Nightmares can be stressful, not to mention severely disturbed by a lack of quality sleep. This article shows some techniques that can help minimize their impact.
Nightmare management remains largely unexplored territory, although there are several different thoughts to manage bad dreams. For many people, nightmares are not really a major nuisance, but if they do wake you up more often than you want or have problems afterward, there are several possible ways to prevent or reduce their severity.
It may not always be possible to completely prevent bad dreams, but preparing the ground for good sleep can ensure that you feel more rested. Sleep hygiene includes your sleeping habits and environment that are ideal for quality relaxation.
Your sleeping space may have some effect on your resting state. Ideally, the bedroom should be cool, dark and quiet. Remove or disable light sources such as televisions, VCRs, and alarm clocks, and consider blocking the lights if you live in an urban area.
In terms of habits, introducing regular sleep and wake times throughout the week is a key part of maintaining your internal clock, as are moderate exercise every day, daily exposure to sunlight, and a regular evening of relaxation. Caffeine, alcohol and nicotine: These can all affect sleep in different ways and are best avoided before bed.
Some psychologists believe that talking about dreams and getting social support is the key to reducing anxiety and preventing nightmares. You can talk about dreams with a therapist, discuss them with a partner, or through independent journaling or blogging.
If you're waking up from a nightmare and can't fall asleep right away, it can be helpful to get out of bed and record the dream, and even change its course. This therapy is a type of cognitive behavioral therapy that involves remembering a nightmare and then writing a new, more positive version to supplant the original nightmare.
Another approach is to work on the routine or areas of your life that may be causing stress or fear. A poll in The American Psychological Association's 2013 Stress found that stress was often associated with poor sleep, and that worse sleep was also associated with higher stress.
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If you've had a tough day, take a few minutes to de-stress before bed. Try a warm bath, relaxing music, yoga, or other methods to see what works best for you.
One study that included male former American and Canadian soldiers found that those who played video games often had less negative dreams and were less passive in their dreams. Researchers speculate that the desensitization, battles, and victories associated with video games may carry over into the dream world. However, research has shown that these remedies cannot be extended to women.
Sometimes, nightmares can be more than just an occasional glitch, they are an important source of sleep anxiety. Nightmare disorder is a clinically recognized sleep disorder classified as frequent and persistent nightmares that regularly disrupt sleep because bedtime anxiety affects daytime behavior.
If you feel nightmares interfere with a good night's sleep, or if you feel anxious before going to bed, it is worth discussing this with your doctor or psychologist.
Most importantly, don't feel embarrassed about bringing up this issue - nightmares can be a serious problem. They can have a significant impact on your life and social support along with healthy lifestyle habits can play an important role in minimizing their impact.
This article originally appeared on the Amerisleep blog.