Nightmares: What Are They and What You Should Do?

We all have nightmares from time to time. But what are they really?

Most experts agree that a nightmare is a frightening dream that can trigger feelings of terror, anxiety or fear. And while we don't always remember our nightmares, they can have a lasting impact on our emotions and mood.

So what causes nightmares? Well, there are actually a few different things that can trigger them. Stress and anxiety, for example, are two of the most common triggers. Other possible triggers include sleep disorders, medications, and even certain foods or drinks.

What are the different types of nightmares?

Most people have experienced a nightmare at some point in their lives. A nightmare is a type of dream that can trigger feelings of fear, terror, or anxiety. Nightmares are different from night terrors, a type of sleep disorder that triggers feelings of panic or anxiety. Nightmares can also be caused by sleep paralysis, where you feel like you can't move your body.

There are three main types of nightmares: common nightmares, anxiety nightmares, and night terrors.

Common nightmares are the most familiar type of nightmares. They usually involve scary or unpleasant images, such as being chased by an attacker or experiencing a natural disaster. Ordinary nightmares usually last only a few minutes and don't cause long-term distress.

Anxiety nightmares are more intense and can last for several hours. These nightmares often involve themes of helplessness or powerlessness, such as being trapped in a burning building or being unable to prevent a loved one from being hurt. They usually occur during times of stress or anxiety and may be triggered by events or experiences that are disturbing or traumatic.

Night terrors are less common than anxiety nightmares but can be more severe. They usually occur in children between the ages of 3 and 8. Night terrors can be caused by physical or emotional stress, sleep deprivation, or medication. They can cause intense fear and anxiety and are often accompanied by crying or screaming. Night terrors may last for several minutes or longer, and may be followed by periods of wakefulness.

Sleep paralysis is a type of nightmare in which a person cannot move or speak during sleep. Sleep paralysis can be caused by sleep deprivation, stress, or other medical conditions.

What are the causes of nightmares?

Most people have nightmares from time to time, but for some they're a regular occurrence. There are many different possible causes of nightmares, including stress or anxiety, medications, trauma, substance abuse, and sleep deprivation.

Stress or Anxiety 

One of the most common causes of nightmares is stress or anxiety. If you're facing a lot of stress in your life, it may manifest itself in your dreams. Often the content of the nightmare is related to the issue that's causing you stress. If you're worried about a certain event, such as an upcoming exam or presentation, you may have a nightmare about it.

Medication

Certain medications can cause nightmares as a side effect. If you start taking a new medication and start having nightmares, talk to your doctor about it. They may be able to prescribe another medication that doesn't have this side effect.

Trauma 

If you've experienced a traumatic event, such as a car accident or natural disaster, you may have nightmares about it. These are often called "traumatic nightmares." They may be a normal part of the healing process and eventually go away on their own. However, if they're severe or occur regularly, you may need treatment from a mental health professional.

Substance misuse

If you abuse substances such as alcohol or drugs, it can lead to nightmares. This is because substances can disrupt sleep and cause changes in brain chemistry. If you're struggling with substance abuse, it's important to get help in a treatment program. Otherwise, the nightmares may continue or get worse.

Sleep Deprivation

Too little sleep can also lead to nightmares. When you're sleep deprived, your brain doesn't function as well and may have trouble processing information properly. This can lead to strange or scary dreams. If you aren't getting enough sleep, you should try to find a regular sleep schedule and stick to it as much as possible.

When should you see a doctor about nightmares?

We've all had nightmares. They usually occur after a stressful day or week and disappear on their own after a restful night's sleep. So when should you see a doctor for it?

Occurs regularly

If you've nightmares more than once a week, you may want to see a doctor.

Nightmares can have many causes, including stress, anxiety, and sleep disorders. If you have nightmares frequently, it may be a sign of an underlying health problem.

Interference with daily life

If you've nightmares that prevent you from sleeping well, be sure to see a doctor. Don't let nightmares keep you from getting the rest you need. If they're affecting your life, talk to your doctor about treatment options.

If you're taking a new medication

There are some medications that are known to cause nightmares. If you're taking one of these medications, it's important that you're aware of the possible side effect. Be sure to talk to your doctor and they may be able to adjust your dosage or switch you to a different medication.

How can nightmares be treated?

Severe nightmare disorder can be extremely distressing and interfere with daily life. However, there are treatment options that can help.

Psychotherapy

Psychotherapy is a form of treatment that involves talking with a therapist to explore the meaning of dreams and nightmares. It can help identify underlying issues that may be contributing to the problem.

Medication

There are several types of medications that can be used to treat severe nightmare disorder. Consult a doctor if your nightmare is affecting your daily life and you need treatment. Medication can help reduce the frequency and severity of nightmares.

How to get rid of nightmares naturally

If you're frequently plagued by nightmares, you may be wondering how to stop them. While there are medications, there are also some natural options you can try.

Change your sleeping habits

One of the most effective remedies for nightmares is to change your sleeping habits. Make sure that you get enough sleep and that you sleep in a comfortable environment. Also, avoid eating or drinking before bedtime.

Relaxation methods

Another way to avoid nightmares is to relax before going to bed. You can try reading or taking a bath. You should also avoid watching TV or using the computer before bed. Meditation and yoga are other ways you can calm your mind before sleeping. 

If you've trouble relaxing, try Sleepfolio's weighted sleep mask. These masks are designed to apply deep pressure like a weighted blanket to help you relax and get into sleep mode.

Keep a dream journal

Another way to prevent nightmares is to keep a dream journal. This can help you become more aware of your dreams and what they mean. If you have a recurring nightmare, keeping a dream journal can help you figure out what's causing the nightmare so you can avoid it in the future.

If you've tried these tips and are still having nightmares, you may want to see a doctor. There are some conditions that can cause nightmares, such as sleep apnea. A doctor can help you find the cause of your nightmares and treat them accordingly.