Having nightmares? Here's what you can do
Nightmares can ruin your sleep as they can be really scary. They can come back again and again, causing insomnia, depression, and even thoughts of self-harm. They can also make you tired during the day and increase the risk of heart problems and obesity. Try these five simple steps that can help you deal with nightmares and get a good night's sleep.
Why do we experience nightmares?
Nightmares can stem from a range of factors and underlying disorders. Psychological factors like emotional distress, unresolved traumas, or certain mental health conditions are known causes of nightmares. Though it can also get triggered by certain medications or drugs like antidepressants that affect the chemicals in our brains. Even some non-psychological medications, like those for blood pressure, can lead to nightmares in adults.
Have a sleep routine
Nightmares happen when we are in a specific sleep phase called Rapid Eye Movement (REM). If we wake up while in REM sleep, we can recall the dream and feel troubled. Having a good sleep routine helps. Exercise, stick to a regular sleep schedule, keep your room dark and cool, avoid energizing drinks after mid-afternoon, and do relaxing activities before bed.
Avoid alcohol
While some people may think drinking liquor helps them relax and fall asleep, it can actually make you restless and wake up frequently during the night. This makes it more likely for you to remember your nightmares. So, if you want to stop having bad dreams, it's better not to rely on alcohol. There are other ways to relax and sleep well without it.
Image rehearsal treatment
This therapy can be really useful for reducing nightmares. The idea is to imagine a different and positive ending for your scary dreams while you are awake. Let's say you have a nightmare about being trapped in a dark room. You can imagine a bright light suddenly appearing and illuminating the room, making you feel safe and allowing you to find the way out.
Review your medicines
If you notice that your nightmares became more frequent after a change in your medication, it's important to discuss it with your doctor. Your doctor can help by adjusting your medication schedule or finding alternative options. Taking proactive steps to review your medications can help address the issue of nightmares and potentially find a solution that promotes better sleep and overall well-being.
Perform stress-relieving activities
Stress could be the culprit. It can cause various health problems and even trigger bad dreams. But here's what you can do about it: you can try stress-relieving activities to help you overcome those nightmares. Engage in yoga, meditation, or other calming activities that help you feel calm and relaxed. These activities can work wonders in reducing stress and improving your overall well-being.
