Nightmares; because the universe loves us, that's why.
The fear and anxiety associated with nightmares and night terrors may affect the quality of our sleep which may lead to fatigue, and mental stress. Like all phenomena however, there are legitimate causes, but more than intricate neurological systems, let us focus on the brief why's, how's, and the easy solutions we can adopt to end our nightmare crisis'.
Nightmares are characterized by vividly realistic images, thoughts and emotions which influence rapid heart beats, and may even startle us awake.
Consequently, nightmares affect the quality of our sleep, leading to physical exhaustion, anxiety, and stress.
Though common, nightmares may sometimes be the byproduct of a larger issue.
In adults, nightmares often occur spontaneously with no serious underlying cause, but can also be the result of psychological conditions such as anxiety, depression or post-traumatic stress disorder (PTSD).This is particularly likely if the sufferer has recently experienced a traumatic or life altering event, such as the loss of a loved one, changing or losing a job, having a baby, undergoing surgery or being involved in an accident.
Nightmares can also be linked to other sleep disorders, like sleep apnea, while it's also plausible that the victim may just be genetically predisposed to undergoing the experience more often than most, as recent research has explored.
If you are a victim of nightmares related to anxiety, depression or PTSD, certain forms of therapy or medication may assist in alleviating these mental conditions, thereby decreasing the nightmares and terrors that follow.
However, for those readers who are mentally healthy, getting rid of nightmares may require minor adjustments to life style.
Improve the Quality of Your Sleep:
Nightmares cause sleep deprivation, but sleep deprivation can also cause nightmares. Therefore take the initiative to better your sleep quality, and put an end to the viscous cycle.
Whether this means improving the bedroom environment; surrounding yourself with peaceful music, sounds, or soothing colors, keeping the area neat and tidy, or barring all work related stressors away from the bedroom aura, just create a blissful retreat.
Reduce Stress:
Take the time to relax and aim to go to bed with a calm, clear mind. Poor quality sleep is the byproduct of a bustling mind that never rests and these poor sleep habits increase the likelihood of experiencing nightmares.
Yoga and meditation are both great activities for relieving stress and cleansing the mind. Take a class, or simply practice the art in the comfort of your own home. Reading, knitting, running, or spending more time with family and loved ones can also help to relieve stress, as can taking a hot bath before bed each night.
Avoid Eating Before Sleep:
Eating foods, especially those high in sugar, right before bed has been proven to increase metabolism and brain activity. A hyperactive brain will be unable to wind down and will most likely inhibit the healthy flow of your sleep cycle.
This is why avoiding caffeine, alcohol, nicotine, and opting to exercise in the morning as opposed to before bed, are also smart solutions.
Try Imagery Rehearsal Treatment:
Imagery rehearsal treatment is a type of cognitive therapy, deemed effective in reducing nightmares in PTSD and insomnia patients.
Patients are encouraged to imagine an alternate ending to their nightmares, one with a more satisfying outcome, while they are awake.
This can be done orally, through written word, or by drawing or painting these alternate endings.
Keeping a Dream Log May Also Prove Beneficial:
Social stressors may also contribute to nightmarish activity. Find a spare notebook and create two columns, one to jot down significant events that have taken place throughout your day (negative and positive) and save the other column to jot down some details you manage to recall from the dream or nightmare you awake from the following morning.
You'll be surprised to find connections and correlations between the events in your life and the frightening crap you dream up. Dream interpretation can help you decide what changes you may consider implementing in your daily life that may contribute to better sleep, and fewer nightmares!
