Coping with Frequent Nightmares

Nightmares are defined as vivid, realistic and disturbing dreams typically involving threats to survival or security which often evoke emotions of anxiety, fear, or terror.

Nightmares are scary; they can make you fear and even avoid sleep. At that point, maybe it's affecting your mood, your work, your relationships, or just your life in general. You shouldn't have to go through this alone, and you definitely aren't the only one! I have compiled some suggestions and strategies that I hope might help you if you are struggling with frequent nightmares.

Coping Strategies:

1. Develop a routine by exercising, setting regular sleep and waking times, ensuring your room is cool and dark, avoiding stimulating drinks (anything with caffeine) after midafternoon, and engaging in relaxing activities.

2. Try not to eat too much before bed (2-3 hours before)

3. Try Muscle relaxation and other calming activities before sleeping.

4. Use a white noise machine (a fan or app would work). Allow yourself to sleep with this consistently in order to get used to it if you try it.

5. Avoid screen time before sleep! Blue light before bed makes it harder to fall asleep and keep your routine.

6. Create a comfortable sleep environment that is calming to you. Don't offer yourself too many distractions (maybe turn off your phone, even!). Block out excessive light and sound.

7. Try not to ruminate/overthink about worrisome or stressful things before bed. That's easier said than done; sometimes meditation can help.

8. Get out your worries long before it's time to sleep. Try setting aside a specific time in the day to worry and think about everything. Sometimes this helps to keep you from worrying as much at night.