Meditation involves focusing your mind on a word, thought, or feeling to induce a stronger feeling of awareness or calm. Body scan meditation in particular is useful for lulling yourself to sleep at night. Try progressive muscle relaxation and deep breathing to reduce stress, which can trigger nightmares. [3] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021.
The less you pay attention to them, the more likely they are to fade over time. The exception to this is a nightmare, as exploring its significance may prevent it from recurring. Jot down notes about the nightmare after you wake up. [5] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021.
This method is less useful for dreaming at night, when your body needs REM sleep to feel restful the next day.
Let your doctor know about any medications you’re taking as well, as some can cause vivid or emotionally distressing dreams.
A soft, comfortable mattress and bedding can also help you relax and reduce emotional distress. The more emotionally troubled you are while going to sleep, the more likely you are to have a nightmare.
Although people who sleep on their right side experience fewer nightmares, they also typically report a lower overall sleep quality.
Try not to eat heavy meals in general before bed, as too much food can irritate your stomach and cause restlessness or nightmares. [10] X Research source
If you had a dream about failing your math test, for example, you might feel overwhelmed by the class. Talk to your teacher about ways to better manage your workload. Try searching the imagery on a dream dictionary site, if you can’t figure out what it means.
Keep a dream journal and rewrite the ending to your nightmares. You can even read aloud the dream with the new ending before bed to take control of the story. [13] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. If you have a recurring dream that you realize you’re only wearing your underwear at work, for example, imagine yourself realizing that you’re underdressed in the car and changing into work clothes before you get there.
Schedule an appointment with your doctor as well, as some sleep disorders and medications can cause frequent nightmares. [16] X Research source
If you do consume any of these in the evening, try not to ingest them on an empty stomach as this can strengthen their effect on your body.
Try not to plan physical activity any later than 1-2 hours before bed, however, as this can stimulate your body and make you feel more restless.
The recommended amount of sleep per night is 7-8 hours per night. Try to get approximately this much to stay healthy and rested.
If you have an alarm clock in your room, use an analog clock instead of a clock with a backlit screen if you have trouble sleeping.
