How to Stop Having Nightmares

Treatment of related diseases. If your nightmares are caused by a sleep disorder (such as breathing problems or restless legs), treating those symptoms will help you have fewer nightmares.

• If they are related to anxiety, stress, or PTSD, certain therapies can help alleviate those conditions and reduce nightmares.
• Certain medications, such as Prazosin, are commonly prescribed to help patients with PTSD, anxiety and panic disorders, and reduce nightmares.
• Most importantly, you must talk to your doctor to find the best treatment.

Do not eat or drink before going to bed. Eating before bed can cause nightmares. That’s because food increases metabolism and sends signals to the brain to work harder. Therefore, it is best that you do not eat anything before going to bed, especially foods high in sugar. ^[3]

Reduce stress. Stress also contributes to nightmares. So take time to rest during the day and go to bed with a clear mind.

• Yoga and meditation are two great activities to reduce stress and relax the mind. You can take a course, or simply practice for a few minutes a day in a quiet place in your home.
• Other activities like knitting, jogging, or spending time with family can also help reduce stress.
• Taking a hot bath before bed will help you relax after the stresses of the day, making you calmer and more relaxed.

Talk to your doctor about the medications you are taking. Some medications can increase your risk of nightmares, so talk to your doctor if you think that’s the cause.

• Some antidepressants and blood pressure medications can cause nightmares. You can ask your doctor to switch to a different medication.
• Sometimes, changing the dose or stopping the medication can cause nightmares. In this case, the nightmares should subside as your body adjusts. ^[3]

Improve sleep. While nightmares can cause sleep deprivation, sleep deprivation can also cause nightmares. Therefore, find ways to improve sleep quality to prevent nightmares.

• Turn your bedroom into a place to relax. Keep the bedroom neat and clean, dark enough and not too hot or too cold. The bed should be comfortable. Use a device that produces white noise to block out other annoying sounds. The bedroom should only be a place to sleep. Working in the bedroom can cause stress.
• Exercise more physically. Getting tired with exercise is a great way to improve sleep. Find an activity you enjoy, whether it’s running, strength training, dancing, rowing or rock climbing, and do it three to five times a week. Plan your workout in the morning if possible. Don’t exercise right before bed – it will get your body too excited.
• Cut down on caffeine, alcoholic beverages, and nicotine. These substances will affect your sleep so it is best to stop using them, or at least cut down on your consumption. Avoid drinking, smoking or using caffeine within 3 to 4 hours before bedtime.

Try the rehearsal visualization method. It is a very effective cognitive therapy in reducing nightmares for patients with PTSD and insomnia. ^[1]

• Using rehearsal visualization, the patient imagines another end to their nightmares—a more pleasant and beautiful one—while still awake.
  • For example, if you dream of being chased by someone, you can imagine it to be a monster, and when it catches you, it will say “caught, you go chase”, and so evil The dream turned into a game of chase.
  • If you dream that you are falling, you can imagine a parachute opening and saving you.
• At times, the patient may recount, or may also write, or draw an alternate ending to his or her nightmare. ^[3]

Find a fun place. Imagine a place of joy and peace – like a tropical beach or a secluded mountain. You can imagine it yourself or rely on a real image. Whatever it is and where it is, it should be a quiet and peaceful place. In addition to imagining the scene, you can imagine the sounds, the smells, and the entire atmosphere there.

Have fun thoughts. While you are falling asleep, have happy thoughts. You can think of anything you like, for example: you’re a superhero saving the world, a famous actor, or you’re on a dream vacation. You can also focus on thinking about your goals and visualizing when you will achieve them, such as getting your dream job, reaching your ideal weight, or finding your true love.

Tell someone about your dreams. Find someone you trust and talk about your dreams. Explain to them why they scare you. Talking about your feelings can make things better. You can record your dreams in a journal to keep track of, but being able to chat with others is more effective.

Learn to master nightmares . Try figuring out how to master your nightmares by creating some events that change their outcome to make them less scary or tragic. Some people can master this skill faster than others, so don’t be discouraged if you fail the first time.