It’s not just children that suffer from nightmares. Adults can have bad dreams too. Most of us don’t have nightmares too often (or simply don’t remember them). For some of us, they can become a nightly occurrence and may be so bad that we wake up in a cold sweat. In extreme cases, this may result in sleep deprivation and even a fear of going to sleep.
So just what is it that causes nightmares? There are many different physical and psychological factors. Scary movies, books, and games are just one cause – below are several other common causes.
Late-night eating
Eating large meals or large snacks before bed could be the cause of your nightmares. Many of us experience a lighter and more disrupted sleep after eating lots of food late at night. This is because the body struggles to digest food while lying down. Our body temperature also rises and our mind becomes more alert after eating lots of food, making it harder to fall into a deep sleep. All of this results in more time spent in the REM phase of sleep (the dreaming phase), resulting in a higher risk of nightmares. Try to avoid eating large amounts of food within two hours of going to bed.
Eating sugar before bedtimes is also known to increase the chance of nightmares. A study published in The Journal of The Mind and Body found that eating foods like ice cream and candy bars late at night triggered more brain waves, which caused seven of the ten participants to have nightmares while sleeping.
Sleep deprivation/changes in sleep routine
Not getting enough sleep or changing your sleep routine could also increase the risk of nightmares. When you don’t give yourself enough hours to sleep, you’re less likely to get into a deep sleep and more likely to spend time in the REM stage. Similarly, when you change up your sleep routine, your mind and body finds it harder to get into a deep sleep, similarly spending more time in REM. To reduce the chance of nightmares, try to allow yourself 6 hours of sleep per night and try to stick to a sleep schedule where possible.
Stress and anxiety
Stress and anxiety are likely to cause anxious thoughts that will have an impact on your dreams. It’s best to try and calm these worries and fears before you go to bed by taking part in de-stressing activities such as meditation, taking a hot bath, or listening to music. If you’re facing major stress or anxiety in your day-to-day life, it could be worth seeking out a therapist – unless you tackle the source of the anxiety, the nightmares may keep occurring. PTSD caused by trauma may require a specialist form of therapy such as rapid resolution therapy – this is recommended if you’re having recurring nightmares related to a past trauma.
Medication
Some forms of medication may increase the risk of nightmares. For example, many people who take antidepressants, steroids, and blood pressure medication report experiencing bad dreams. If you noticed that the bad dreams started when you started taking medication, this is most likely the case. Talk to your doctor about this – they may be able to offer an alternative form of medication that may not have the same effects.
Substance abuse
Many forms of drugs including alcohol can increase the risk of nightmares. This can be the result of altering the mind (as is the case with hallucinogens) or simply increasing the time spent in REM sleep (as is the case with alcohol). Consider reducing your intake of alcohol and avoid drugs (remember your body is the temple of the Holy Spirit). It’s worth noting that withdrawal from substances can also increase the risk of nightmares, however, once you’ve successfully overcome this withdrawal period you may notice that these nightmares reduce.
