How to prevent nightmares (and fall asleep after bad dreams)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Nightmares can be a nightmare for your health and wellbeing. Find out what causes bad dreams to learn how to prevent them, and fall back to sleep more easily.
Nightmares can be really tough. They jolt us awake in the middle of the night, often in a cold sweat with a racing heart, and the residue of the bad dream leaves us feeling shaken and on edge, making it hard to fall back asleep. And we all know how much more challenging everything else becomes when our sleep is disrupted.
Sleep disruptions, like frequent nightmares and bad dreams, can take their toll on our wellbeing. It’s not just about feeling tired the next day. It’s about how those disturbances affect our mood, energy levels, productivity, and our mental health. Getting enough sleep is crucial when it comes to rejuvenating our bodies and resting our minds, but when you’re experiencing nightmares on the reg, peaceful sleep can feel like a distant dream.
But there is hope. With awareness and understanding of what’s causing your nightmares, along with some effective strategies, it’s possible to manage, if not prevent, bad dreams. Tools such as mindfulness and meditation, can help you cultivate a more easeful mind, and significantly improve the quality of your sleep.
What causes nightmares? 7 reasons why bad dreams happen
Nightmares don’t tend to be random. They’re usually the product of various factors at work in our subconscious or conscious minds. So a key factor in tackling nightmares is being able to understand what’s prompting them.
Stress and/or anxiety: Perhaps unsurprisingly, frequent nightmares can be the product of stress or anxiety that’s present in our waking life. It’s like your mind extends the day’s worries into your sleep. That upcoming work presentation, conflict with your partner, or just the sheer weight of day-to-day tasks can all find their way into your dreams, causing nightmares.
Eating too close to bedtime: That late-night snack might be more trouble than it’s worth. And no it’s not just cheese, which by the way doesn’t actually cause nightmares. Heavy or spicy meals, in particular, can lead to physical discomfort that disturbs your sleep, often inducing vivid and sometimes bad dreams.
Scary movies, tv shows or books: Love a good horror movie or thriller book before bed? You might want to rethink that. Your subconscious can weave elements of the contents of whatever you’ve been reading or watching into your dreams, creating some pretty unsettling mental visualizations when the lights go off.
Traumatic experiences: If you’ve been through a particularly challenging event either recently or in the past, the trauma of whatever happened could show up in your dreams. This is normal. It’s your brain’s way of processing the trauma, but it can lead to recurring nightmares, which can be distressing and even prevent sleep.
Alcohol, drugs and/or caffeine: It may feel like alcohol and drugs ease you into sleep more easily than going to bed unassisted, but these substances often disrupt the quality of your sleep and can lead to vivid, intense nightmares.
Medications: Some prescription drugs, including certain types of antidepressants, blood pressure medicines, and beta blockers, can lead to bad dreams. If you’ve started a new medication and are experiencing frequent nightmares, you might want to talk to your doctor.
Sleep disorders: Sleep conditions like sleep apnea and restless leg syndrome can disrupt sleep and lead to nightmares. If you’re experiencing symptoms such as daytime sleepiness or morning headaches, please check in with a healthcare provider.
Knowing what triggers your nightmares is the first step in gaining control over them. Remember, the goal isn’t to eliminate all dreams but to cultivate a more relaxed sleep experience. After all, dreams are a natural part of sleep, and many of them can be a magical, rejuvenating and creative experiences.
10 tips to prevent nightmares and stop bad dreams
Now that we know what might be causing nightmares, here are some strategies to help keep bad dreams at bay.
1. Establish a bedtime routine
Routines aren’t just for kids, and the value of a consistent sleep schedule can’t be overstated. Your body thrives on routine, so a regular sleep and wake time helps your body understand when it’s time to wind down and when it’s time to rise.
2. Create a sleep-friendly environment
Consider your sleeping environment. Is it dark, quiet, and cool? These are ideal conditions for restful sleep. Also, consider investing in a comfortable mattress and pillows. These small changes can significantly impact your sleep quality and help prevent bad dreams.
3. Take active steps to manage your stress during the day
If stress or anxiety is the culprit behind your nightmares, it’s important to tackle the cause head-on. Implementing stress management techniques, such as deep breathing exercises or guided mindfulness practices (such as this one), can work wonders in soothing your mind before bed.
4. Avoid stimulating activities before bed
Try to wind down at least an hour before bed. This means turning off the TV, stepping away from work, and switching off any other devices. This quiet time allows your mind to transition smoothly into sleep mode.
5. Exercise during the day
Regular physical activity can promote better sleep, helping to prevent nightmares. Just ensure you don’t exercise too close to bedtime, as it can have the opposite effect.
6. Avoid heavy meals before bed
As mentioned before, late-night snacking, especially heavy or very spicy food, can lead to bad dreams. Finish eating at least a few hours before hitting the hay.
7. Relax before falling asleep
Incorporate relaxing activities into your bedtime routine. This could include reading, listening to relaxing music, or practicing mindfulness exercises. It’s all about calming your mind and preparing your body for sleep.
