How to Stop Having Nightmares as an Adult
Nightmares in adults can be a source of distress and fear. They can affect your quality of life and make it difficult to get a good night's sleep. It is important to identify the causes of nightmares in order to find ways to manage them.
Some people have the occasional nightmare, maybe after watching a scary movie or after a particularly stressful period in their life, but for about 2-5% of the population, they happen often or even nightly. People who have post-traumatic stress disorder (PTSD) or have experienced childhood abuse may also have frequent nightmares.
Nightmares in adults can be caused by a variety of factors, including stress, trauma, mental health issues, medications, and lifestyle factors such as diet and sleep habits. Identifying your triggers is the first step towards managing nightmares effectively. By understanding what triggers your nightmares, you can take steps to reduce or eliminate them altogether.
Nightmares vs Sleep Disorders
It's important to determine the difference between dreams, nightmares and sleep disorders. Nightmares are much more than just bad dreams. They can be a symptom of a sleep disorder or psychological problem. Nightmares can cause fear, anxiety, and depression in adults and children alike.
If, however, there seems to be no particular reason for your persistent nightmares - you may have something called a nightmare disorder. This is a disorder where you not only frequently have vivid and disturbing dreams, but also suffer major distress or impairment during the day, such as anxiety, concentration problems, tiredness, and worry about going to sleep.
In short, a nightmare disorder is characterized by frequent nightmares that cause distress or impairment in social, occupational, or other important areas of functioning.
Sleep disturbances include insomnia and parasomnias such as night terrors and sleepwalking. Other types of adult nightmares may include post-traumatic stress disorder (PTSD) flashbacks or intense dreams related to traumatic events in one’s life.
Understanding the different types of nightmares that adults experience can help you identify any potential underlying causes for your recurring bad dreams and seek appropriate treatment if necessary.
Tips for Avoiding Nightmares & Other Sleep Disturbances
Sleep is a vital part of our lives, and nightmares can be disruptive to our sleep. Nightmares can cause us to wake up feeling anxious, stressed, and exhausted. Fortunately, there are several strategies that can help you reduce the number of nightmares you have (or avoid them completely).
Good sleep hygiene and a solid bedtime routine are the most important tips for avoiding nightmares and other sleep disturbances. This involves creating a relaxing environment for sleeping by avoiding stimulants like caffeine or alcohol and establishing regular sleeping habits. Additionally, reducing stress levels before bedtime by engaging in calming activities such as reading or meditating can help reduce the chances of experiencing nightmares.
Finally, if you are still having difficulties with nightmares or other sleep disturbances, it may be helpful to talk to your doctor about potential treatments such as cognitive behavioural therapy (CBT). Imagery rehearsal treatment is a promising cognitive behavioural therapy for recurrent nightmares as well as nightmares caused by PTSD.
Since nightmares can be learned behaviour for the brain, this practice involves writing down in detail the narrative elements of the dream. Then rewrite the dream so that it ends positively. Just before falling asleep, you can set the intention to re-dream the positive outcome.
Natural Remedies Effective in Reducing Nightmares.
Nightmares are common among people of all ages, but they can be particularly distressing for those who experience them regularly. Thankfully, there are a few natural remedies that can help reduce the frequency and intensity of nightmares. From herbal teas to aromatherapy oils, meditation to mindfulness before bed, it might be worth implementing a few natural strategies first to see if the nightmares ease.
When to speak to a professional about your nightmares.
If your nightmares are persistent, or you believe that you may have a sleep disorder, it is important to speak to a professional about the possible causes and work on a solution.
If you're looking for help with your sleep, I support professional adults who want more sleep at night but aren’t sure how to get it and you can take a look at my adult sleep services to see what's involved. I'd be truly happy to help you, so get in touch with me to get started.
