Content

• Steps
• Advice
• Warning

Nightmares are usually not pleasant at all. Along with feelings of anxiety, they can also disrupt your sleep. There are many causes of nightmares, but the main causes are often stress and emotional upheaval. Luckily, there are many ways you can stop having nightmares so that you can get restful and restful sleep. Take a few strategies to avoid having nightmares in the first place.

Steps

Method 1 of 3: Active for the Day

1. 

   Stop thinking about your nightmare. While nightmares are truly frightening and always haunting you, it's best to try to ignore them. The more nervous and frightened you are, the more likely you will have more nightmares.
   • Try to focus on the positive events in your life, instead of panicking and restlessness. Thinking of a peaceful place or loved ones will keep your mind in a positive state.
   • Think about how your current sleep has improved so that you can make things better.

2. 

   
   
   Do not bring anxiety into sleep. Do as much as you can to get rid of any fears or concerns before you get ready to bed. Thinking too much about the negative things only increases the likelihood of having nightmares during sleep.
   • When you sleep, focus your mind on the rhythm of your breathing.
   • You should focus on each inhalation and exhalation in a gentle and natural way.
   • If you are thinking wildly, focus on your breathing.
   • Putting your mind in your breath will let your thoughts pass without hindering your peace of mind.
   • Try not to think too much when you fall asleep. Let them pass naturally without focusing or making any judgments.

3. 

   
   
   Pay close attention to your way of thinking. Pay more attention to the way you think throughout the day. If you find yourself starting to blow your fear and anxiety out of balance, stop. Stop this flow of thinking, and instead focus on the positives as much as possible.
   • Keeping the problem in the good direction will help avoid unnecessary stress.
   • Do not overstate any causes of stress. Instead, you need to be as objective as possible.

4. 

   
   
   Practice visualizing a peaceful place. If you feel overwhelmed or find yourself working hard on the negative, try imagining a peaceful place. By visualizing that place, you can find relief and alleviate anxiety and anxiety over a period of time so that you can regain balance, comfort and focus again.
   • Find a truly ideal space that you are comfortable in.
   • Begin imagining a peaceful place. That could be anywhere. Whether real or imaginary, they should make you feel safe and relaxed.
   • Use all your senses to visualize your own peaceful place. See, hear, smell, feel, and even taste the place.
   • Be aware of your body and any stressful feelings you are experiencing. Relieve and relieve all the pressure while enjoying yourself in your own peaceful place.
   • Let yourself enjoy this place for at least 5 to 10 minutes. When you feel more comfortable, slowly return to reality by opening your eyes and sitting quietly for another minute.

5. 

   Consider some of your own behaviors. Negative emotions can cause you to behave abnormally, thus making your emotions worse. If you find yourself engaging in negative, dangerous, or impulsive actions, stop immediately.
   • Immediately stop any action that is risky, hasty, or self-destructive. Excessive alcohol abuse is seen as a prime example of risky behavior when you no longer want to live.
   • Replace them with some kind of healthy and emotional release. If you are in a state of stress, try reacting to some positive actions, such as exercise or meditation.

6. 

   Use exercise visualization therapy. If your nightmares persist or occur frequently, you can use the visual rehearsal method to practice rewriting your terrifying dreams. The following steps can help you manage your nightmare:
   • If the nightmares persist, write them down in detail.
   • Change whatever you want from your nightmare or write about a brand new dream you wish to experience. For example, if you come across a monster in your dream, try turning it into a kitten.
   • Before you go to bed, and throughout the day, try to visualize your new dream with the details you have changed.Visualize the new story and remind you that this is the dream now.
   • Be confident that this new dream will be the one you will experience, instead of dreaming about the old nightmare.
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Method 2 of 3: Learn more about Nightmares

1. 

   Understand some of the main causes of nightmares. Nightmares happen in both adults and children. Even though it's just a dream, nightmares are a sign of something real that needs to be addressed in your life. The two main causes of nightmares include:
   • Due to stress.
   • Due to major life events, such as the loss of a loved one or trauma.

2. 

   Explore some of the other causes of nightmares. Besides the two main causes of stress and trauma, there are countless other potential causes. Check out some of the following possible causes of nightmares to see if they match your current situation:
   • Take a new medication prescribed by the health care provider. Certain medications can cause nightmares as a side effect. Interactions between old and new drugs may also be related to this problem. Therefore, ask your doctor about new prescriptions and whether they are the cause of your nightmares.
   • Drinking too much alcohol. Drinking alcohol in your body can also cause nightmares by interrupting deep sleep, when dreams begin. Limiting alcohol intake can help improve sleep quality, and also reduce the frequency of nightmares caused by alcohol.
   • Eat before bed. When you eat before bed, your metabolism increases, leaving you awake and losing your chance to enjoy deep, restful sleep. Avoid snacking before bed to get deeper sleep and lower your risk of nightmares.
   • Fever. Being sick, especially with a fever, can disrupt sleep and cause nightmares. After your fever or illness is over, the frequency of nightmares will decrease. If not, see your doctor and find out another cause.
   • Stop taking certain prescriptions. Along with your doctor's orders, stopping medication can be the cause of your nightmare. If you are experiencing nightmares after you stop taking your medication, ask your doctor if this has something to do with having nightmares and what problems you will experience after you stop taking the medication.

