What causes nightmares and how can they be prevented?
Everyone experiences nightmares from time to time, and that's completely normal. However, when they become frequent, they can disrupt the quality of sleep—and, consequently, your health. Here’s what you can do to prevent them.
Nightmares are not only frightening and traumatic, but they can also have an impact on your health. According to WebMD, nightmares occur during the REM stage of sleep and are different from bad dreams. Namely, bad dreams typically don’t wake us up, while nightmares often do—leaving us in fear or panic, reports Miss7.
While occasional nightmares are normal, frequent nightmares can significantly affect sleep quality and overall health.
Sleep Foundation explains that frequent nightmares can negatively impact mood, cognitive function, and behavior, increase anxiety, and even lead to sleep avoidance.
Causes of Nightmares
According to experts at the Mayo Clinic, the most common triggers for nightmares include:
Stress and anxiety – problems at work or school, major life changes
Traumatic events – such as accidents, physical assault, or the death of a loved one
Lack of sleep – insufficient sleep or frequent awakenings can increase the risk of nightmares
Medications – some antidepressants, blood pressure medications, and Parkinson’s disease treatments can cause nightmares
Substance abuse – including alcohol and drugs
Mental health disorders – such as depression, anxiety disorders, or post-traumatic stress disorder (PTSD)
Horror movies and disturbing content – especially if watched right before bed.
How to Prevent Nightmares
Experts recommend the following steps to reduce the risk of nightmares:
Maintain a regular sleep routine – go to bed and wake up at the same time every day
Create a calming environment – quiet, darkness, and a comfortable temperature can help
Avoid screens before bed – blue light interferes with melatonin production
Avoid caffeine, alcohol, and heavy meals before sleep
Relaxation and meditation – deep breathing techniques, gentle yoga, or meditation can help
Talk to someone – if nightmares are caused by trauma, psychotherapy or talking to a professional is recommended.
