6 Unexpected Causes of Nightmares and How to Prevent Them
We all know what a nightmare is. The
bothersome, terrifying, and dysfunctional dreams can have a profoundly
pervasive effect on our emotions, ripping us out of sleep.
Believe it or not, adult nightmares are rather rare; they’re a lot more
common in kids. Adult nightmares can be caused by a variety of rather
unexpected habits, as well as medications or underlying health
conditions. We go through the 6 most common causes of bad dreams and how
to remedy them.
Alcohol
Drinking a few glasses of wine may make you
sleepy, so you may believe that having a night out with drinks will
only help your sleep. In reality, alcohol affects our sleep in a more
complicated manner - at first, it will help you sleep deeper, but when
blood alcohol levels start dropping, they make you a lighter sleeper.
Additionally, alcohol may increase the time of rapid eye movement sleep
(REM). During this sleep cycle, vivid dreams and nightmares are much
likelier. This way, consuming alcohol can contribute to nightmares.
The solution: Avoid drinking too much alcohol - keep the quantity to a
glass or two of wine or one strong drink. In addition, make sure to wait
at least 3-4 hours before going to bed.
Late-evening snacks
Digestion is hard work for the body, and
this can clash with your body’s resting cycles. “This is because your
body will be working hard to break down food and will send signals to
your brain to be more active, which may trigger nightmares,” said Phil
Lawlor, a sleep expert, to the Huffington Post.
Any type of snack can lead to nightmares, but spicy and sweet foods have
a higher risk of causing sleep problems. The same types of foods are
also more likely to contribute to acid reflux, which can also interrupt
your sleep.
The solution: If you can, avoid eating 2-3 hours before bed. But if
you’re a habitual evening snacker, keep nighttime snacks small and
choose foods and drinks known to promote sleep, such as chamomile tea,
turkey, chicken, or a handful of nuts and seeds.
Stress and anxiety
Traumatic life events - both serious ones
like a bad day at work or a major one like a car accident - increase
your stress levels and promote worries, which often seep into your
dreams too, provoking night terrors. The fear and stress may feel so
overwhelming that you end up having nightmares.
This falls in line with scientific observations stating that people
suffering from anxiety and persistent stress are predisposed to
nightmare disorder, a condition where nightmares “happen often, cause
distress, disrupt sleep, cause problems with daytime functioning or
create fear of going to sleep,” according to the Mayo Clinic.
The solution: The good news is that these types of bad dreams tend to go
away. Avoid scary or stress-inducing content before going to sleep.
This means no scary books, horror movies, or news.
To reduce dress levels right before bed, dedicate the time before bed
(or any other free time available) to relax. Take a relaxing bath, a
walk, meditate, listen to relaxing music, or do light yoga.
Medications and nutritional supplements
Although scientists aren’t exactly sure how
medications can cause nightmares, it’s not uncommon for drugs like
antidepressants, blood pressure medications, Parkinson’s disease
medications, beta-blockers, and medications used to help people quit
smoking can all make you have more bad dreams. If you take melatonin to
fall asleep, be mindful that this supplement can also trigger night
terrors.
The solution: When it comes to medications and supplements, things can
get tricky, as you may need these medications to manage your health.
Therefore, it’s safest to discuss your concerns with your doctor and ask
if you have any alternatives that wouldn’t trigger nightmares.
Mental health conditions
Nightmares are a known symptom of
post-traumatic stress disorder (PTSD). PTSD sufferers frequently
experience vibrant nightmares in which they relive the traumatic events
that cause the condition. But patients who suffer from other mental
health disorders, including bipolar disorder, schizophrenia, depression,
and anxiety are more likely to have bad dreams as well.
The solution: Treating the mental health disorder is the best way to
make the nightmares go away too. Also, remember that sleep deprivation
itself can lead to nightmares. Try and get enough sleep, and the bad
dreams may become less frequent or go away altogether.
Sleeping on the back
Sleeping on your back has many advantages: fewer wrinkles and less back
pain, to name just a few. Unfortunately, this sleeping position also has
some disadvantages, among which is a higher chance of bad dreams.
Research suggests that back sleepers are more likely to experience
breathing difficulties, which can cause nightmares of suffocating, being
chased, or drowning.
The solution: Try changing your sleeping position. Experts recommend
sleeping on your right side. It’s fine if you change sleep positions
during the night, but try to sleep on the right side as often as you
can.
Here are a few more tips to help you cope with a nightmare:
1. Recognize the nightmare and stop it.
When you’re having an unpleasant dream, look around at any mirrors or
clocks. In a dream, they often look strange. You can also try to pinch
your nose or scratch your skin. If you can’t feel anything, you’re
dreaming.
Once you recognize that you’re dreaming, you can wake yourself up.
Alternatively, you can try and change the ending of your dream on your
own.
2. Start a dream journal.
A dream diary can help you understand how your dreams are influencing
you. Keep the journal on your bedside table, and write down all of your
dreams - both good and bad - first thing in the morning. You can keep
track of your total sleep time. Review the journal from time to time and
try to understand why they’re causing you discomfort.
When should you see a doctor?
The occasional nightmare is no cause for concern, but recurrent night
terrors can be a symptom of Nightmare Disorder or even an underlying
brain condition, such as Alzheimer’s disease. See your doctor if you’re
experiencing any of the following signs:
1. You experience nightmares more than once a week.
2. The bad dreams upset your mood, sleep, or day-to-day activities.
3. You started having nightmares once you started a new medication.