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We leave behind our fears in front of the monsters under the bed when we say goodbye to childhood, but we can follow us into adulthood and loosen over our heads.
There are nightmares Most often in childhoodBut anywhere from 50% to 85% of adults report that random nightmares.
Almost everyone can experience nightmares.
“Dreams They usually include things that happened during the day, which makes some researchers suggest that dreams and Fast movement of the eye A dream is necessary for the consolidation of memory and cognitive rejuvenation, ”said Joshua Tal, a psychologist with sleep and health, based on Manhattan.
“Nightmares are an attempt to understand these events, reproducing them in images during sleep.”
Nightmares are that American Academy of Medicine Sleep What are “bright, realistic and alarming dreams, usually related to threats for survival or safety, which often cause emotions of anxiety, fear or terror.”
If anyone has frequent nightmares – more than one or twice a week – this causes suffering or violations at work or among people, he or it may have a nightmare. Treatment includes drugs and behavioral therapy.
The decision on frequent nightmares is important, since they were also related to insomniaIN depression And Suicidal behaviorThe field since nightmares can also cause imprisonment, they are also associated with heart disease and obesity.
Awakening of these 10 steps can help you facilitate nightmares and improve your sleep and quality of life.
Nightmares are found during a quick sleep of the eyes, phase during which our muscles relax, and we dream. Waking up during sleep, allows the memories of a dream and arising as a result of stress, said Jennifer Martin, a professor of medicine at the David Guffen Medical School at the University of California at Los -Angeles and a member of the Board of Directors of the American Academy of Medicine of sleep.
“One of the most effective ways of treating adults nightmare problems is actually making them sleep stronger (so) they wake up less often,” Martin said.
Healthy rutin sleep gives rise to sound sleep. Develop one When exercising, setting the regular time of sleep and awakening, guaranteeing that your room is dark and cool, avoiding stimulation of drinks in the afternoon and participate in relaxing events.
According to Martin, alcoholic beverages can cause concern and awakening during the night – potentially helps you remember nightmares.
“Many people drink alcohol as a way to lose and feel sleepy at the end of the day, but in fact this is not the right decision,” she added. Try it instead Herbal teas and other drinks Promotes to sleep. If you drink Only part of your relaxation procedure, talk with your partner or read instead.
According to Martin, one drink is more than three hours before bedtime. Just pay attention to whether this causes a dream after dinner and vigilance before bedtime, and eliminate this drink, if so.
Snacks can increase metabolism, which makes your brain be more active and can lead to nightmares, according to National Sleep FundField
While some people sleep better after easy snack, you must stop eating Two or three hours Before going to bed. If you notice that you have nightmares after that, try avoiding night snacks or heavier dishes before bedtime.
Some drugs can cause nightmares, interrupting a stop sleep.
“If people can determine that their nightmares either began or increased when they had changes in their medicines, this is definitely a reason to talk with their doctor” about their graphics of drugs or alternatives, said Martin.
Melatonin, being popular in a dream, affects our circus rhythm, which regulates a restored sleep and can lead to a more or smaller number of nightmares. If you want to take melatonin for better sleep, work with a sleep specialist to make sure that you are taking it at the right time and do not aggravate the problem, Martin said.
Progressive muscle relaxation – Expanding muscle groups, when you breathe and relax them when you exhale, were effective to reduce nightmares.
“Nightmares activate the sympathetic nervous system, the“ struggle or flight ”system, the body’s natural response to an inevitable danger,” Tal said by e -mail.
“The body also has a congenital relaxation system: a parasympathetic nervous system, which is also a“ rest and digest ”system. Progressive muscle relaxation and other relaxation classes can help activate this system.
Write down your worries to pull them all in advance so that they do not raise their alarming heads at night. According to Tal, journaling can be useful for facilitating nightmares and stress as a whole.
Since our night observations may appear during sleep, “spend some energy, communicating with things that are more emotionally neutral or even positive” before bedtime, Martin suggested.
During the pandemic, our daily life also looks rather scary. “Reading the media, and then jumping to bed will most likely cause disturbing and frustrating dreams than viewing photos from your last vacation with your family,” she added.
The rehearsal therapy of images is effective “when chronic nightmares show similar topics and patterns,” Tal said.
Since nightmares can be studied by the behavior for the brain, This practice It implies in detail to record the narrative elements of the dream. Then rewrite the dream that she ends positively. Shortly before falling asleep, establish the intention to re -show aloud: “If or when I have the beginning of the same bad dream, I can instead have a much better dream with a positive result.”
“When practicing rewriting during the day, you increase your chances at night while sleeping instead of your nightmare,” Tal said.
Silence is a key in the routine of sleep, but “for people who either do not like that it is completely quiet, or who awaken sounds that they cannot control at night,” background noise “good strategy,” Martin said.
Try a fan or a white noise application or an application for several consecutive nights to help your brain adapt, she added.
If nothing works, and you still have nightmares, talk with therapist or sleep specialist.
“Nightmares can be a sign of a broader problem, such as PTSR or mood disorder,” Tal said. “You can treat nightmares without the treatment of the main disorder, but it can also be useful to treat both a symptom and a disorder.
“There was great progress in the psychological treatment of nightmares, insomnia, anxiety and mood disorders,” Tal added. “Do not be afraid to ask for help; Psychotherapy works, and this is often short and affordable. ”
