Spooky Sleep Disturbances: How to Manage Nightmares

by Oct 8, 2023Relaxium Sleep, Sleep Tips, Wellness

Oct 8, 2023

Explore the eerie world of sleep disturbances and learn how to conquer nightmares. Discover some tips and tricks for a more peaceful night’s sleep, even when the spooky stuff invades your dreams.

With the spooky season upon us, nightmares, minor or major are more likely to occur. In any capacity, nightmares can cause sleep disturbances. These eerie and unsettling experiences are not uncommon, and they can leave us feeling anxious, disoriented, and even fearful of going to sleep.

In this blog, we will delve into the mysterious world of nightmares and sleep disturbances, exploring the causes, the science, and the psychological underpinnings of these spine-tingling nocturnal phenomena. Whether you’re grappling with occasional bad dreams or are plagued by recurrent bad dreams, this will offer you valuable insights and practical strategies to help you regain control of your sleep and find solace in the night.

So, if you’ve ever awoken in a cold sweat from a nightmarish dream, if you’re tired of dreading the night, or if you simply want to better understand the enigmatic world of sleep disturbances, let us help you.


Nightmares are categorized as distressing, vivid, and often frightening dreams that can wake a person from sleep, leaving them feeling anxious, scared, or even disturbed. These kinds of dreams typically involve scenarios or situations that evoke strong negative emotions such as fear, terror, helplessness, or anger. 

These bad dreams have the capability to be intense and realistic, feeling like genuine experiences which can then result in strong emotions and even physiological responses. They will often occur during the rapid eye movement (REM) stage of sleep which is where most dreaming takes place.

nightmares often occur during the REM stage of sleep

The psychology of nightmares

The psychology behind nightmares is complex and multifaceted. Some key aspects of the psychology behind nightmares include:

  • Stress and anxiety: High levels of stress and anxiety are among the most common triggers for nightmares. When people are under significant stress, their brains may process and express their anxieties through dreams, leading to more frequent and intense nightmares.
  • Trauma: Traumatic experiences, such as accidents, abuse, or combat, can result in post-traumatic stress disorder (PTSD) and lead to recurring bad dreams related to the traumatic event. These nightmares can serve as a way for the mind to process and attempt to cope with the trauma.
  • Emotional processing: Dreams, including nightmares, can be a way for the brain to process and work through unresolved emotions and conflicts. Nightmares may reflect unaddressed fears, anxieties, or unresolved issues in a person’s life.
  • Sleep disruptions:  Sleep disorders, such as sleep apnea or restless legs syndrome, can disrupt sleep cycles and increase the likelihood of nightmares. Interrupted sleep can lead to a higher frequency of REM (rapid eye movement) sleep, the stage during which most vivid dreaming, including nightmares, occurs.
  • Medications and substance use: Some medications and substances, such as certain antidepressants, narcotics, or alcohol, can interfere with sleep patterns and contribute to nightmares as a side effect.
  • Underlying mental health conditions: Conditions like depression, anxiety disorders, and schizophrenia can influence the frequency and content of nightmares. These bad dreams may be associated with the emotional states and thought patterns characteristic of these disorders.
  • Dream processing: Some theories in psychology suggest that dreams, including nightmares, serve a purpose in processing emotions and memories. They can help individuals explore and confront unresolved psychological conflicts, even if this exploration is distressing.

How to manage nightmares

Managing nightmares can be challenging, luckily there are strategies that you can use to try to reduce their frequency and intensity. These approaches include:

  • Improving sleep hygiene 
  • Reduce stress and anxiety
  • Manage trauma and PTSD
  • Mindfulness and Imagery Rehearsal Therapy
  • Medication review
  • Keep a dream journal
  • Consult a therapist or sleep specialist
  • Prescription medications

Improving sleep hygiene

Improve your sleep hygiene by establishing a regular schedule by going to bed and waking up at the same time each day. Make sure to create a comfortable and relaxing sleep environment, conducive to sleep. Avoid alcohol or caffeine too close to bed and limit screen time. 

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Reduce stress and anxiety

It is possible for large amounts of stress and anxiety to manifest in nightmares. Avoid this by practicing relaxation techniques like deep breathing or meditation. Try to identify and address sources of stress and anxiety in your life so you can learn to tackle them. 

large amounts of stress

Manage trauma and PTSD

If you have experienced trauma and suffer from stressful dreams related to it, consider seeking therapy, such as cognitive-behavioral therapy for PTSD (CBT-PTSD). Therapists can help you process and cope with traumatic experiences.

Mindfulness and Imagery Rehearsal Therapy IRT

IRT is a specific technique where you rewrite and rehearse the content of your nightmares during the day, transforming them into less distressing scenarios. This can reduce the emotional impact of the nightmares and even change their occurrence.

Medication review

If you suspect that a medication you’re taking might be contributing to your bad dreams, consult your healthcare provider. They may be able to adjust your medication or suggest alternatives.

Keep a dream and nightmare journal

Keeping a dream journal can help you identify recurring themes or triggers in your nightmares. Understanding the content of your dreams may provide insights into underlying concerns.

Consult a therapist or sleep specialist 

If nightmares persist and significantly impact your life, consider consulting a therapist or sleep specialist who specializes in dream disorders. They can help you explore and address the psychological factors contributing to your nightmares.

Prescription medications

In some cases, a healthcare provider may prescribe medication to reduce the frequency and severity of nightmares. These medications are typically considered when other treatments have been unsuccessful or when nightmares are associated with a specific condition, such as PTSD.

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Spooky season is no reason to not get enough sleep!

Though nightmares are common, don’t allow them to cause a loss in sleep. We hope this information and tips are helpful in the night ahead. 

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To restful and healthy days ahead. 

The Relaxium Team 

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.