warm bath before bed can help you forget about the stress of the day and make you feel calmer and more relaxed.

Ask your doctor if any medications you are taking may affect your health. Certain medications can increase a person’s likelihood of having nightmares, so talk to your doctor if you’re worried about this.

• Antidepressants and certain blood pressure medications may cause nightmares, so talk to your doctor about switching to another medication.
• Sometimes a change in medication dosage or discontinuation of a medication can cause nightmares. In this case, the nightmares will stop as your body adjusts.

Improve sleep quality. While nightmares may lead to insomnia, insomnia can also lead to nightmares. Therefore, gradually improving the quality of your sleep may help reduce nightmares.

• Make your bedroom environment more relaxing. Keep your bedroom clean and tidy, make sure the lighting is dim enough and the temperature isn’t too high or too low. Make sure your bed is comfortable. You can use a white noise machine to block out unpleasant noises. Your bedroom should only be used for sleeping – working in your bedroom can lead you to associate it with stress.
• exercise more. Tiring your body from exercise is also a great way to improve the quality of your sleep. Find an activity you enjoy, whether it’s running, weightlifting, dancing, rowing, or rock climbing, and do it 3-5 times a week. But don’t exercise right before bed – it can make you too excited to fall asleep.
• Reduce your intake of caffeine, alcohol, and nicotine. These substances can affect your sleep, so it’s best not to consume them or at least reduce your intake. Try to avoid drinking alcohol, smoking, or drinking coffee 3-4 hours before bed.

Try image rehearsal therapy. Imagery rehearsal therapy is a type of cognitive psychotherapy that is very effective in reducing nightmares in patients with post-traumatic stress syndrome and insomnia.

• Through imagery rehearsal therapy, patients are asked to imagine an alternative ending to their nightmares while they are awake – a happier, happy ending.
• For example, if you dream that you are being chased, you can imagine the monster chasing you and saying “Bang you” when it catches you. This is actually a game of chase.
• If you dream about falling from a height, imagine that the parachute opens and saves you.
• Sometimes this therapy is done verbally, and other times the patient is asked to write down or draw what they are imagining on paper.

Have Sweet Dreams

Find a pleasant place. Picture a peaceful, pleasant place—such as a tropical beach or an isolated mountaintop. You can imagine one out of thin air, or find a real place. No matter where the place is, as long as it’s calm and relaxing. In addition to imagining what it looks like, imagine the sounds, smells, and overall atmosphere.

Think of something happy. As you prepare for bed, try to think of happy things. It can be anything you like – imagine you’re a superhero saving the world, you’re a famous actor, or you’re about to go on vacation. This allows you to focus on your goals and visualize yourself achieving them—finding your dream job, reaching your ideal weight, or finding true love.

Tell others about your dreams. Find someone you trust and tell them about your dreams, and also explain some of the reasons why they scare you. Talk about how you feel and you’ll feel better. You can also write down your daily dreams in a journal but know that sometimes it’s better to tell them to a real person.

Try to control your nightmares. See if you can manipulate your nightmare to make it less scary or upsetting by making something happen or changing the ending of the dream. Some people master this ability quickly, but don’t be frustrated if you can’t.

Relax. Nightmares can also be caused by stress, such as worrying about whether you will be able to find a job. Let go of your worries and start dreaming again. You can relax by doing things like meditating or going to the beach for a day. But make sure you are in a quiet place where you can calm down.

Tips

• Watch something interesting or upbeat before bed.
• Do not look at scary pictures or watch/listen to scary things before going to bed.
• Think of the good things in your life, imagine the great things you can do, and think only of the good things.
• Do not watch violent or scary movies before going to bed.
• Try not to imagine the horrible things you think might happen.
• Ensure an ideal sleeping environment. Being too hot or too cold can make you physically uncomfortable, which can lead to psychological discomfort and nightmares.
• Listening to some pleasant, soothing music before going to bed can help you get rid of some negative emotions. It’s easier to have sweet dreams if you keep thinking about good things in your mind.
• Talk to your parents, older siblings, or someone else you trust deeply. Maybe you can ask them for help when you wake up in the middle of the night. When you feel scared, a parent’s hug is always the warmest!
• Remember, almost all dreams are not real and will not happen in reality. Take some time to rest, give yourself a big smile, and get ready for a good (normal) day.
• Find someone you can chat with in the middle of the night. Call that person or ask him/her to come stay at your house.
• When you wake up with a start, pick up your phone and record your dream. In this way, when you listen to this recording again, you will be able to know your thinking process and the exact incident.
• Keep a dream journal and don’t stop even if you no longer have nightmares.
• Talk to different people to see what works best for you.
• Prepare a dream catcher or buy a gemstone to protect you (Amethyst), which will help you mentally get rid of those bad thoughts.
• If you are still having nightmares after a month, you need to see a doctor. You may be having nightmares because a loved one has died. If this is the case, it will be difficult to get over it. If you are having trouble getting over something and are having nightmares about it, you should talk to a professional who can help you.