Stress dreams: What they are, causes, and how to stop them
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the meaning and causes of stress dreams. Plus, common stress dreams, the difference between stress dreams vs nightmares, and how to stop stress dreams.
If you’ve ever woken up with a racing heart after dreaming of an endless fall or being chased, this could be stress or anxiety manifesting in your dream state as you sleep. Stress dreams, or anxiety dreams, often occur when your mind is struggling to process issues or stressors in your waking life while you're asleep.
Unlike regular dreams or nightmares, which might not have a direct cause or relation to your waking life, stress dreams often encapsulate the worries that keep you up at night, often in a dramatized or exaggerated manner. Dreams of your teeth falling out, anyone?
Whether it's managing workload, seeking counseling, or trying out relaxation techniques like mindfulness meditation, proactive steps towards managing your stress can help significantly in reducing the occurrence of stress dreams.
What are stress dreams?
Stress dreams are vivid and often upsetting dreams that are a result of unmanaged stress and anxiety in your waking life. Common stress dreams include scenarios like failing an important exam, finding yourself unprepared for a presentation at work, or experiencing major problems on a significant day, like an upcoming wedding or big travel plans.
Stress dreams are usually closely linked to the pressures or anxieties we face in our daily lives, such as performing well at work and managing our obligations in everyday life. While a nightmare might have a fictional or fantastical element, a stress dream is often rooted in real-life situations or fears, which can make them even more confusing and distressing.
What is the most common stress dream?
Among the most common stress dreams are scenarios involving falling, being chased, losing teeth, or finding oneself in embarrassing situations like being naked in public. The truth is that stress dreams can vary widely depending on your own personal experiences and circumstances. Stress dreams may reflect feelings of insecurity, fear, loss of control, or unresolved personal issues.
What causes stress dreams?
Stress can lead to more intense, vivid, or disturbing dreams. High stress levels can affect your sleep cycle, particularly the rapid eye movement (REM) phase, where most dreaming occurs. Stress may cause more REM sleep, leading to more dreams or nightmares. Additionally, the content of dreams can be influenced by the stressors or anxieties experienced in waking life.
Stress dreams are closely intertwined with the daily stressors we encounter and may be the mind’s way of processing or responding to the events or concerns of our waking life. Several underlying factors and triggers can lead to stress dreams:
Work pressure can cause stress dreams
In the modern-day hustle, work pressures can be a primary source of stress. The anxiety of meeting deadlines, handling a challenging project, or navigating workplace dynamics can enter your subconscious mind as you sleep, resulting in stress dreams. For example, you might dream about missing an important deadline or presenting to a room full of colleagues.
Health conditions can cause stress dreams
Concerns over your own health or the health of a loved one can be a significant source of anxiety and the cause of stress dreams. If you or a family member has recently been diagnosed with a health condition, it's not uncommon for the anxiety surrounding this reality to show up in your dreams as your brain processes the news.
Relationship problems can cause stress dreams
Relationships are a crucial part of our lives, and they play a role in our lives in many ways. Whether a relationship is platonic, romantic or familial, they can still cause stress and be the source for a rough night’s sleep, especially if there are unresolved arguments or upcoming confrontations to think about. If you’ve had a disagreement with a significant other or a family member, you might find yourself facing a similar confrontational scene in your dreams.
Major life changes can cause stress dreams
The uncertainty you might face with major life transitions like moving to a new place, changing jobs, or going through a breakup can evoke emotions that can lead to stress dreams. Oftentimes, we’re so consumed with making it through the day that we don’t allow ourselves to process big changes and information. And what we don’t process in our waking state can manifest in our dream state.
Trauma can cause stress dreams
If you are struggling with symptoms of post-traumatic stress disorder (PTSD), you may find the frequency and severity of stress dreams increase. This is because people with PTSD may be unable to remove the negative emotional charge from a memory in their sleep due to high levels of neurotransmitters in the brain during REM sleep.
Day-to-day worries can cause stress dreams
The accumulation of day-to-day worries and anxiety can fuel stress dreams. These could be financial worries, anxiety over an upcoming exam, or concerns about a social event. These daily stressors can pile up and manifest in our dreams as our brains try to sort the information and anxiety while we sleep.
Global or local events can cause stress dreams
In recent times, global events like the pandemic have been a source of stress for many, impacting their sleep quality. The constant barrage of challenging news and the anxiety surrounding such global or local events can trigger stress dreams.
How to stop stress dreams: 8 tips for a peaceful night’s sleep
Easing stress dreams begins with two main tips: addressing the stressors in your day-to-day life and improving your overall sleep quality. Here are some specific strategies and techniques to help prevent and manage these unwelcome nighttime narratives:
1. Maintain a consistent sleep schedule to stop stress dreams
Go to bed and wake up at the same time every day. Yes, even on weekends! A regular sleep routine helps regulate your body's natural sleep-wake cycle, which is important in cultivating a good night’s rest.
