How to Stop Nightmares From Terrorizing Your Sleep

Table of ContentsView AllTable of ContentsUnderstanding NightmaresIdentifying Personal TriggersEstablishing a Relaxing Bedtime RoutineManaging Stress and AnxietyPromoting Healthy Sleep HabitsCoping Techniques During NightmaresSeeking Professional Help

Table of ContentsView All

View All

Table of Contents

Understanding Nightmares

Identifying Personal Triggers

Establishing a Relaxing Bedtime Routine

Managing Stress and Anxiety

Promoting Healthy Sleep Habits

Coping Techniques During Nightmares

Seeking Professional Help

Close

Scary dreams can be nerve-wracking no matter how many candles you’ve had on your birthday cake.  Even though we know they aren’t real, nightmares can still leave you feeling shaken and restless, making it difficult to fall back asleep.

These aren’t your garden-variety bad dreams like forgetting to study for an important exam. “A nightmare is a physically and emotionally distressing dream that has the potential to disrupt your day and sleep,” saysMichelle Leno, PhD, LP.

“It’s different from a bad dream in its intensity, clarity, and ability to affect you physically. You are unlikely to forget the details of a nightmare. Bad dreams, while emotionally disturbing, may be less memorable and disturbing to your sleep,” says Dr. Leno.

A nightmare is a physically and emotionally distressing dream that has the potential to disrupt your day and sleep.—MICHELLE LENO, PHD, LP

A nightmare is a physically and emotionally distressing dream that has the potential to disrupt your day and sleep.

—MICHELLE LENO, PHD, LP

Like all dreams, nightmares often occur in theREM (rapid eye movement) stage of sleep, when your brain is highly active while the body remains at rest.

While it’s common to have an occasional nightmare or two, sometimes they can be more frequent and disruptive, which can take a toll on your health and well-being.

In order to figure out how to stop nightmares, it’s important to first look at what causes them in the first place.

In some cases, it can be a symptom of underlying conditions likesleep disorders,mood disorders, borderline personality disorder, or schizophrenia. Certain medications like sedatives, amphetamines, and beta-blockers can also trigger nightmares.

Similarly, “substance use, especially withdrawal from alcohol and drugs, can cause nightmares,” saysDr. Chelsea Perry, a Massachusetts-based dentist specializing in sleep medicine and a member of the American Academy of Dental Sleep Medicine.

Occasional nightmares are usually less disruptive. Frequent nightmares, however, can cause high anxiety, poor sleep, daytime fatigue, impaired concentration, and hopelessness, says Dr. Leno.

In the short term, “nightmares can trigger yourfight-or-flight response, leading to symptoms like a racing heart, sweating, and rapid breathing,” saysGabrielle Morse, LMHC.

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The good news is there are several tools and strategies that you can use to prevent nightmares and get restful sleep.

For example, a dream journal can help you identify triggers and recurring patterns or themes in your nightmares. These insights may shine a light on real-life issues (e.g., unresolved emotions or lifestyle habits) that need to be addressed.

“It can be helpful to journal about your dream experiences to visualize on paper what themes and situations are coming up for you,” says Wells. If it’s difficult to think of your dreams in words, Wells suggests documenting them as drawings or paintings.

Because dreams tend to fade quickly after you wake up, it’s best to jot down the details of your dream and how it made you feel right after you wake up.

It can be helpful to journal about your dream experiences to visualize on paper what themes and situations are coming up for you.—JENNY FLORA WELLS, MSW, LSW, ACSW

It can be helpful to journal about your dream experiences to visualize on paper what themes and situations are coming up for you.

—JENNY FLORA WELLS, MSW, LSW, ACSW

Secondly, reflect on any past traumas, as these might be contributing to your nightmares. If you find it difficult or overwhelming, consider seekingtrauma-focused therapy, suggests Dr. Perry.

