A nightmare is nothing but a frightening or unpleasant dream that occurs mostly during REM (rapid eye movement) or towards the end of the sleep period. When you experience a nightmare, it makes it hard to relax the mind and go back to sleep. If nightmares keep occuring, it’s wise to consult a therapist who can suggest techniques to prevent nightmares from happening.
So, how do nightmares occur? Many theories link nightmares to perception of oneself and their surroundings combined with their memories and emotions. During the REM phase of the sleep cycle, the brain areas involved with memory and emotion try to organize, temper and reframe thoughts, which can sometimes generate nightmares.
NIGHTMARE THEMES
Did you know it is possible to witness multiple themes intertwined in a dream or have the same dream keep occurring? Here is a list of some common nightmare themes people often experience.
- Physical aggression – this can include acts of sexual aggression, murder, being abducted or being punched.
- Misfortune – losing a job, house, money or some other valuables.
- Being followed – being chased by someone without them getting caught.
- Passivity – unable to talk, being late or forgetting something important.
- Health issues and suffocation – diagnosed with some disease or physical ailment or having the feeling of being choked.
- Being haunted or possessed by an evil force.
- Paralysis – usually known as sleep paralysis, is the inability to move even though you are trying to.
INDICATIONS OF FREQUENT NIGHTMARES
Studies show that 85% of people experience nightmares once a year, while only 2% experience them weekly. So if a nightmare occurs frequently, it can often be the result of a mental health condition such as:
- Post-traumatic stress
- Insecurities
- Depressive disorders
- Bipolar disorder
- Anxiety disorder
- Personality disorder
- Migraines
- ADHD (Attention-deficit/hyperactivity disorder)
- Substance abuse
- Insomnia
TECHNIQUES TO PREVENT NIGHTMARES
By reducing nightmares, one can promote better sleep and overall health. So before seeing a doctor, try to follow healthy sleep hygiene, which can help prevent nightmares from occurring.
Setting up a fixed time to sleep and wake up helps the body get into a routine. This will also help one accommodate the advised 7-8 hours of sleep needed per night.
- LIMIT SCREEN TIME
Light plays a crucial role in regulating one’s body clock. Therefore, too much light or blue light emitted from screens should be limited at least 1 hour before bedtime as it inhibits the production of melatonin, a sleep hormone.
- AVOID STIMULANTS
Stimulants like caffeine, nicotine and alcohol should be avoided even during evenings. They block adenosine receptors, which induce sleep and, therefore, can mess with one’s sleep cycle.
- UTILIZE RELAXATION TECHNIQUES
Take a warm bath, read a book or do something that helps you unwind. A bath reduces the core body temperature and reading will induce relaxation to the mind. Another relaxation technique that helps is breathing exercises like pranayam. If you do this for about 15-20 minutes each day, it will stimulate the secretion of melatonin, the sleep-inducing hormone.
- CREATE A COMFORTABLE SLEEP ENVIRONMENT
Preparing the bedroom environment is also necessary for a healthy sleep free from nightmares. Keep the lights dim, minimize noise and maintain a comfortable temperature of around 65 degrees Fahrenheit to sleep well. Light music at night can also help calm the mind.
OTHER TECHNIQUES TO PREVENT NIGHTMARES
If the nightmares are so frequent and intense that they are interfering with sleep and daytime functioning, more intense measures should be taken. Here are 6 useful tips to help one combat severe nightmares.
- MEDICATION
Medications can be used to treat an underlying medical problem, associated with nightmares, like depressive disorder. Some common medicines used are anti- anxiety, antidepressant or antipsychotic drugs, but also consult with a doctor first.
- IMAGERY REHEARSAL THERAPY
This type of therapy is often used in patients suffering with PTSD (post traumatic stress disorder). The therapy aims at changing the ending of the nightmare while the person is awake so that it no longer threatens them. Rehearsing the new thought again and again will reduce the intensity and frequency of the nightmare.
- EXPOSURE AND DESENSITIZATION THERAPY
This therapy focuses on facing the fear which triggers the nightmare. The person is exposed to that fear in a controlled manner while awake. Constant exposure makes the person less reactive and it becomes easier for them to deal with the nightmares.
- PROGRESSIVE DEEP MUSCLE RELAXATION
This technique helps to calm one’s mind and body. It involves deep breathing and releasing tension throughout the body, focusing on one muscle at a time.
- COGNITIVE- BEHAVIORAL THERAPY FOR INSOMNIA (CBT-I)
This focuses on restructuring thoughts, feelings and behaviors before bedtime. Restructuring can also be combined with some relaxation techniques like breathing exercises and autogenic training.
- STRESS OR ANXIETY TREATMENT
If the contributing factor is stress, stress reduction techniques are a great solution. For unmanageable stress, one can approach a mental health professional too.
CONCLUSION
Nightmares can be a terrible thing. Not only are they scary, but they can prevent us from functioning during the day if we don’t get a good night’s sleep. While we don’t have control over our dreams, we can manage disturbing nightmares with the right tools. Return to these helpful tips next time you have a nightmare because overcoming them is possible!
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FAQ’S
Q1 Which age group is affected most with nightmares?
A1 Nightmares are more common in children under 10 years old because at this age a child’s imagination is very active.
Q2 How many nightmares a year are considered normal?
A2 Approximately 85% of people report experiencing nightmares once a year and 2-6% have frequent nightmares. Females are also more susceptible to suffer with intense dreams.
Q3 What are the indications to seek medical care for nightmares?
A3 Consult a doctor if:
- You have frequent nightmares
- It is difficult to fall asleep
- Are afraid to fall asleep
- Experience daytime fatigue
