Content

• To step
• Part 1 of 2: Falling back to sleep
• Part 2 of 2: Dealing with nightmares
• Tips

Nightmares are very vivid, scary dreams that occur during the rapid eye movement, or REM phase of sleep. Although children can be especially affected, nightmares can happen to anyone and in many cases disturb sleep. If you've had a nightmare or recurring nightmares that woke you up, it may be difficult to get back to sleep and / or keep the images out of your mind. Relaxing and actively dealing with your nightmares may help you fall back to sleep more easily and avoid more scary dreams.

To step

Part 1 of 2: Falling back to sleep

1. Relax your body. In most cases, someone will suddenly wake up from a nightmare. This sudden shock of fear can make your heart rate soar. By tightening and relaxing your muscles, you may be able to return your heart rate to a normal level and fall asleep more easily.
   • Tighten and release muscle groups, starting with your toes and ending with your forehead.
   • Tense your muscles for about 10 seconds and release them completely in 10 seconds. You may find that taking a deep breath in between will relax you further.
2. Calm yourself with meditation. In addition to a higher heart rate, you may also experience rapid breathing and anxiety as a result of the nightmare. Meditation can help lower your heart rate, return breathing to normal, reduce anxiety, and promote relaxation. Meditating for a few minutes can help your body calm down and return to sleep quickly and easily.
   • Let your breath flow naturally, without consciously trying to control it. This can particularly help you to relax and bring your heart rate back to normal levels more quickly.
   • Let your thoughts come and go. This can help you let go of the images of your nightmare more easily.
   • If you are having a hard time refocusing and relaxing your mind, try saying "let" with each breath in and "go" with each breath.
3. Distract your mind. If you can't fall asleep within minutes of waking up from a nightmare or if the images continue to disturb you, do something to distract your mind. It may be best to get out of bed or do some other activity, which can help you eventually relax enough to get back to sleep.
   • Go somewhere where you can relax. Try reading or listening to soft music to distract your mind and help you relax.
   • Keep the lights dim to avoid stimulating your brain to stay awake.
4. Remove some bedding. Many people find themselves sweating in addition to other physical and emotional symptoms of a nightmare. Remove some of your bedding to cool down, which in turn can help you fall asleep faster.
   • A higher body temperature can make it difficult to fall asleep and stay asleep, but so can cold, so remove only what you need to cool down and keep yourself comfortable.
   • Cover yourself with what you need to avoid chills and help you feel comfortable and safe.
   • If you've got your bed drenched in the sweat of a nightmare, then you may want to make your bed again to help you relax and get back to sleep.
5. Ignore the clock. Watching time pass can add to the physical and emotional distress of your nightmare. Don't look at your clock if you can avoid it for a moment and you will find that it is easier for you to relax and return to a quiet slumber.
   • Turn the clock face away from you. If the clock is on the wall, do your best to ignore it.
   • A clock that glows in the dark can hinder your ability to fall asleep. Consider covering it with a blanket or pillowcase if it bothers you.
6. Make a regular sleep schedule. Sticking to the same sleep-wake rhythm every day can help you go back to sleep when you wake up. This can also help reduce the frequency of your nightmares.
   • Try to go to bed and get up around the same time every day. This creates a natural rhythm for your body.
   • Try to get 7.5 to 8.5 hours of sleep per day.

