References to 'monsters under the bed' or 'the bogeyman in the closet' are not limited to young children, as nightmares are something that 50% to 85% of adults also experience, according to some recent studies.
Dreams usually include things that happened during the day, leading some researchers to hypothesize that dreaming and REM sleep are necessary for memory consolidation and cognitive rejuvenation.
Nightmares, however, are the mind's attempts to make sense of these events by reproducing them in images during sleep. Nightmares can cause the dreamer to feel a range of negative emotions, such as fear, anxiety, or sadness. They often involve threatening or disturbing scenarios and can lead to the dreamer waking up abruptly.
In this blog, we list 10 steps that can help reduce your nightmares, improve your sleep and - consequently - your quality of life.
1. Establish a sleep routine
Nightmares happen during rapid eye movement (REM) sleep when our muscles relax and we dream. Waking up during REM sleep allows recall of the dream and subsequent stress. "One of the most effective ways to treat nightmares in adults is actually to get them to sleep more deeply so they wake up less often," says Jennifer Martin, board member of the American Academy of Sleep Medicine.
A healthy sleep routine results in healthy sleep. A routine can be set by exercising, setting regular bedtimes and waking times, ensuring your room is dark and cool, avoiding stimulant drinks after the afternoon, and engaging in relaxing activities.
2. Cut down on alcohol
Alcoholic beverages can cause restlessness and awakenings during the night. Many people use alcohol as a way to relax and feel sleepy at the end of the day, but it's not the right solution, as Martin points out.
Instead, you can try herbal teas and other sleep-promoting beverages. One drink more than three hours before bed is fine. You can also pay attention to whether it causes sleepiness after dinner and alertness at bedtime, and stop having this drink if that happens.
3. No snacks
Snacking can boost metabolism, which causes your brain to be more active and can lead to nightmares, according to the American Sleep Foundation.
While some people sleep better after a light snack, you should stop eating two to three hours before bedtime. If you notice having nightmares afterwards, try to avoid nighttime snacks or heavier meals before bed.
4. Be careful with your medications
Some drugs can cause nightmares by interrupting REM sleep. According to Martin, "If people can identify that their nightmares either started or increased when they had a change in their medication, that's a reason to talk to their doctor".
Melatonin, a popular sleep aid, affects our circadian rhythm which regulates REM sleep and can lead to more or fewer nightmares. If you want to take melatonin for better sleep, consult a sleep specialist to make sure you're taking it at the right time and to avoid making things worse.
5. Activities that relieve stress
Something you can try is Progressive muscle relaxation – tensing muscle groups as you inhale and relaxing them as you exhale – which is effective in reducing nightmares.
According to Joshua Tal, a sleep and health psychologist, "Nightmares activate the sympathetic nervous system, the 'fight or flight system', the body's natural response to impending danger. The body also has an innate relaxation system: the parasympathetic nervous system, or the ‘rest and digest’ system. Progressive muscle relaxation and other relaxation activities can help activate this system"
6. Keep a journal
Write down what worries you to get them all out of your mind so they don't bother you at night. Journaling can help relieve nightmares and anxiety in general.
7. Avoid ‘intense’ content before bed
Since what we see at night can appear during sleep, "put some energy into things that are more emotionally neutral or even positive. Reading the news in the media and then going to bed is more likely to cause disturbing and disruptive no more dreams than looking at pictures of your last vacation with your family,” says Martin.
9. White noise
White noise is a term that refers to a specific type of sound commonly used to aid relaxation, concentration, and sleep. This type of sound is created by combining different frequencies randomly.
The term ‘white’ noise comes from the fact that this sound contains all the frequencies of the audio spectrum, just as white light contains all the colours of the visible spectrum.
Try a fan or white noise app for several nights in a row to help your brain adjust.
10. Check your mental health
If nothing works and you still have nightmares, talk to a psychologist or sleep specialist.
“Nightmares can be a sign of a bigger problem, such as post-traumatic stress or a mood disorder. It is possible to treat nightmares without treating the underlying disorder, but it may also be helpful to treat both the symptom and the disorder,” according to Tal.
