How to Stop Nightmares Author: Purple Staff Share Tweet Share

Around 5 percent of folks have persistent nightmares at any given time. So—math in progress—if “people having nightmares” was a U.S. state, it would be fourth largest with 16 million people. You aren’t alone. Here are the seven best ways to stop nightmares. Lower your overall stress/anxiety level

Think more positively, both overall and about your dream

Avoid overuse of alcohol, sleeping pills, or other substances

Visualize a happy ending to your dream while you’re awake

Get between 7 and 9 hours of sleep

Add pleasant smells to your bedroom

Grow up! (Children, students, and the unmarried are more likely to have nightmares.)

Some of these are easier said than done—still, let’s look at why they’re touted to work. When Are Nightmares a Serious Problem? Recurring nightmares are a very common symptom of post-traumatic stress disorder, can be a side effect of certain medications, and, in some cases, put you at risk of harming yourself or others. So, if you have experienced trauma, recently started or stopped a medication, or are acting out violently in your sleep, talk to a doctor right away about your nightmares. If your nightmares are more of a nuisance, read on! 1) Lower Your Overall Stress/Anxiety Level Stress and anxiety carry over from our waking lives to our dream world. Symptoms of anxiety like restlessness, increased heart rate, rapid breathing, and gastrointestinal (GI) problems make it difficult to fall asleep. Dreams that occur in the first few moments before we fall asleep are usually less surreal than those that occur later in our sleep cycle. So, if your nightmares are happening early in the night or seem to be about real life events—like showing up unprepared to a big meeting, for instance—it could be a sign you’re stressed out. Classic stress reduction methods like getting more exercise, talking to friends more often, and quitting the job you don’t like are all options to consider. Also, what we’re going to talk about next. 2) Think More Positively A recent study showed that people who thought the most negatively during the day had the worst nightmares. If you feel that your underlying worries are causing your nightmares, limiting your worrying could end the nightmares. Or, you can attack it from the other side. Telling yourself that your dream is nothing more than brain fiction can help. Instead of dwelling on your dream and building it into a massive concern—what psychologists call “catastrophizing”—you can tell yourself that it’s not a big deal.

This can all fall under the umbrella of mindfulness. Practicing mindfulness helps you relax, focus on what’s truly important in your life, and drive worry away. Yoga has been going strong for more than 2,000 years; so has prayer. Find a mindfulness practice that appeals to you, stick to it, and see if your nightmares subside. 3) Avoid Overuse of Alcohol, Sleeping Pills, or Other Substances Not surprisingly, altering your brain chemicals can cause your sleep to go a bit haywire. Antidepressant use and withdrawal is associated with changes in sleep and dream patterns. If you recently started or stopped a prescription medication and find yourself experiencing more frequent nightmares, talk to your doctor right away. But other substances that we can buy over the counter—or over the bar—can lead to nightmares, too. When we overuse sleeping pills or alcohol, we can sleep longer than normal. More sleep can mean more time to dream, and thus, more time to have a bad dream. We’re also at risk when we stop taking these substances. More frequent or vivid nightmares can be a symptom of withdrawal. Trying to cut back? That could be why you’re having more nightmares. 4) Visualize a Happy Ending to Your Dream Therapists often recommend visualization to people suffering from PTSD. Many times, their nightmares repeat, replicating the traumatic experience they suffered. Anyone who suffered a traumatic experience and is having persistent nightmares should see a doctor. If you want to cancel the next episode of your recurring nightmare, consider visualizing or journaling a positive outcome. For example, if you have a recurring dream that you miss the bus to work, you could envision that a co-worker happened to be driving by and picked you up! Not likely, sure, but you’re writing this story, not your subconscious. As Bob Ross would say—it’s your world! 5) Get Seven to Nine Hours of Sleep Every Night A study of the general population in the U.K. found that people who slept less than seven hours per night, or more than nine, were slightly more likely to have nightmares.