Nightmares: What Causes Them and How to Get Rid of Them?
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Leesduur: 6 min
Some people experience them more often than others, but everyone has had one at some point: a nightmare. You wake up with a start and can experience an unpleasant feeling. But what exactly are nightmares, how do they arise, and how do you get rid of them?
Nightmares can be caused by stress, trauma (such as PTSD), watching scary movies, mental illness, certain medications, and a disturbed sleep pattern due to alcohol use.
Maintaining a regular sleep schedule, exercising regularly, avoiding screens and stimulants, and providing a comfortable sleep environment can help prevent nightmares.
Doing breathing exercises, discussing or writing down the dream, or rewriting the dream with a positive outcome can help you get back to sleep after a nightmare.
Table of contents
What is a nightmare Causes of nightmares How to prevent nightmares 1. Make a sleep schedule 2. Get enough exercise during the week 3. Stop using electronic devices before bed 4. Avoid stimulants 5. Make yourself comfortable in bed Falling asleep after a nightmare 1. Breathing exercise 2. Discuss the dream 3. Rewrite the dream Questions about nightmares
What is a nightmare
A nightmare is a scary dream during the night in which something unpleasant happens. For example, you might be chased, held captive, lose a loved one, drown, or relive a distressing event.
You usually wake up just before something goes wrong in your dream. Afterward, you clearly remember what the nightmare was about. This evokes feelings of fear, tension, anger, but sometimes also guilt or sadness.
These feelings can linger for a long time, making it difficult to fall asleep again. In some cases, it even makes people afraid to go to sleep, especially when it involves vivid nightmares that people remember for a long time.
Nightmares occur at any age; even babies can experience them. There are various causes, such as stress, medications, and alcohol. Below, we explain the main reasons for nightmares.
Causes of nightmares
Nightmares can have various causes. In some cases, you have control over them, but often not. Below, we discuss the main causes of nightmares.
- Stress and chronic anxiety - Everyone processes stress differently, and stress can also manifest as scary dreams. Long-term stress, anxiety, or tension can cause nightmares.
- Scary movies or video games - A horror movie or scary video game can affect your sleep. The scary and potentially violent images can linger and evoke intense emotions. To process these, you may experience nightmares.
- PTSD - People with post-traumatic stress disorder (PTSD) have experienced something unpleasant and haven't processed it properly. This trauma can sometimes recur daily in the form of lifelike nightmares. These nightmares and PTSD reinforce each other, exacerbating symptoms.
- Medical reasons - Nightmares can have various medical causes, including mental health conditions. Nightmares are a symptom of PTSD, borderline personality disorder, and dissociative disorder.
- Medication use - Some medications have nightmares as a side effect. This mainly concerns medications that affect brain chemicals, such as antidepressants and antihypertensives.
- Alcohol - While alcohol can sometimes help you fall asleep faster, it does reduce sleep quality. It disrupts your sleep pattern and can lead to more vivid dreams. There's also a greater risk of nightmares and intense dreams.
How to prevent nightmares
Prevention is better than cure. That's why you can do a few things before you go to sleep to prevent nightmares and improve the quality of your sleep.
1. Create a sleep schedule
One way to prevent nightmares is to create a sleep schedule. Go to bed at regular times and wake up at the same time every day. This way, your body naturally adjusts to these times and you develop a stable sleep pattern.
2. Exercise enough during the week
Exercise and sports are important for our health. They promote a fit and vital body and a healthy mind, as well as a good night's sleep. They help you sleep faster and more deeply, so you wake up feeling more refreshed.
3. Stop using electronic devices before going to bed
The blue light from electronic devices, such as a TV or mobile phone, breaks down the sleep hormone melatonin. This makes us feel less tired and takes longer to fall asleep, but it also leads to more interruptions during sleep.
4. Avoid stimulants
Avoiding stimulants before bed will prevent you from having trouble falling asleep. Alcohol and drugs, as well as coffee and nicotine, can all contribute to poorer sleep.
