Crying in your sleep: what it means and how to manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Crying in your sleep isn't abnormal. Learn what it means and why you might wake up crying at night. Plus, how to stop crying in your sleep using our 5 tips.
For many, sleep is a sanctuary—a peaceful pause to rest and reset. But waking up to discover you’ve been crying in your sleep can be both puzzling and worrying. Babies cry in their sleep, but we’re far less used to adults waking up in tears. If you or a loved one have ever experienced this, you may have wondered what was going on and if there was a need to be concerned.
So, what does crying in your sleep mean, why does it happen, and are there any practical solutions to manage it?
What does it mean when you cry in your sleep?
Crying in your sleep often mirrors the intricate mesh of your emotional and mental state. It might mean you’re processing underlying grief, stress, anxiety, or a mental health condition. It could even be a reaction caused by bad nightmares.
It’s important to understand that emotions, senses, and some muscle movements are far from inactive, even during deep sleep. This means that emotional processes like crying can still happen, even without your conscious realization.
Crying in your sleep can sometimes lead to potential disruptions in sleep quality that could have knock-on effects on your overall mental wellbeing. Understanding the meaning behind crying in your sleep is crucial because it offers insights into your emotional state and can help you sleep and feel better.
What causes crying in your sleep?
There are a mix of emotional triggers and physical factors that can cause you to cry in your sleep, and each can contribute in its own way. Knowing these triggers can be the first step to better understanding and managing this phenomenon.
Mental health conditions like depression or Generalized Anxiety Disorder (GAD)
Unresolved emotions, trauma, or grief
Night terrors
Vivid nightmares, especially during Rapid Eye Movement (REM) sleep
Emotional dreams
Changes in medication
Issues with vision
REM Sleep Behavior Disorder (RBD)
Sleep-related dissociative disorders
Nocturnal panic attacks
Once you identify certain triggers, it’s important to give them the space to exist without judgment while simultaneously still addressing them—as these triggers reflect our emotional and psychological state.
How to stop crying in your sleep
Learning to stop crying in your sleep involves a holistic approach that includes self-help strategies, lifestyle modifications, and—sometimes—professional intervention. Small, consistent steps every day can help build a better relationship with your emotions.
1. Relax body and mind with techniques like breathing or progressive muscle relaxation
Relaxation techniques like deep breathing or progressive muscle relaxation help your body and mind move towards a state of calm.. These techniques can be used proactively to ease any stress and tension that’s causing you to cry in your sleep. Or, they can be used in-the-moment to help you self-soothe if you wake up crying in your sleep.
💙 Explore relaxation exercises like PMR Deep Sleep Release for a more peaceful sleep.
2. Drift off in a calmer state using mindfulness
The practice of mindfulness, whether through meditation or exercises such as mindful walking and mindful breathing, can bring calm to a distressed mind.
💙 Explore guided meditations like the 10-minute body scan to cultivate mindfulness and foster serene sleep.
3. End your days in a more relaxed state by using stress management
There’s no denying that life is full of stressors. When we don’t manage them properly they can get the best of us, including affecting our sleep. Managing stress helps declutter your mind, making room for peace and joy.
💙 Stress-reducing tools like the Managing Stress Workbook or 7 Days of Managing Stress toolkit can help you navigate stress more effectively so you can avoid crying in your sleep.
4. Establish a soothing bedtime routine to help you feel centered and calm before lights out
A comforting pre-sleep routine can help you to feel more at ease before your head hits the pillow. Whether your routine contains a warm bath, calming sounds, an enjoyable book, or gentle stretches, find what soothes you and make it part of your nightly ritual.
💙 Looking for a way to wind down mindfully? Press play on one of our Sleep Stories tonight like Tales from the CB Radio.
5. Seek professional help if this issue persists
If you or someone else frequently wakes up crying or in distress, it's essential to seek advice from a healthcare professional. They can provide a clear diagnosis and recommend treatments or coping mechanisms.
Each strategy is a step towards self-love and self-compassion as you embrace and understand your emotions. By cultivating a deeper connection with yourself and addressing your emotional needs, you can find comfort in falling asleep each night.
Crying in your sleep FAQs
What does it mean when you cry in your dream and wake up crying?
When you find yourself crying in a dream and wake up with tears still on your cheeks, it’s like your subconscious is trying to send you a message. It could be a manifestation of bottled-up emotions, unresolved issues, or reflections of stress and anxiety in your waking life. Reflect on your dreams to understand the feelings behind them and address any underlying issues.
What to do when you cry in your sleep?
Crying in your sleep can feel bewildering, so approach it with kindness and curiosity. Start by keeping a sleep diary, jotting down any dreams or emotions associated with your crying. Explore relaxation and mindfulness practices to soothe your mind before bedtime, and seek professional advice if sleep crying persists.
Why do I wake up with tears in my eyes?
Waking up with tears could be your body’s way of dealing with emotions, stress, or even certain eye conditions. It’s important to listen to the messages your body is sending to understand whether they’re tears of emotional release or a signal of any underlying conditions.
Can I stop myself from crying in my sleep?
By embracing relaxation techniques, cultivating mindfulness, and maintaining a nurturing sleep environment, you can support emotional balance and reduce sleep crying. Don’t forget to seek professional help if you need it.
What can I do to stop my tears from waking me up?
Create a soothing pre-sleep routine and a supportive sleep environment to help you avoid crying in your sleep. Engage in calming activities like reading or gentle stretching before bedtime, and consider meditation or relaxation exercises to calm the mind. If tears persist, explore counseling or therapy to address underlying emotional concerns.
Calm your mind. Change your life.
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