5 Common Triggers and Tips for Better Sleep
It’s spooky season! Being Halloween week, it’s a perfect time to talk about a common culprit that can disrupt our sleep—nightmares. Vivid, often terrifying dreams that jolt us awake can leave us feeling unsettled and make it difficult to get back to sleep. Almost everyone experiences nightmares from time to time, but frequent ones can interfere with sleep quality and lead to anxiety about going to bed. Is there anything that can be done?
An occasional nightmare is nothing to worry about, but if they become a regular occurrence, there may be something else going on. Understanding nightmares can help you take steps to reduce them, leading to more restful nights.
This post explores common causes of nightmares, and by understanding these triggers, you can take proactive steps to foster healthier sleep.
What Are Nightmares?
Nightmares are unpleasant or scary dreams that can wake you up in the middle of the night, often with a feeling of fear or sadness. They typically occur during the REM (Rapid Eye Movement) phase of sleep, the stage associated with vivid dreams. Nightmares can be particularly common for children during certain phases in development, and as every parent knows, that can disrupt your sleep too!
While everyone can experience a nightmare occasionally, recurring nightmares can indicate underlying issues in your physical or mental well-being. We’ve listed some of the most common triggers below.
Common Causes of Nightmares
Stress and Anxiety
Stress and anxiety are leading causes of nightmares, affecting your mental state even while you sleep. When you’re under pressure, your mind continues to process those concerns at night. Stress-related nightmares often reflect unresolved feelings or worries, playing out in dream form as exaggerated or disturbing scenarios. Reducing stress through techniques like mindfulness meditation, deep breathing, or setting a consistent bedtime routine can help calm the mind, minimizing the likelihood of stress-induced nightmares.
Trauma and PTSD
Experiencing trauma of any kind during any stage of life can significantly impact the nature of dreams. Nightmares are especially common among people with Post-Traumatic Stress Disorder (PTSD), where they often revisit or reimagine the traumatic event. These trauma-related nightmares serve as an attempt by the brain to process and cope with distressing experiences. Therapy, such as Cognitive Behavioral Therapy for Insomnia (CBT-I) or Eye Movement Desensitization and Reprocessing (EMDR), can be beneficial in reducing trauma-related nightmares by helping to desensitize the brain to traumatic memories.
Medications and Supplements
Common sleep helpers like magnesium and melatonin can actually have an opposite effect by causing nightmares in some individuals, especially at higher doses. Magnesium citrate is a frequent offender, though folks report having issues with other common forms of magnesium as well. Prescription meds such as antidepressants, blood pressure medications, and sleep aids are also known to cause vivid dreams as side effects. If you suspect that a medication or supplement is causing nightmares, speak to a healthcare provider about possible adjustments. You can learn more about magnesium here and melatonin here.
Scary Books, Movies, and Media Consumption
Our brains are remarkably adept at weaving real-life experiences into our dreams, and what we watch or read can have a significant impact on our nighttime imagination. Consuming scary or unsettling media, particularly before bedtime, can make it more likely for the mind to dwell on frightening themes while you sleep. To reduce this effect, consider avoiding horror movies, suspense novels, or disturbing news right before bed. Instead, winding down with calming activities, such as reading a lighthearted book or listening to relaxing music, can lead to more peaceful sleep.
Sleep Deprivation
Ironically, not getting enough sleep can increase the likelihood of experiencing nightmares. When the body lacks sufficient rest, the REM phase becomes more intense in an attempt to compensate, leading to more vivid and potentially disturbing dreams. To combat sleep deprivation and its impact on nightmares, prioritize sleep hygiene: set a regular bedtime, avoid caffeine after noon, and limit screen exposure before sleeping. A well-regulated sleep routine can promote a more balanced REM cycle and reduce nightmare frequency.
Tips for Reducing Nightmares
While certain nightmares may be unavoidable, adopting healthy habits can minimize their occurrence:
- Manage Stress. Practice stress management techniques like meditation, exercise, and journaling to clear your mind before bed. We’ve written about mindfulness and sleep—check it out here!
- Establish a Routine. A consistent sleep schedule and bedtime routine signal to your body and mind that it’s time to wind down. Consider your media intake before bed. Learn more about a healthy nighttime routine here.
- Limit Stimulants: Caffeine and nicotine can disrupt sleep, so avoid them close to bedtime for more restful nights. We’re all over this, learn more here.
- Consider Light Therapy: Light therapy or exposing yourself to natural light during the day can help regulate your sleep cycle, improving overall sleep quality. More on that here.
- Seek Professional Help: If nightmares persist and affect your sleep quality, consider consulting a sleep therapist or healthcare provider.
More Sweet Dreams…Fewer Nightmares
Nightmares can be unsettling, but understanding their common causes can empower you to make positive changes. While occasional nightmares are a part of life, chronic or disturbing nightmares may require attention and adjustments in lifestyle or habits. Prioritizing relaxation, consistent sleep routines, and mindful media choices can help you dream easier and experience more peaceful nights.
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THIS ARTICLE DOES NOT PROVIDE MEDICAL ADVICE
The information in this article, including but not limited to text, graphics, images, and other materials, are for informational and educational purposes only. No material here is intended as a substitute for professional medical advice, diagnosis, or treatment. Please consult your physician or other qualified health care practitioner with any questions or concerns you may have for your care.