💙 Sometimes finding something enjoyable that signals to you that it’s time for bed can help you stick with your routine. Try one of our Sleep Stories in the evenings so you have something soothing and restful to look forward to.
2. Use relaxation techniques to manage day-to-day stress and help you sleep
Relaxation techniques like mindfulness, meditation, deep breathing, and progressive muscle relaxation (PMR) can help bring your focus to the present moment to help reduce the anxiety that could trigger stress dreams.
Progressive muscle relaxation works by tensing and then slowly releasing each muscle group in your body, moving from your toes up to your head. Tensing your muscles tells your brain you’re stressed, but relaxing your muscles communicates to your brain that your stress is subsiding which can help you regulate your nervous system.
💙 Try PMR and the 4-7-8 breathing techniques with Soften Into Sleep with Chibs Okereke.
3. Create a calming bedtime routine
A relaxing pre-sleep ritual like reading, gentle stretching, or listening to calming music can signal to your body that it's time to wind down. A warm bath before bed can help relax your muscles and prepare your body for a restful night's sleep. Add Epsom salts or a few drops of lavender oil for an extra calming effect. You might also consider avoiding caffeine, nicotine, alcohol and alcohol in lead-up to bedtime, as they can interfere with your ability to fall asleep.
💙 One way to calm the body down before bed is to do some gentle, mindful movement. Try Evening Wind Down with Mel Mah.
4. Create a cozy, stress-free sleep environment
Make your sleep environment comfortable with soft lighting, a cool room, and a comfy bed. You can also try using background sounds to help you get the best quality sleep. This, in turn, will help you cope with daytime stress.
💙 To help create soothing ambient background noise in your sleep environment, press play on one of our soundscapes like Jasper Lake.
5. Exercise regularly to ease stress
Regular physical activity can help manage stress and anxiety, which can improve your sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week. A simple walk in the park can work wonders for your stress levels (and your mental health).
💙 Try combining your evening walk with meditation with our Mindful Walking session.
6. Practice journaling stressful thoughts and anxieties before bed
Write down your worries or stressful thoughts before bed. Placing your anxieties from your brain onto paper can help clear your mind and prepare you for a more peaceful sleep. You can also write in a dream journal, recording what you remember of your dreams to see if you can gain insight into what’s causing your stress.
💙 If writing isn’t your thing, you could try Schedule Worry Time, where you give yourself a set amount of time to ruminate. But maybe don’t schedule it right before you fall asleep!
7. Express your stress
Sharing your concerns with a trusted friend, family member, or therapist can provide relief from the anxieties that fuel stress dreams. Plus, confiding in others boosts our happy brain chemicals.
8. Seek professional help
If stress dreams are consistently interfering with your sleep quality, it’s best to consult a mental health professional to help you work through your anxiety and stress.
Stress dreams FAQs
What causes stress dreams?
Stress dreams are typically triggered by real-life anxieties, stressors, or unresolved issues. Common causes include work pressures, relationship problems, health conditions, financial worries, or significant life changes. The mind continues to process these concerns during sleep, often resulting in stress dreams. Addressing the underlying stressors and employing relaxation techniques can be helpful in alleviating such dreams.
What is the most common stress dream?
Among the most common stress dreams are scenarios involving falling, being chased, losing teeth, or finding oneself in embarrassing situations like being naked in public, but they can vary widely depending on your own personal experiences and circumstances. These dreams often reflect feelings of insecurity, fear, loss of control, or unresolved issues.
Does stress cause intense dreams?
Yes, stress can make your dreams feel more powerful and real. When you're stressed, it can change the way you sleep, especially during the dream-rich phase called rapid eye movement (REM). Because of this, you might have more dreams or even bad dreams. Plus, what you're stressed about during the day can show up in your dreams at night.
How do I stop anxiety dreams?
Stopping anxiety dreams may involve a few strategies:
Manage stress: Actively manage your stress through relaxation techniques, such as mindfulness meditation, yoga, or deep breathing exercises.
Maintain a sleep routine: Establish a consistent sleep routine to regulate your sleep-wake cycle.
Create a relaxing bedtime ritual: Enjoy calming activities before bed, like reading or taking a warm bath.
Avoid stimulants: Caffeine and nicotine can disrupt sleep.
Journaling: Write down your worries or anxieties before bed to clear your mind.
Seek professional help: If anxiety dreams continue, consider consulting a mental health professional to help you find relief.
Can anxiety trigger dreams?
Anxiety can trigger dreams or nightmares as the mind continues to process emotions, fears, and anxieties during sleep. If you're experiencing high levels of anxiety, it's likely to manifest in your dreams, perhaps in symbolic or exaggerated ways. Managing your anxiety through therapeutic techniques, mindfulness practices, and other stress-relieving activities can help reduce anxiety-induced dreams.
Calm your mind. Change your life.
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