How to prevent nightmares

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A nightmare is generally defined as a dream that is particularly distressing or frightening, and can cause the sleeper to suddenly wake up or have disturbed sleep as a result. Night terrors are similar to nightmares, however, night terrors are usually more physical and involve more intense fear and an inability to recall them. With nightmares, you can usually remember them the morning after.

Having a nightmare or night terror suddenly after not having had them for a while can be distressing, and you may be left wondering what the cause is. Typically, nightmares when you’re a child are a product of being very tired or being scared of something like a scary film that you watched when you were awake.

When you’re an adult, nightmares usually come about as a result of a condition such as anxiety or depression, which can cause unwanted or intrusive thoughts and dreams, or stress in your daily life. However, ahead of Halloween, we understand that watching scary movies becomes more appealing, which may catalyse nightmares.

At Sunrise by Emma, we have compiled this guide to help you achieve a restful night’s sleep by suggesting ways in which you can prevent nightmares, whether by reducing stress, getting a better and more consistent sleep schedule, or making sure you are achieving the optimum amount of sleep to combat tiredness-induced nightmares.

The main causes of nightmares

As we age, we usually grow out of nightmares, and so, suddenly experiencing one can be distressing to adults. Nightmares in adults usually come on suddenly and spontaneously, and are usually caused by a number of things, namely trauma, watching scary films, and stress. However, they can also be caused by PTSD, genetics, and in some cases, drugs or medications like antidepressants.

Having a late night snack can cause nightmares as your brain becomes more active due to your metabolism working and sending signals to your brain. Medications such as antidepressants can sometimes cause nightmares, and withdrawal from antidepressants or other medications can as well.

However, frequent nightmares can be caused by a disorder called ‘nightmare disorder’, which is described as frequent or recurring nightmares that affect a person’s ability to sleep, and therefore cause problems in a person’s waking life.

What helps prevent nightmares?

Preventing nightmares is easy if you understand and recognise their causes, however, if the cause of your nightmares is unknown, it can be difficult to understand how to prevent them. If nightmares are an issue for you or a member of your family, there are a few things you can do in your daily life to help prevent them from occurring. This is why the use of a sleep diary can be a useful tool for those who want to avoid nightmares at night. By recording your experiences during the day, you can identify patterns that could be causing anxiety, stress or other issues.

Stick to a routine

Engaging in calming activities before bed that help you to wind down and relax can help to calm your mind, and help you drift off easier. Making sure your bedroom environment is conducive to a relaxing and calm space can also help.

Eliminate stress

Getting rid of stress and anxiety in your life is a good way to help your sleep improve, as your brain isn’t constantly worrying or thinking about things that can keep you awake at night. Seeking medical help for anxiety or any other mental health conditions and doing everything you can to remove stress can help to prevent nightmares.

Seek medical help

If all else fails, and your nightmares are frequent and persistent despite taking preventative measures, medical intervention may be necessary. Speaking to a doctor can help you determine a cause for your nightmares, which may be an underlying condition or disorder that you were unaware of.

Medication isn’t always necessary for nightmares, and we mostly experience the odd ones here and there, but it may be necessary for people who experience unwavering nightmares. It may also be beneficial to talk through your nightmares with a professional, who may be able to diagnose disorders like PTSD.

Reassure your child

If you find that your child experiences nightmares, let them know that they’re safe and that it was just a dream, and offer support to them once they’ve woken up from the nightmare. This can help to soothe them and calm them down, and may help to prevent nightmares from reoccurring.

Making these small lifestyle changes can help minimise the likelihood of a nightmare, and sticking to schedules or routines is a very effective way of helping to reduce stress and gain the best possible night’s sleep.

Don’t watch scary films straight before bed

In order to prevent nightmares from surfacing after having a horror movie binge, it’s a good idea not to watch them straight before bed, so they’re not fresh in your mind. Instead, watch them during the day or in the evening with a couple of hours before bedtime to then distract yourself with another activity and forget about the movie. Another recommendation is to just reassure yourself that it’s only a film, which can help to eliminate any anxieties or lingering thoughts about the events of the film.

Change the outcome or scenario

When experiencing a nightmare, it may help to try and imagine a more positive outcome or ending to the dream, which could lessen the effect of the nightmare. This is known as Image Rehearsal Therapy, a way of reprogramming your nightmare to have a more positive outcome, which helps nightmares to become less terrifying in the long run.