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This article was co-written by Nicpe Moshfegh, PsyD. Nicpe Moshfegh is a clinical psychologist and author living in Los Angeles, California. Moshfegh specializes in intercultural competence and treatment of patients with mood disorders, anxiety disorders, and insomnia. She holds a bachelor’s degree in psychology and social behavior from the University of California, Irvine (UCI), and a master’s degree and doctorate in psychology (PsyD) from Pepperdine University. Moshfegh completed a predoctoral internship and postdoctoral fellowship at the University of California, Los Angeles (UCLA). In addition, she is a member of the American Psychological Association, the National Register of Psychologists, the Los Angeles County Psychological Association, and the Family Healthcare Collaborative Association. Moshfegh is also the author of the best-selling book “The Sleep Guide: 75 Strategies to Overcome Insomnia”.
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Whether you’re trying to work through your nightmares or just want to dream less, there are steps you can take to avoid dreaming. Relaxation techniques or meditation before bed can provide you with dream-free sleep. Adjusting your lifestyle and bedtime routines can also help you sleep better and experience less vivid or distressing dreams. With time and patience, you can prevent dreams from occurring during sleep or limit the emotional impact of dreams.
Steps
Create dreamless sleep
- Meditation involves focusing the mind on a word, thought, or feeling in order to achieve a stronger state of consciousness or serenity.
- Vipassana meditation is especially effective when you’re coaxing into sleep at night.
- Try stretching and deep breathing to reduce stress, which is a factor in nightmares.
- The less you think about your dreams, the easier they will fade over time.
- This does not apply to nightmares, as discovering the dream’s meaning can prevent it from recurring. Make a quick note of the nightmare you just had when you wake up.
- This method should not be applied at night, when your body needs REM sleep to regain strength for the next day.
- Tell your doctor about any medications you take, as some can cause lucid dreams or distress.
Prevent nightmares
- A comfortable mattress and soft bedding can also help you relax and reduce feelings of stress.
- The more confused your mind is when you go to sleep, the more likely you are to have nightmares.
- Although people who sleep on their right side have fewer nightmares, they also often report lower quality of sleep.
- Avoid large meals before bed, as the stomach can become irritated when there is too much undigested food and can cause nightmares or restless sleep. [7] X Research Sources
- If you dreamed that you failed a math exam, this dream may indicate that you are overloaded with studies. You should talk to your teacher to find out how to better control the amount of work.
- Try searching online for symbols in dream interpretation sites if you can’t find what it means.
- Keep a dream diary and write down the ending of the nightmare. You can even read the dream aloud with a new ending before going to bed to control the dream story.
- If you have a recurring dream of wearing only your underwear in the office, for example, imagine that you are wearing your underwear in your car and are changing into your work clothes before you arrive at work.
- You should also see your doctor, as there are some sleep disorders and medications that can cause recurring nightmares. [11] X Research Source
Find more peaceful sleep
- If you take these substances in the evening, try not to empty your stomach, because then their effects will be stronger.
- Try to schedule exercise no later than 1-2 hours before bed, as physical activity before bedtime can stimulate the body to make you more alert.
- Recommended sleep time is 7-8 hours per night. Try to get enough sleep so that your body can rest and wake up healthy the next morning.
- If you have an alarm clock in your room, use an analog clock instead of a clock with a blacklit display if you have trouble sleeping.
Advice
- Among those who rarely dream while sleeping, many still have dreams but cannot remember them when they wake up in the morning. These techniques may reduce the likelihood of remembering dreams or experiencing unpleasant dreams, but may not eliminate them completely. [16] X Research Source
- Instead of eliminating dreams, another way to get over your annoying dreams is to control them with conscious dreaming. Try conscious dreaming if you want a higher level of self-awareness during sleep. [17] X Trusted Source PubMed Central Go to source
Warning
- Although dreamless sleeps are usually harmless, frequent occurrence of dreamless sleep has been linked to an increased risk of Alzheimer’s disease. Although the chances are very low, you should keep this in mind when looking for ways to regularly have dreamless sleep. [18] X Research Sources
This article was co-written by Nicpe Moshfegh, PsyD. Nicpe Moshfegh is a clinical psychologist and author living in Los Angeles, California. Moshfegh specializes in intercultural competence and treatment of patients with mood disorders, anxiety disorders, and insomnia. She holds a bachelor’s degree in psychology and social behavior from the University of California, Irvine (UCI), and a master’s degree and doctorate in psychology (PsyD) from Pepperdine University. Moshfegh completed a predoctoral internship and postdoctoral fellowship at the University of California, Los Angeles (UCLA). In addition, she is a member of the American Psychological Association, the National Register of Psychologists, the Los Angeles County Psychological Association, and the Family Healthcare Collaborative Association. Moshfegh is also the author of the best-selling book “The Sleep Guide: 75 Strategies to Overcome Insomnia”.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,939 times.
Whether you’re trying to work through your nightmares or just want to dream less, there are steps you can take to avoid dreaming. Relaxation techniques or meditation before bed can provide you with dream-free sleep. Adjusting your lifestyle and bedtime routines can also help you sleep better and experience less vivid or distressing dreams. With time and patience, you can prevent dreams from occurring during sleep or limit the emotional impact of dreams.
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