Other than that, review any medications you may be taking to see if nightmares are listed as a known side effect. Consult your doctor if needed, Dr. Perry advises.

In addition, watch your alcohol and caffeine intake, as they can also impact your sleep quality.

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Creating a calming bedtime routine can also help reduce nightmares and improve sleep quality, says Dr. Perry. Here are some tips from the experts:

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Controlling your stress and anxiety levels is also crucial for preventingrecurring nightmares.

“Anything you can do to help promote relaxation and emotional regulation during the day and right before bed is useful,” saysMadeline McKeon, PhD, a NYC-based clinical psychologist. Think breathwork, yoga, nature walks, journaling, guided meditation, gratitude lists, etc.

Mindful MomentNeed a breather? Take this free7-minute meditation focused on settling a restless mind—or choose from ourguided meditation libraryto find another one that will help you feel your best.

Mindful Moment

Need a breather? Take this free7-minute meditation focused on settling a restless mind—or choose from ourguided meditation libraryto find another one that will help you feel your best.

If you’re going through a particularly stressful period, consider reaching out to a loved one or talking to a therapist.

One thing that is unlikely to help isthought suppressionor avoiding negative and distressing thoughts, says Dr. McKeon. “Suppressed thoughts are actually more likely to manifest during dreams,” she points out.

While there’s no one-size-fits-all solution, adoptingbetter sleep habitscan be helpful all around, both physically and mentally. Below, founder and CEO of End No Sleep, Nancy Bosnoian, shares three best practices for a good night’s sleep:

Remember that change takes time. For building long-term habits and achieving sustainable results, Bosnoian suggests incorporating one strategy at a time rather than trying to overhaul everything at once.

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It’s time to speak with a healthcare provider or a mental health professional when:

While treatment approaches vary from person to person, standard treatment options for recurring or severe nightmares include medication such as antidepressants and antipsychotics and psychotherapy, particularly CBT-based techniques likeexposure therapyanddesensitization.

Another psychotherapy technique that’s used for treating nightmares is imagery rehearsal therapy (IRT). It involves rewriting the script of a typical nightmare to make the dream more neutral or even triumphant.

Conclusion

While an occasional nightmare isn’t typically a cause for concern, recurring or frequent nightmares can significantly impact one’s quality of sleep and, consequently, quality of life. Stress, anxiety, and trauma are among the key factors that can contribute to nightmares. The good news is there’s help available. Improving sleep hygiene, maintaining a consistent sleep schedule, and practicing relaxation techniques like somatic awareness can make a big difference. For persistent nightmares, treatment options like exposure therapy and imagery rehearsal therapy have shown promising results.

6 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.Nightmares and Night Terrors.Stefani A, Högl B.Nightmare disorder and isolated sleep paralysis.Neurotherapeutics. 2021;18(1):100-106. doi:10.1007/s13311-020-00966-8Thompson DF, Pierce DR.Drug-induced nightmares.Ann Pharmacother. 1999;33(1):93-98.Rek S, Sheaves B, Freeman D.Nightmares in the general population: identifying potential causal factors.Soc Psychiatry Psychiatr Epidemiol. 2017;52(9):1123-1133.Silvani MI, Werder R, Perret C.The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review.Front Physiol. 2022;13:943108.Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 15(8):e43595.Additional ReadingJohns Hopkins Medicine.Nightmares and Night Terrors.Stefani A, Högl B.Nightmare Disorder and Isolated Sleep Paralysis. Neurotherapeutics18 , 1 (2021). doi:10.1007/s13311-020-00966-8.Rek S, Sheaves B, Freeman D.Nightmares in the general population: identifying potential causal factors. Social Psychiatry and Psychiatric Epidemiology. 52 , 9 (2017). doi:10.1007/s00127-017-1408-7.Thompson DF, Pierce DR.Drug-induced nightmares. Annals of Pharmacotherapy 33 , 1 (1999). doi: 10.1345/aph.18150.Silvani MI, Werder R, Perret C.The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology 13:943108 (2022). doi:10.3389/fphys.2022.943108.Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus 15 , 8 (2023). doi:10.7759/cureus.43595.

