Every night, we dream of different things. Dream can leave you feeling happy, excited or nervous. And while a lot of our dreams can help uplift our mood and affect the whole day ahead, there are also some that will leave you feel afraid and uneasy. These dreams are called nightmares.
Despite the advancements in technology, the reason behind why we dream is still unclear. There are, however, some theories as to why we experience nightmares. Before we give you tips on how to avoid nightmares, let us first discuss some of the most important things about this phenomenon.
What exactly is a nightmare?
To put it simply, a nightmare is basically a bad dream that is vivid. Just like what we have mentioned earlier, it can make you feel afraid and uneasy. It can also make you feel stressed out and anxious. These dreams will often wake you up during the middle of the night because of the intense feeling that you experienced. More often than not, you will also remember a lot of the details in your dreams.
Now that we understand what it is all about, then it is finally time to list some simple to follow tips to help you avoid nightmares.
You should always follow good sleeping habits
According to experts from National Institutes of Health, adequate sleep is crucial to ensure your over-all health. They recommend you to have around 7 hours of sleep every night.
Good sleep hygiene is also an important factor. When we say sleep hygiene, this just means that not only your habits help you to achieve good quality of sleep, but also, your environment should be conducive for rest and sleep.
Some of the things you should do is to consider proper lighting of your bedroom, choosing a cool color for your walls and curtains, turning off electronic devices such as laptops and mobile phones and using a white noise machine if necessary.
When it comes to your bed, you should also make sure that you have the right folding mattress. There are so many types and varieties to choose from in the market. The important thing is to know what you want and need. A lot of users attest that mattress with medium firmness is the best one. The choice, however, will still depend on your preference.
Also, avoid drinks and foods that are high in caffeine. Stay away from coffee, tea and chocolates near your bedtime.
A lot of psychologists believe that support is an important facet in controlling your nightmares. Basically, if you have a strong emotional and social support, it will be easier for you to share your fears and nightmares. If this is the case, you will also reduce your anxiety, which plays a big role in recurring nightmares. You can talk to your therapist if you want.
There is one type of Cognitive Behavioral Therapy called Image Rehearsal Therapy, wherein you will be asked to recall a nightmare and turn it to a more positive scenario.
If are always stressed-out, then you are more likely to experience nightmares. With this in mind, it is important to deal with your stressors. It will also help if you will avoid triggers. For example, if your nightmares are triggered by horror movies. Make sure to not watch movies like that just before you retire to bed.
These are just some of the things that you can do and follow to avoid nightmares. One last thing to remember is that you should not be afraid to seek help if needed. If your nightmares are already affecting the quality of your life, then seek help right away.