"4 Ways to Treat Nightmares"
According to sleep experts, a nightmare is simply a bad dream that causes the sleeper to wake up. All of us have nightmares occasionally. But between 2 to 8% of adults suffer from chronic nightmares, which may devoid them from sound sleep, possibly leading to fatigue, anxiety, depression, and other emotional troubles.
Nightmares can be a big problem for some people. It may cause you to fear going to sleep because of them.
Nightmares occur during REM (Rapid Eye Movement) sleep, which is where most dreaming takes place. The periods of REM increases as the night progresses, and this is why you may find that most of your dreams occur during the early morning.
Causes of Nightmares
Nightmares are usually triggered by psychological stress such as Anxiety, Depression, and Post Traumatic Stress Disorder. They could be re-playing the traumatic event that you have experienced in the past, including the feelings you have felt. Alcohol abuse can also cause nightmares, as well as the use of certain medications. Drugs that affect the chemicals in the brain such as antidepressants can be associated with nightmares. Withdrawing from certain medications and substances such as alcohol can trigger nightmares. Talk to your doctor if you are having nightmares after the change in your medication. Sleep disorders such as sleep apnea (trouble relating to breathing while sleeping) are also contributors of nightmares.
Effects of Nightmares
It is said that nighmares are related to suicides. Sleep deprivation caused by nightmares can lead to many mental and physical problems including more Anxiety, Depression, obesity, and heart disease. Sleep is an extremely basic and important part of our well-being, and we want to take action to make sure we get the quality and quantity of sleep that we need to function productively during the day.
Now, I'd like to share with you 4 ways in which we can treat nightmares.
Treatment for Nightmares
If disturbing nightmares are the side effects of a medication you are taking, then please discuss this with your doctor to possibly change the dose of the medication.
Remember that it is 100% possible to cure nightmares. Mere behavioural changes have proven to be 70% effective in adults.
1. Change the Story
An active theraputic method is the changing the storyline of the nightmares.
A. Write down the nightmare you had
B. Change the story to something you'd like to see
C. Imagine the new dream inside your mind
You can do this alone, but it is more effective for you to do this with your therapist or counselor.
2. Schedule a Regular Sleep and Wake Up Time
3. Exercise Regularly
4. Avoid Caffeine and Nicotine
These substances remain in your system for 12 hours, affecting your sleep when they do.