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.Nightmares and Night Terrors.Stefani A, Högl B.Nightmare disorder and isolated sleep paralysis.Neurotherapeutics. 2021;18(1):100-106. doi:10.1007/s13311-020-00966-8Thompson DF, Pierce DR.Drug-induced nightmares.Ann Pharmacother. 1999;33(1):93-98.Rek S, Sheaves B, Freeman D.Nightmares in the general population: identifying potential causal factors.Soc Psychiatry Psychiatr Epidemiol. 2017;52(9):1123-1133.Silvani MI, Werder R, Perret C.The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review.Front Physiol. 2022;13:943108.Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 15(8):e43595.Additional ReadingJohns Hopkins Medicine.Nightmares and Night Terrors.Stefani A, Högl B.Nightmare Disorder and Isolated Sleep Paralysis. Neurotherapeutics18 , 1 (2021). doi:10.1007/s13311-020-00966-8.Rek S, Sheaves B, Freeman D.Nightmares in the general population: identifying potential causal factors. Social Psychiatry and Psychiatric Epidemiology. 52 , 9 (2017). doi:10.1007/s00127-017-1408-7.Thompson DF, Pierce DR.Drug-induced nightmares. Annals of Pharmacotherapy 33 , 1 (1999). doi: 10.1345/aph.18150.Silvani MI, Werder R, Perret C.The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology 13:943108 (2022). doi:10.3389/fphys.2022.943108.Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus 15 , 8 (2023). doi:10.7759/cureus.43595.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Johns Hopkins Medicine.Nightmares and Night Terrors.Stefani A, Högl B.Nightmare disorder and isolated sleep paralysis.Neurotherapeutics. 2021;18(1):100-106. doi:10.1007/s13311-020-00966-8Thompson DF, Pierce DR.Drug-induced nightmares.Ann Pharmacother. 1999;33(1):93-98.Rek S, Sheaves B, Freeman D.Nightmares in the general population: identifying potential causal factors.Soc Psychiatry Psychiatr Epidemiol. 2017;52(9):1123-1133.Silvani MI, Werder R, Perret C.The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review.Front Physiol. 2022;13:943108.Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 15(8):e43595.

Johns Hopkins Medicine.Nightmares and Night Terrors.

Stefani A, Högl B.Nightmare disorder and isolated sleep paralysis.Neurotherapeutics. 2021;18(1):100-106. doi:10.1007/s13311-020-00966-8

Thompson DF, Pierce DR.Drug-induced nightmares.Ann Pharmacother. 1999;33(1):93-98.

Rek S, Sheaves B, Freeman D.Nightmares in the general population: identifying potential causal factors.Soc Psychiatry Psychiatr Epidemiol. 2017;52(9):1123-1133.

Silvani MI, Werder R, Perret C.The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review.Front Physiol. 2022;13:943108.

Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 15(8):e43595.

Johns Hopkins Medicine.Nightmares and Night Terrors.Stefani A, Högl B.Nightmare Disorder and Isolated Sleep Paralysis. Neurotherapeutics18 , 1 (2021). doi:10.1007/s13311-020-00966-8.Rek S, Sheaves B, Freeman D.Nightmares in the general population: identifying potential causal factors. Social Psychiatry and Psychiatric Epidemiology. 52 , 9 (2017). doi:10.1007/s00127-017-1408-7.Thompson DF, Pierce DR.Drug-induced nightmares. Annals of Pharmacotherapy 33 , 1 (1999). doi: 10.1345/aph.18150.Silvani MI, Werder R, Perret C.The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology 13:943108 (2022). doi:10.3389/fphys.2022.943108.Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus 15 , 8 (2023). doi:10.7759/cureus.43595.

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