Rapid heartbeat, trembling body, sweating on the forehead, and feeling like someone is chasing you and suddenly waking up – do scary dreams make you feel terrified?
According to a report by the American news agency CNN, scary dreams are usually more common in childhood, but an estimate suggests that 50% to 85% of young people experience scary dreams two to three times a week.
However, we have all had the experience of having a scary dream at least once in our lives. Sleep and health expert Dr. Joshua Tal suggests that our dreams usually include things that we are busy with throughout the day. Some researchers believe that dreaming improves memory.
If someone experiences too many scary dreams, which causes them to constantly feel anxious, then it is called a nightmare disorder in English. To treat this, one should consult a doctor first so that they can use medications.
However, treatment for nightmare disorder is also necessary because it is related to conditions such as insomnia, depression, and suicide. Nightmares can also be a cause of lack of sleep and thus are also related to heart disease and obesity.
If you are also afraid or disturbed by nightmares, following the recommendations below at night can be helpful to some extent for better sleep:
5 Ways To Get Rid Of Horrible Dreams
Create a comfortable sleep environment
Avoid watching or reading disturbing content before bed
Manage stress and anxiety through relaxation techniques
Seek professional help if necessary.
Set a designated time for sleep
Since childhood, we have heard from our elders that going to bed early at night and waking up early in the morning is highly beneficial for physical and mental health.
However, with age, this habit tends to fade away among young adults. Many young adults stay up late at night and wake up late in the morning, which affects their sleep.
According to Jennifer Martin, a member of the Board of Directors of the American Academy of Sleep Medicine and a professor of medicine at the David Geffen School of Medicine at the University of California, the most effective way to treat insomnia in young adults is to go to bed early at night so that you can get enough sleep.
Healthy sleep is closely related to overall health. In addition, you should exercise for some time at night and make sure that your room is dark and not too warm. Also, avoid consuming caffeine at night.
Avoid eating before sleeping at night. According to the National Sleep Foundation, eating at your designated mealtime increases metabolism, causing the brain to remain active and unable to achieve restful sleep, leading to nightmares.
Therefore, avoid eating anything 2-3 hours before sleeping at night.
Changes in Daily Medication
If you experience changes in your daily medication, resulting in fear and anxiety-filled nightmares, immediately consult a doctor.
Melatonin is a hormone that helps promote peaceful sleep. Its medication can help reduce nightmares. If you also want to improve sleep quality, overcome nightmares, and get relief from anxiety, consult a doctor before using melatonin.
Exercise That Reduces Stress
Exercise is the best remedy for physical health, so do exercises before going to bed that can help reduce stress.
Deep sleep stimulates our nervous system, and the body naturally responds to potential threats. Therefore, to keep the nervous system calm, exercise at night can help reduce the risk of nightmares to some extent.
Before Sleeping, Avoid Watching Horror Movies
Avoid watching dramas or movies before sleeping which may make you emotional. Often tears come out during movie watching, that’s why avoid such material at night. Not watching such material will result in better sleep quality.
Consult a Doctor for Mental Health
If you are not benefiting from the above recommendations, then consult your doctor or sleep specialist. Experts say that nightmares can be a symptom of a bigger problem such as PTSD or mood disorders, but it is necessary to consult a doctor for basic treatment.
They say that in modern times, significant progress has been made in the psychotherapy of fear of nightmares, insomnia, restlessness, and mood disorders.
Therefore, if you are also experiencing these issues, do not hesitate to seek help and consult with your psychotherapist.