How To Prevent Nightmares

Nightmares can be extremely unpleasant, cause fear and anxiety and affect the quality of your sleep. This can lead to physical tiredness and mental stress. However, it's important to understand the cause of your nightmares before you can begin to treat them. Start with Step 1 below to understand the source of your nightmares and take steps to prevent them from recurring.

How to prevent nightmares

1. 
   
   Avoid eating before bed. Eating before bed can trigger nightmares, as food speeds up your metabolism and sends signals to your brain to become more active. Therefore, it's a good idea to cut out bedtime snacks, particularly those that are high in sugar. ^[3]
2. Reduce stress. Stress can contribute to nightmares, so take some time relax throughout the day and aim to go to bed with a calm, clear mind.
   • Yoga and meditation are both good activities for relieving stress and clearing the mind. Consider taking a class, or simply practice for a few minutes each day in the comfort of your own home.
   • Other activities such as reading, knitting, running or just spending more time with your family and loved can also help to relieve stress.
   • Taking a hot bath before bed can help you to unwind after the stresses of the day and leave you feeling calmer and more relaxed .
3. 
   
   
   
   Talk to your doctor about any medications you're taking. Certain medications can increase the likelihood of nightmares, so speak to your doctor if you feel this might be an issue for you.
   

   • Anti-depressants and certain blood pressure medications are often responsible for causing nightmares, so speak to your doctor about switching to a different drug.
   • Sometimes a change in dosage or coming off a particular drug can cause nightmares, in which case the bad dreams should subside once your body adjusts.^[3]
4. 
   
   Improve your sleep. Although nightmares may cause sleep deprivation, sleep deprivation can also cause nightmares. Therefore, taking steps to improve the quality of your sleep can help to prevent nightmares.
   

   • Make your bedroom a relaxing environment. Keep your bedroom neat and tidy, make sure it's dark enough and avoid temperatures that are too hot or cold. Make sure your bed is comfortable. Use a white noise machine to block out any undesirable sounds. Reserve your bedroom for sleeping - working in your bedroom may cause you to associate it with stress.
   • Get more physical exercise. Tiring yourself out with physical exercise is a great way to improve your sleep. Find an activity that you enjoy, whether it's running, strength training, dancing, rowing or rock climbing and work out 3 to 5 times a week. Schedule it for the morning if you can. Just don't exercise right before bed - it will leave you too amped up for sleep.
   • Cut back on your caffeine, alcohol and nicotine intake. These substances can interfere with your sleep, so it's a good idea to cut them out or at least cut down. Also try to avoid drinking, smoking or consuming caffeine less than 3 to 4 hours before bedtime.
5. 6
   Try imagery rehearsal treatment. Imagery rehearsal treatment is a type of cognitive therapy which has been found very effective in reducing nightmares in PTSD and insomnia patients.^[1]
   

   • With imagery rehearsal treatment, the patient is encouraged to imagine an alternate ending to their nightmares - one with a more pleasant or satisfying outcome - while they are still awake.
     • For example, if you're dreaming you're being chased, you could imagine the monster that's chasing you, when it catches you, saying "tag, you're it" and it's really a game of tag.
     • If you're dreaming that you're falling, you could imagine that a parachute opens up and saves you.
   • Sometimes this is done orally, other times the patient is asked to write down, draw or paint the alternate ending to their nightmares.^[