Difference between revisions of "Forget a Bad Dream"

#Remember that[[Have the Dreams You Want| dreams]] aren't real. Bad dreams are caused by all sorts of random things, from the food you ate before bed, to something you watched on TV, or even because of stress or problems in your life that are completely unrelated to the dream.<ref name="rf1">http://www.huffingtonpost.com/rosie-osmun/how-to-avoid-nightmares-bad-dreams-to-get-more-restful-sleep_b_7589962.html </ref>

#*There is no relationship between bad (or good) things that happen in your dream and things that are going to happen in your real life, so don't stress or worry that your dream is predicting the future. While dreams don't have any relationship to the future, they are a reflection of the past and your current life: they reflect trauma, stress, memories, and experiences your mind is trying to assimilate as you rest.<ref name="rf2">http://www.amerisleep.com/blog/interview-dream-specialist-rubin-naiman/</ref>

#*When you wake from a bad dream in the middle of the night, it is important that you immediately turn your mind away from the dream and latch on to something in your reality. Think about whatever brings you the most joy in life: your family, your pets, a loved one, a gorgeous sunset. This is called "guided imagery," an intentional mental strategy to guide your mind in the right direction to relax.<ref name="rf3">http://psycnet.apa.org/psycinfo/1997-42764-006</ref>

#Breathe. [[Calm Down|Calm down]] and just [[Do Deep Relaxation|relax]]. Nightmares are known to cause physiological responses such as an increased heart rate and a cold sweat.<ref name="rf4">http://www.webmd.com/sleep-disorders/guide/nightmares-in-adults?page=2</ref> Practice some meditative techniques to get your mind off of your dream and calmed enough to return to sleep.

#*Practice deep abdominal breathing to relax your heart rate. Lying on your back, place your hand over your stomach and slowly inhale deeply through your nose. Let the air expand your belly instead of your chest, then slowly push the air out with your hand through pursed lips. Focus on the feeling of the air filling and leaving your body.<ref name="rf5">http://www.webmd.com/balance/stress-management/stress-management-breathing-exercises-for-relaxation#</ref>

#Recite a calming mantra. When you were a very young child, it is likely that your mother or father comforted you when you had a bad dream. You can evoke the same feeling by reciting words of comfort to yourself when you wake alone.<ref name="rf6">http://www.health.harvard.edu/staying-healthy/exercising-to-relax</ref>

#Vent your feelings. Since you want to forget the dream, talking about it might seem counter-productive. But sometimes the only way to forget a really troubling dream is to process what it meant and why it bothered you by talking it out with a trusted friend.<ref name="rf2" />  

#*A friend who knows your past and any current stressors in your life might be able to help you pinpoint what is causing the dreams or why they bother you so much.<ref name="rf2" />  

#*Avoid television, films, violent video games, or reading right before bed, especially if you tend to watch or read material that is suspenseful or frightening. These types of media can put your mind on edge and result in bad dreams as your subconscious continues on the train of thought started by the TV or book.<ref name="rf7">http://psycnet.apa.org/psycinfo/2008-19013-002</ref>[

#*Dreams can be caused by medications (especially narcotics, antidepressants, and blood pressure medications), foods or drinks (particularly alcohol, but your individual triggers could be anything), stressful events, a fever or illness, or sleep deprivation.<ref name="rf8">http://www.webmd.com/sleep-disorders/guide/nightmares-in-adults</ref> Some people even experience nightmares if they become overheated from too many blankets or pajamas that are too warm.<ref name="rf9">http://kidshealth.org/kid/feeling/thought/nightmares.html#</ref>

#*Do you eat a midnight snack before bed? While people used to think that only certain foods could trigger nightmares (such as spicy food), scientists now believe that it’s the act of eating itself that causes increased dream and nightmare activity, not the specific food. It's thought that eating increases your metabolism, which in turn increases your brain activity at a time when your brain is normally unwinding for rest. The increased activity leads to increased dreams and nightmares.<ref name="rf10">https://www.psychologytoday.com/conditions/nightmares</ref>

#Practice strategies to relieve stress. Not only do bad dreams often reflect stress or anxiety in your waking life, but the experience of having them can add to your stress load,<ref name="rf11">http://psycnet.apa.org/journals/drm/19/1/17/</ref> potentially increasing your bad dreams in a vicious cycle. Take time for yourself each day to relieve stress. Try these strategies:

#*Practice [[Practice Mindfulness of Mental States|mindfulness.]]  Mindfulness is a meditation strategy that focuses on the present moment rather than the past or future. In studies, mindfulness has been shown to reduce anxiety, depression, and negative affect.<ref name="rf12">http://psycnet.apa.org/psycinfo/2014-24214-001/</ref> Try yoga as a great way to learn mindfulness.<ref name="rf13">http://psycnet.apa.org/index.cfm?fa=buy.optionToBuy&id=2014-32925-001</ref>

#*Exercise to relieve stress. Bad dreams can be caused by stress or depression. Exercising is a great way to de-stress yourself, so why not go for a jog in the park? Exercise not only can help resolve your stress (thus eliminating one of the potential causes of bad dreams), it also helps you to fall asleep faster and sleep deeper, which might also contribute to less nightmares.<ref name="rf10" />

#*Check the thermostat. Most people sleep best at a temperature of around 65 degrees Fahrenheit.<ref name="rf14">http://time.com/3602415/sleep-problems-room-temperature/</ref> You may be tempted to crank up the temperature on cold nights, but a lower temperature is more conducive to a good night's sleep and may help to ward off bad dreams.

#*If you typically sleep in pitch-black, consider a dim nightlight. It can help to remind you when you wake that you are safe and in your room.<ref name="rf9" /> If you typically use a light, consider sleeping in pitch black. Some people find the shadows made by nightlights to be disturbing.

#*Consider a comfort object. If you typically sleep alone, a stuffed animal can be comforting if you become frightened in the night. And if you're worried that stuffed animals are just for small children, consider this: one survey done in England found that one in four adult men traveled with stuffed animals in their suitcases!<ref name="rf15">http://abcnews.go.com/Travel/grown-men-travel-stuffed-animals-teddy-bears-dogs/story?id=11463664</ref>

#*Instead of trying to squash all bad dreams, try to get at the root of what is stressing you and deal with that instead. The dreams will naturally subside or change to reflect your reality.<ref name="rf2" />

#*Persistent or recurring nightmares might suggest an anxiety disorder or a traumatic past, or perhaps a mental disorder that a therapist or doctor can help you to deal with. Remember, to stop the dreams, you need to get at the root of what is causing it. Many therapists are trained to do just that.<ref name="rf2" />

*Repeated nightmares or nightmares that cause acute stress might actually be a symptom of an underlying sleep disorder or psychological condition, such as nightmare disorder (formerly known as dream anxiety disorder), narcolepsy, night terror disorder,<ref name="rf10" /> sleep apnea, post-traumatic stress disorder, or sleep paralysis.<ref name="rf4" /> Be sure to talk to your doctor if you feel like you are experiencing more than just a bad dream.