Tightly tense and release muscle groups by beginning at your toes and ending with your forehead. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Tense muscles for about 10 seconds and give them 10 seconds to release. You may find that taking a deep breath in between further relaxes you. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Allow your breath to flow naturally without controlling it. This may greatly increase your relaxation and bring your heart rate back to normal more quickly. [10] X Research source Allow your thoughts to come and go. This may help you more readily let go of the images from your nightmare. If you’re finding it difficult to refocus your mind and relax, try repeating “let” with every inhalation and “go” with every exhalation.
Go someplace where you relax. Try reading or listening to soft music, both of which can distract your mind and relax you. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Having a higher body temperature can make it difficult to fall and stay asleep, so only remove what bedding you need to cool off and stay comfortable. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Cover yourself with whatever you need to ward off chills and help you feel comfortable and safe. If you’ve soaked your bed because of sweating from a nightmare, you may want to remake your bed to help your relax and fall back asleep.
Turn the face of the clock away from yourself. If the clock is wall-mounted, do your best to ignore it.
Try and go to bed and wake up at the same time every day. This establishes your body’s natural rhythms. [18] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019. Aim to get between 7. 5 to 8. 5 hours of sleep every day. [19] X Research source
Nightmares are often caused by stress, anxiety, trauma, and physical and mental illness. In some cases, doctors don’t know what causes nightmares. [21] X Research source Although nightmares can seem harmless, they can actually significantly affect you and your ability to function because these scary dreams are disrupting vital sleep time. [22] X Research source Most nightmares occur about 90 minutes after you go to sleep and this pattern can continue throughout the night, significantly impacting your ability to relax and get much-needed rest. [23] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source
Place a small notebook and pen next to your bed so that you can write as soon as you wake up. If you don’t like writing, keeping a small voice recorder next to you can be a good alternative. [25] X Research source Take your dream diary to any doctor’s appointments you may have to deal with your nightmare. This can provide your doctor clues about what is causing the bad dreams. [26] X Research source
You may also want to avoid reading anything that is scary, too. [28] X Research source Keep the lights in your home and bedroom dimmed to help signal your body and brain that it is time to wind down. [29] X Research source Consider avoiding exercise within three hours of your bedtime to help your body temperature return to normal and minimize the stimulation of your brain.
A bedtime routine is an excellent way to reduce anxiety and stress that can cause nightmares and disrupt your sleep. [30] X Research source Reading a light novel with the lights dimmed may reduce stress and anxiety and entertain you while not overstimulating your brain and senses. [31] X Research source Drinking herbal tea such as peppermint, lavender, or chamomile while you read may further relax you and keep you asleep. Take a warm bath to promote relaxation and drowsiness. [32] X Research source
Do not drink more than 1-2 alcoholic drinks per day and stay away from any alcohol within three hours of your bedtime. [35] X Research source Drinking caffeine or taking caffeine pills close to bedtime may also cause nightmares. Avoid caffeine within three hours of your bedtime. [36] X Research source If you are having any problems quitting alcohol or drugs, see a doctor who can help formulate a treatment plan to quit.
Place the nightlight near your bed if possible. You may also want to add others in your bedroom or other rooms of your home.
Avoid stressful situations as much as possible by removing yourself from them if you can. If not, consider taking a ten-minute walk to help you come down from the situation. [40] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Exercise is an excellent way to control stress and anxiety. Aiming to get at least 30 minutes of exercise most days of the week may help reduce and prevent your nightmares and ensure a full night’s rest. [41] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
You can work on story lines as soon as you wake up from a nightmare or even during the day. Look into your dream diary and write out new endings or elements to your dream, and remove anything that makes you uncomfortable. [44] X Research source For example, if you dream that a giant sea monster eats you and your family, tell yourself or write in the notebook, “we got on the monster and rode it to a beautiful desert island and learned that the monster was a great entertainer. ”
Take your dream diary with you to help your doctor better assess the situation. Your doctor will likely ask you a series of questions to help her understand when the nightmares started and what factors may contribute to them. Your doctor may suggest you see a psychologist or sleep specialist to help manage or cure your nightmares. She may also prescribe medication to control nightmares.