Part 2 of 2: Dealing with nightmares

1. Learn about nightmares. By learning more about the causes of nightmares and how to prevent them, you may be able to deal with them successfully and keep them under control. At some point you will notice that you are less stressed as a result of missing sleep or distracting images, and can get the sleep your body needs.
   • Nightmares are often caused by stress, anxiety, trauma and physical and mental illness. In some cases, doctors are not sure what causes nightmares.
   • While nightmares may seem harmless, they can actually significantly affect your ability to function because these scary dreams rob you of your essential sleep time.
   • Most nightmares start about 90 minutes after you go to sleep, and this pattern can continue throughout the night, significantly affecting your ability to relax and get much-needed rest.
2. Keep a dream journal. Keeping a dream journal may help you learn the source of your nightmares. When you wake up from a nightmare, write down what's causing your sleep disruption and other factors, such as diet or alcohol, that can make scary dreams worse. Over time, you may notice patterns that can help you take concrete steps to reduce or prevent nightmares.
   • Place a small notebook and pen next to your bed so that you can write as soon as you wake up. If you're not into writing, a small memo recorder next to your bed can be a good alternative.
   • Take your dream diary to any doctor's appointment you may have to deal with the problem with nightmares. This can give your doctor clues as to what is causing the bad dreams.
3. Relax early in the evening. You need time to switch to night and sleep mode. Giving yourself an hour or more to relax can signal your body and brain that it is time to go to sleep and help reduce or prevent nightmares.
   • Stay away from electronics, such as television and similar devices, to help your brain relax and avoid seeing images that can stimulate nightmares. You may also want to avoid reading anything that might scare you.
   • Keep the lights in your home and bedroom muted to signal to your body and brain that it's time to relax.
   • Consider avoiding vigorous exercise in the three hours before bed to return your body temperature to normal and minimize brain stimulation.
4. Create a sleeping ritual. A regular bedtime routine can further let your body and brain know it's time to relax and go to bed. Do whatever helps you relax.
   • A bedtime routine is a great way to reduce anxiety and stress that can cause nightmares and disrupt your sleep.
   • Reading a light novel in dim light can reduce stress and anxiety and keep you entertained while not over-stimulating your brain and senses.
   • Herbal teas such as peppermint, lavender, or chamomile while you read can further relax you and keep you asleep.
   • Take a warm bath to promote relaxation and drowsiness.
5. Limit or eliminate alcohol and drugs altogether. There is evidence that alcohol and drugs such as marijuana or cocaine can lead to nightmares. Limiting or not taking such drugs can limit or prevent nightmares and help you get a better night's sleep.
   • Do not drink more than 1-2 alcoholic drinks per day and do not consume alcohol in the three hours before bedtime.
   • Caffeinated drinks or caffeine pills at night can also cause nightmares. Avoid caffeine in the three hours before bedtime.
   • If you are having trouble quitting alcohol or drugs, make an appointment with your doctor - who can help develop a treatment plan for you to quit.
6. Install a night light. A night light in your room can help you deal with nightmares more easily, as it helps you refocus if you wake up suddenly. Choose a light with a calming, non-stimulating color, such as red or orange.
   • Place the night light near your bed if possible. You can also place other lights in your bedroom or in other rooms in your house.
7. Reduce stress and anxiety. There is a lot of evidence that stress and anxiety are primary causes of nightmares in adults. Lowering stress and anxiety in your daily life can help reduce or prevent nightmares and give you a better night's sleep, which in turn helps improve your functioning.
   • Avoid stressful situations as much as possible by distancing yourself from them. If not, consider taking a ten-minute walk to disconnect from the source of your stress.
   • Sports and activity are great ways to keep stress and anxiety under control. Getting at least 30 minutes of exercise most days of the week can help reduce and prevent nightmares and ensure a full night's sleep.
8. Change the storylines of your nightmare. There is research showing that changing the storylines of your nightmares can help you manage and cope with them. Actively eliminate frightening aspects of nightmares by introducing more positive images.
   • You can work on storylines as soon as you wake up from a nightmare or even during the day. Look in your dream journal and write new endings or elements in your dream, and cut out anything that makes you uncomfortable.
   • For example, if you dream that a giant sea monster is eating you and your family, say to yourself or write in the notebook, 'We stepped on the monster and sailed to a beautiful desert island and learned that the monster was a great entertainer. '
9. See your doctor. If you find that nothing relieves your nightmares or that they are seriously interfering with your ability to sleep, see your doctor. He may be able to identify the cause of the nightmares, such as stress, medication or illness.
   • Bring your dream diary to help your doctor assess the situation better.
   • Your doctor will likely ask you a series of questions to help her understand when the nightmares started and what factors may be contributing to them.
   • Your doctor may suggest seeing a psychologist or sleep specialist to treat or get rid of your nightmares.
   • The doctor can also prescribe medication to treat nightmares.

Tips

• If your child has nightmares on a regular basis, keep in mind that this is common and usually stops between the ages of nine and 11. The most effective way to help children cope with nightmares is to reassure them. It also helps them "direct" the dream by changing the storyline. If the nightmares result from trauma or persist beyond the age of 11, see a child sleep specialist or child psychologist.