8. Talk about whatever’s troubling you
If something’s bothering you, don’t let it stew in your mind. Talking it out with a trusted friend, family member, or professional can help release some of the burden.
9. Limit alcohol and caffeine
Both these substances can disrupt your sleep cycle and might increase the likelihood of having nightmares. Try limiting them or avoiding them altogether.
10. Review your medications
If you suspect your medication is causing nightmares, discuss it with your healthcare provider. They might be able to adjust the dosage or suggest alternatives.
Implementing these strategies can make a big difference in preventing nightmares and improving the overall quality of your sleep. Everyone deserves a good night’s sleep, and you’re no exception. Remember, it’s not about perfection but progress, so celebrate small victories and keep experimenting to find out what works best for you.
How to fall back asleep after a nightmare
The biggest challenge after waking up from a nightmare is often trying to calm your body and mind enough so you can get back to sleep. If you’ve ever found yourself wide awake at 3 a.m., staring at the ceiling, you know exactly what we’re talking about.
So how exactly do you drift back into the land of nod once you’ve been rudely awakened by a nightmare? Here are seven strategies that might help you fall back asleep after a bad dream.
1. Deep breathing exercises
Deep, controlled breathing can be a powerful tool in helping to calm your mind and body. The practice works by shifting your focus away from any disturbing images from your nightmare and redirects it onto the rise and fall of your breath. An easy-to-follow technique is the 4-7-8 breathing method, where you inhale for 4 counts, hold your breath for 7 counts, and exhale for 8 counts.
2. Try progressive muscle relaxation
This technique involves tensing and then releasing different muscle groups in your body. Start from your toes and work up to your head (or vice versa). This can help you feel more grounded and take your mind off the images or content of your nightmare.
3. Visualize yourself somewhere soothing
Picture a peaceful, calming scene. It could be a beautiful beach, a serene forest, or any place that brings you joy and tranquility. Focusing on images that make you feel relaxed and at ease can steer your mind away from whatever you were dreaming about.
4. Do something comforting
If you’re finding it hard to fall back asleep, get out of bed and do something relaxing. This could be reading a book, listening to calm music, or doing a low-intensity activity like drawing. Do whatever feels soothing to you, and try to do it somewhere quiet and in low-lighting so your body can ease into relaxation and sleep. If in doubt, try listening to a Sleep Story.
5. Keep a night light on
If you wake up scared, turning on a soft, gentle light can feel comforting. In some ways, it feels like you’re banishing the darkness from your dream, and being able to see your surroundings makes you feel safer and more at ease. Just make sure its not too bright or it may, ironically, end up disrupting your sleep.
6. Keep a dream journal
Writing down whatever happened in your nightmare can be therapeutic. In some ways, the process of writing helps to drain away the power the bad dream has over your emotions. Keep a notebook and pen beside your bed and if a nightmare wakes you up, write it down. Here’s a Dream Journal you can download and print out.
7. Take a mindful moment
If you’ve been startled awake by a nightmare, take a moment to center yourself. Notice your surroundings, the feeling of the sheets, the sounds you can hear. This can bring you back to reality and help separate the images of your nightmare from the safety of your bedroom. Repeat to yourself: “I am here. I am safe.”
Finding it difficult to fall back to sleep after a nightmare is perfectly normal. Don’t pressure yourself to get back to sleep immediately. Take your time, be gentle with yourself, and use the techniques above to help guide your mind and body back into a state of ease.
Here at Calm, we’re committed to helping you cultivate a more peaceful state of mind during your waking hours and as you journey through the world of sleep.
Your questions about nightmares, answered
What triggers nightmares?
Nightmares can be triggered by a variety of factors. Common triggers include stress or anxiety, late-night eating, exposure to disturbing content like horror films or books, traumatic experiences, substance use like alcohol or drugs, certain medications, and sleep disorders.
What causes nightmares, and how do you prevent them?
Similar to the triggers mentioned above, these factors can cause nightmares. Preventing nightmares often involves addressing these underlying causes. This could mean establishing a healthy sleep routine, creating a sleep-friendly environment, managing stress, avoiding stimulating activities before bed, exercising regularly, avoiding heavy meals before bedtime, and talking about what’s troubling you. Remember that everyone’s different, and what works best for you might differ from what works best for others.
Is it okay to have nightmares every night?
While occasional nightmares are normal, having them every night is not typical and can be distressing. Frequent nightmares can interfere with your sleep quality and overall wellbeing. If you’re experiencing nightmares regularly, speaking to a healthcare provider or a mental health professional may be beneficial to identify any underlying issues that might need addressing.
Do you ever stop having nightmares?
Yes, many people experience nightmares less frequently as they age. However, some adults do continue to have nightmares. Addressing the underlying causes of nightmares, like stress or anxiety, can significantly reduce their frequency. Remember, occasional bad dreams are normal, but if they are causing significant distress or affecting your sleep, it’s worth discussing this with a healthcare provider.
Nightmares can be challenging, but understanding their triggers and implementing strategies to manage them can help you reclaim a peaceful night’s sleep.
Calm your mind. Change your life.
Nightmares are difficult. But help getting back to sleep after a bad dream is easy. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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