Establish a sleep routine. Create a nighttime routine to improve the quality of your sleep and reduce nightmares. Nightmares, Martin said, occur during rapid eye movement sleep, the phase during which our muscles relax and we dream. Waking up during REM sleep enables recollection of the dream and resulting distress. A healthy sleep routine begets sound sleep. Develop one by exercising, setting regular sleep and waking times, ensuring your room is dark and cool, avoiding stimulating beverages after midafternoon and engaging in relaxing activities.
Cut back on alcohol. Alcoholic beverages can induce restlessness and awakenings throughout the night — potentially helping you remember nightmares, Martin said.
Less dream-stage REM sleep linked to higher risk of death, study says. Instead, try herbal teas and other beverages conducive to sleep. If drinking was the only part of your relaxation routine, chat with your partner or read instead.
One drink more than three hours before bedtime is OK, Martin said. Just pay attention to whether it causes a post-dinner nap and alertness at bedtime, and eliminate that drink if it does. Don't eat before bed. Avoid snacking before bed to prevent spiking your metabolism and activating your brain. Snacking can boost metabolism, which causes your brain to be more active and could lead to nightmares, according to the National Sleep Foundation. While some people sleep better after eating a light snack, you should stop eating two to three hours before bedtime.
If you notice that you have nightmares afterward, try avoiding nighttime snacking or heavier meals before bed. Review your medications. Some medications can prompt nightmares by interrupting REM sleep.
Try to go to bed about the same time and wake up at the same time every day. Unless you're sick or didn't get enough sleep the night before, avoid naps during the day. Avoid eating or exercising just before bedtime. Avoid scary books or movies before bedtime. Sleep with a stuffed toy or favorite blanket. This helps some kids feel more secure.
Use a nightlight. Even if you gave up yours up years ago, you might want to turn it back on. With a nightlight, if you awake from a nightmare, you'll be able to see familiar things and remember where you are. Keep your door open.
This will help you remember that your family is close by. If you are scared, get up and find someone for reassurance. You're never too old for a hug! Most of the time, nightmares are not a big problem. It often helps to tell a trusted adult about your bad dreams. Just talking about what happened might make you feel better.
If something has been troubling you during the day, talking about those feelings also may help. For example, a recurring nightmare could be indicative of a problem you still need to confront.
She adds that men tend to have more disaster-related scenarios such as floods, earthquakes, and war. While bad dreams from time to time are normal, frequent episodes may be cause for concern. According to the Mayo Clinic, nightmare disorder is considered a parasomnia. A parasomnia is a type of sleep disorder that involves unusual or disturbing experiences. In this case, you will want to contact your physician, who will likely discuss your symptoms, perform an exam, and suggest you undergo an overnight sleep study.
Jill Zwarensteyn is a content writer for Sleep Advisor and is enthusiastic about providing helpful and engaging information on all things sleep and wellness. Based in Los Angeles, she is an experienced writer and journalist who enjoys spending her free time at the beach, hiking, reading, or exploring new places around town. Transparency Disclosure — We may receive a referral fee at no additional cost to the buyer for products purchased through the links on our site or other applicable pages.
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Last Updated On August 26, Written by Jill Zwarensteyn. Disclaimer - Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment Read more here. What is a Nightmare? What Causes Bad Dreams?
How to Stop Nightmares. Frequently Asked Questions. N1 is very short — usually lasting no more than 10 minutes. This stage occurs immediately after you doze off and is a light sleep in which you could easily wake up.
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