3. 

   Consider repetition of the nightmare. Some nightmares often share a common element or will be repeated exactly like the previous nightmares. If you often experience the same creepy dream, there may be something special behind this type of nightmare. There are two main causes of repeated nightmares:
   • Post-Traumatic Stress Disorder (also known as PTSD). About 71% to 96% of post-traumatic cases experience nightmares. This happens because you witness directly or experience a terrible event in your life.
   • Extreme anxiety or depression. Suffering from excessive anxiety or depression can be the cause of the nightmare recurring. Share and talk to your doctor, therapist, or counselor to help ease your anxiety or depression, and the nightmare will slowly disappear.

4. 

   Find out the difference between a creepy dream, a nightmare and a nightmare sleep. These are considered different cases. They all have their own unique characteristics. And knowing which situations you are experiencing can help judge the level of your nightmare.
   • Creepy dreams are unpleasant dreams, but they don't wake you up.
   • Nightmares are often accompanied by both visual and sound, and they are so frightening that you will wake up.
   • The terrifying sleep does not include images or dreams. Instead, they provide only a feeling of extreme fear and sometimes cause you to experience sleep paralysis.

5. 

   Talk to your doctor. Your doctor may prescribe medications for you or recommend over-the-counter sleep aids to help combat your nightmares. Not everyone can take medication to help prevent nightmares because it works only in certain cases. Some common over-the-counter sleep aids include:
   • Melatonin. Melatonin is a hormone produced in the body, and it is responsible for regulating your sleep-wake cycle. Some mild reactions may occur, but melatonin will increase the likelihood of you falling asleep more easily. Melatonin can cause side effects, such as headaches and daytime sleepiness.
   • Doxylamine succinate. The substance doxylamine is known as an antihistamine and acts as a sedative. You may notice some side effects like feeling sleepy during the day, dry mouth, blurred vision, constipation, and urinary retention.
   • Valerian (Valerian). Valerian is a plant that is used as a sleep aid. A few studies are still debating its effectiveness. In general, you will not experience any side effects from taking valerian.
   • Diphenhydramine (such as Benadryl, Unisom SleepGels, or others). Diphenhydramine is another antihistamine that acts as a sedative. The drowsiness caused by diphenhydraine can help you fall asleep. Pay attention to side effects such as daytime sleepiness, dry mouth, blurred vision, constipation, and urinary retention.
   • Sleep aids can make you feel tired and groggy all day,
   • Drug interactions can occur with sleep aids. In addition, there are no guarantees about the side effects and safety of the drug. It's better to ask your doctor if sleeping pills are the right solution for you.
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Method 3 of 3: Improve Sleep

1. 

   Improve your sleep. Exercise can help improve the quality of sleep. Bad sleeping habits can cause nightmares to occur. Take a few steps to help you get a good night's sleep:
   • Exercise regularly. Exercise will help you fall asleep faster and deeper.
   • Cut back on caffeine and alcohol. Both can decrease the quality of sleep.
   • Make time for activities that you enjoy.
   • Practice meditation or use another relaxation technique.
   • Have a regular sleep schedule. Go to bed and wake up at the same time each day.

2. 

   Tense and relax your muscles while you sleep. Start by stretching and relaxing your head and shoulder muscles. Do this for your lower body, tensing and relaxing each area. This exercise has been shown to reduce the occurrence of nightmares by up to 80%.
   • By first tense your muscles, you will enjoy deeper relaxation.
   • You can do muscle tension several times a day, in addition to exercising before bed.

3. 

   Make your bedroom just a place to sleep. Do not do any activities in the bedroom as these will be considered “wake-up” activities. By forming in your mind that your bed is the only place to sleep and rest, you can fall asleep faster and deeper.
   • Avoid any activity, even the simplest one like reading a book or watching TV while in bed.
   • Only go to bed when you are tired and ready to sleep.
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Advice

• Remember that you are not alone in having nightmares. Nightmares are common, and 80-90% of people may experience nightmares at some point in their lives.
• Often times, a counselor or psychologist will help you through your nightmare.

Warning

• If you experience nightmares more than once a week, talk to your doctor.
• If nightmares interrupt your sleep or make you uncomfortable for a long time, you should see your doctor right away.