5. Make yourself comfortable in bed
Comfort is essential for a good night's sleep. A good mattress, a comfortable pillow, and a cool temperature can help you fall asleep faster and sleep much more soundly. Your body relaxes completely, reducing the risk of nightmares.
Falling asleep after a nightmare
Do you ever wake up during the night and can't get back to sleep? We have some tips for that too:
1. Breathing exercise
Breathing exercises are incredibly helpful. They have a relaxing effect, both mentally and physically. A good exercise is the 4-7-8 breathing pattern. You inhale for a count of 4, hold your breath for a count of 7, and then exhale all the air from your lungs for a count of 8. Do this a few times, and you'll notice you're much more relaxed!
2. Discuss the dream
Talking about a nightmare can help you fall asleep again. Write down the nightmare and discuss it with yourself. This allows you to identify and release your thoughts and feelings, so you don't have to think about them as much.
3. Rewriting the dream
Another method is to rewrite the nightmare. You imagine a different version of the dream and create an ending that feels comfortable and peaceful. This reduces your anxiety and tension, helping you fall asleep more quickly.
Questions about nightmares
What are nightmares and why do we have them?
Nightmares are intensely disturbing dreams that cause anxiety, panic, or sadness. They occur when the brain processes information from the subconscious during REM sleep (the phase in which we dream). Nightmares can be caused by stress, trauma, medications, or sleep disorders.
Is it normal to have nightmares?
Yes, it's normal to have nightmares occasionally. About 50% of adults experience a nightmare at some point.
What are the most common themes in nightmares?
The most common themes in nightmares are falling, being chased, paralysis, failure, loss, and death.
Are nightmares the same as sleepwalking?
No, nightmares and sleepwalking are different sleep disorders. Nightmares occur during REM sleep, while sleepwalking occurs during deep sleep.
Can nightmares be caused by drugs?
Yes, some medications can cause nightmares. This can happen, for example, with medications for depression, anxiety disorders, or high blood pressure.
Can nightmares be caused by food?
Yes, some foods can trigger nightmares. This includes caffeine, alcohol, and spicy foods.
Are nightmares a sign of a mental disorder?
Nightmares themselves are not a sign of a mental disorder. However, if nightmares occur regularly and cause severe stress or anxiety, an underlying mental health condition may be present.
Can I do anything to prevent nightmares?
Yes, there are several things you can do to prevent nightmares, such as avoiding stressful situations before bed, reducing caffeine and alcohol consumption, and creating a calm sleep environment.
What can I do if I have a nightmare?
Try to stay calm and reassure yourself. Take deep breaths and remember it's just a dream. Also, try not to go back to sleep right away and, if possible, talk to someone about your nightmare.
Is it possible to wake up during a nightmare?
Yes, it is possible to wake up during a nightmare. However, this can be accompanied by feelings of anxiety and panic.
Can nightmares cause physical complaints?
Yes, nightmares can cause physical symptoms, such as palpitations, sweating, and rapid breathing. These symptoms can cause you to sleep poorly and wake up feeling tired.
Can children also suffer from nightmares?
Yes, children can also suffer from nightmares. Nightmares are especially common in children between the ages of 3 and 6.
Should I seek professional help if I frequently suffer from nightmares?
If you frequently experience nightmares and they cause you significant stress or anxiety, it may be advisable to seek professional help. A therapist can help you identify the underlying cause of your nightmares and provide you with tools to cope with them.
Can nightmares be treated?
Yes, nightmares can be treated. This can include therapy, medication, or relaxation techniques.
What types of therapy can help with nightmares?
Several types of therapies can help with nightmares, such as cognitive behavioral therapy, exposure therapy, and EMDR.
Hein van Kuijck
Hein has a deep interest in the effects of nutrition, lifestyle, and nutritional supplements on the human body. He conducts extensive research on this topic and enjoys sharing his knowledge with others.
