How to get rid of nightmares

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Nightmares are a strange subject to talk about. Few people want to listen to the retelling of another unpleasant dream. And to complain about it somehow does not fit: adults should not be afraid of what does not exist. And yet today we will tell you how to make sure that the monster under the bed does not interfere with sleep even for the most serious person.

Sleep paralysis, sleepwalking and nightmares are very interesting conditions that scientists still cannot explain. We don't know what exactly causes them or why they exist. They scare and make you feel helpless, which is very frustrating.

While sleep paralysis occurs predominantly in adults, nightmares appear in children between the ages of three and eight. A person can feel fear, even if he does not remember what exactly he dreamed about and why his peace was disturbed.

Nightmare symptoms: screaming, restless movements, panic.

The horror that grips a person is similar to primitive. Wild fear is often accompanied by the effect of “eyes wide shut”: it seems that a person is looking somewhere and sees something, but in fact he is still asleep.

What causes nightmares

Scientists have been able to describe several triggers that can trigger bad dreams:

fatigue,
sleeping in an unfamiliar place
fever,
stress,
full bladder.

What will help you fall asleep faster and make your sleep more restful

Research has shown that there are ways to make you sleep better. These techniques do not guarantee getting rid of nightmares, but they will definitely help to minimize the number of such episodes.

Less blue light

Light in the blue part of the spectrum decreases the amount of melatonin, a hormone needed for sleep, produced. This is the kind of light that comes from a computer screen, tablet or smartphone. You should try not to use gadgets for two hours before bed. Or install special applications that block the blue part of the spectrum and make the screen tint warmer.

Take a hot bath

When you raise your body temperature in a hot bath and then drop it sharply when you go to bed, your body knows it's time to sleep. This simple trick is a good way to fall asleep faster.

Yawn

Your behavior directly affects how you feel. If you smile more often, then your mood will rise, and if you yawn, you will feel sleepy. Fool your body by yawning a few times and your eyes will start to stick together.

Act contrary

I do not want to sleep? Okay, so be it. Keep your eyes open at all costs. Stay awake with all your might. Strange, but it will seem terribly tedious to you, and you will very soon want to sleep.

Clarification: You cannot watch TV, read or think about something exciting.

Develop a habit

Train yourself to fall asleep under certain circumstances. For example, with calm music or soft light from a night light. Your brain will learn to perceive the environment as a sleep signal, and you will be able to fall asleep faster and sleep better.

How to help someone who has a nightmare

But even if you eliminate all irritants, nightmares can still occur. Therefore, you should know how to help someone who is having a bad dream.

Don't try to wake the person up. It is possible that after waking up, he will be disoriented and does not recognize you. This will only increase anxiety and stress. Even if this advice goes against your instincts and the desire to take care of your loved one, there is no need to wake up and comfort the one who sees the nightmare.
Distract the awakened person. Otherwise, falling asleep again, he may again plunge into a disturbing dream. Try convincing your loved one to go to the bathroom or just wash.

Is it possible to get rid of nightmares for good?

If a child sees nightmares, then most likely this is a temporary phenomenon. As you grow older, bad dreams will dissipate. The only thing that the baby will learn from them is that dreams are not only good.

Adults remember better what happened in a dream. Nightmares for them can be the consequences of childhood trauma, stress, mental or bodily stress.

There is no magic pill for nightmares. Eliminate triggers that can cause bad dreams and teach your partner to help you. If someone close to you sees nightmares, advise you to adjust your lifestyle a little and follow the recommendations from this article.