Polik
Read my dream
Why we have nightmares
Almost everyone has nightmares, and in most cases they are a normal reaction of the mind to stress. Here is where they come from and how to have them less often.
What a nightmare is
A nightmare is a vivid dream that causes strong fear, anxiety or disgust and often ends in waking up. It is usually remembered in detail. Nightmares are more common in the second half of the night, when REM sleep periods get longer.
Why they happen
The most common causes are stress and anxiety: sleep keeps processing what worries you during the day. Nightmares become more frequent with sleep deprivation and an irregular schedule, after alcohol (it suppresses REM sleep, followed by a 'rebound'), with some medications and after difficult experiences.
The plots often repeat: being chased, falling, teeth falling out, being late. They reflect not the future but how you feel right now.
What helps
A regular sleep schedule and going to bed at the same time. Less caffeine and alcohol in the evening, fewer anxious news stories and screens before bed.
Writing nightmares down: once a dream becomes text it is less frightening, and recurring themes are easier to spot.
Imagery rehearsal: during the day, invent a new, calm ending for a recurring nightmare and rehearse it in your mind for a few minutes. It is one of the best-studied ways to reduce nightmare frequency.
When to see a specialist
If nightmares come several times a week, keep you from getting enough sleep, make you afraid to fall asleep or began after a traumatic event, see a doctor or a therapist. This is very treatable.
Frequently asked questions
Are nightmares dangerous?
Not in themselves. But frequent nightmares harm sleep and wellbeing, so there is no need to put up with them for years.
Why do I have nightmares every night?
Most often because of prolonged stress, anxiety or lack of sleep. If it lasts more than a couple of weeks, it is better to talk to a specialist.
Is a nightmare a warning?
No. A dream reflects your inner state; it does not predict events.