Nightmares are a common part of the sleep experience. They can be distressing dreams that often provoke strong negative emotions such as fear, anxiety, or sadness.
They typically occur during the REM (rapid eye movement) stage of sleep, which is when most vivid dreaming happens.
If they become problematic or persistent, seeking guidance from a healthcare provider can help address any underlying issues and improve overall sleep quality.
Characteristics of nightmares
- Disturbing content – nightmares often involve threatening or frightening scenarios, such as being chased, attacked, or experiencing disasters
- Emotional impact – they often lead to feelings of terror, panic, or helplessness. Upon waking, individuals may feel distressed or have difficulty falling back asleep
- Frequency – occasional nightmares are common and can affect anyone. Frequent nightmares or recurring themes might indicate underlying stress or mental health issues
Causes of nightmares
- Stress and anxiety – high levels of stress or anxiety can contribute to the occurrence of nightmares
- Trauma – experiences of trauma or post-traumatic stress disorder (PTSD) can lead to recurring nightmares related to the traumatic event
- Sleep disorders – conditions such as sleep apnoea or narcolepsy can increase the likelihood of experiencing nightmares
- Medications – certain medications or substances, including some antidepressants and medications affecting the central nervous system, can contribute to nightmares
- Illness – fevers or other physical illnesses can sometimes lead to disturbing dreams or nightmares
- Diet and lifestyle – eating large meals or consuming caffeine or alcohol close to bedtime may affect sleep quality and contribute to nightmares
Impact of nightmares
- Sleep disruption – frequent nightmares can disrupt sleep patterns. This can lead to difficulties falling asleep or staying asleep and may cause daytime fatigue
- Emotional and psychological effects – persistent nightmares can contribute to stress, anxiety and overall reduced quality of life
Management and treatment of nightmares
- Stress management – techniques such as mindfulness, relaxation exercises and stress reduction strategies can help alleviate nightmares
- Cognitive behavioural therapy for insomnia (CBT-I) – this form of therapy can be effective in addressing nightmares, particularly if they are related to stress or anxiety
- Sleep hygiene – improving sleep habits, such as maintaining a consistent sleep schedule and creating a comfortable sleep environment, can help reduce the frequency of nightmares
- Professional help – if nightmares are frequent, severe, or impacting daily life, consulting a healthcare provider or mental health professional. They can help to address potential underlying causes or to explore therapeutic options
References
- Nightmares. Sleep Education, USA. Accessed 18 July 2024
- Nightmares. Sleep Health Foundation, USA. Accessed 18 July 2024
- Nightmares and the brain. Harvard Medical School, USA. Accessed 18 July 2024
- Why we have nightmares (and how to prevent them). Sleep Foundation, USA. Accessed 18 July 2024
Last reviewed and updated: 18 July 2024
