why do I keep having nightmares?
the sleep summary
If you keep having nightmares, it could be down to your lifestyle, including what you eat, sleep hygiene, alcohol consumption, medication and illness. It’s also a sign of unexpressed emotions, past traumas and unresolved conflicts.
To stop having nightmares, try limiting your screen time or filter what you’re consuming, avoid eating before bed, try meditation and breathing exercises before bedtime, remove any distractions from your room and ensure your sleep environment is comfortable.
Having bad dreams every night? Or even once in a while? You’re not alone. Many people struggle with reoccurring nightmares which impact their quality and quantity of sleep on a regular basis. But by understanding the underlying cause of your nightmares can help alleviate their influence on your overall well-being.
That’s where we come in - we’ve answered your most commonly asked questions around nightmares so that you can get back to having the best night’s sleep you deserve.
what are the causes of nightmares?
There are several reasons we experience nightmares: unexpressed emotions, past traumas and unresolved conflicts are just some of the issues that can resurface during sleep, leading to vivid and distressing dreams. As well as this, lifestyle factors such as what you eat, poor sleep, the amount of alcohol you consume, medication, illness and the things we experience can all have a big impact on the way you dream.
how to find out what’s causing your nightmares
Stress and anxiety play a massive part in why we have nightmares, but the specific reason for nightmares varies from person to person. The best way to find out the key cause is to get a strong understanding of how you’re feeling and to really think about any challenges you may be experiencing in life, such as work-related concerns or subconscious stress. Once you’re self-aware, you can start taking the steps to healthier dreaming patterns.
what do bad dreams mean?
So, what are the most common nightmares and their meanings? Below we have listed the most well-known and reported dreams, along with what they can potentially mean.
being chased
Being chased is a very common nightmare. What you’re being chased by doesn’t always have to be anything specific, but it indicates that you’re running away from something in your life.
teeth falling out
The classic teeth falling out nightmare. This bad dream is also very common and can mean you’re going through loss in your life, which could be a job, a person or anything specific to you.
falling
Almost every person has experienced falling in their dream, which causes you to suddenly wake up or twitch. Nightmares that involve falling are commonly linked to the feeling of loss of control over something in your life, leaving you vulnerable or helpless.
drowning
A bad dream involving drowning can often mean that you’re stressed and feeling overwhelmed in life; whether this is to do with work life, home life or the misbalance of both. It can be a strong indication that you need to take some time out to focus on yourself and find time to destress.
getting lost
If you tend to get lost in your bad dreams, it’s said that this could be connected to feeling confused, higher anxiety levels and even lack of direction in life, whether in your work or personal life. It can also symbolise that you’re facing a hard decision or even an identity shift.
bug infestation
Dreaming about bugs can be associated with health problems, so it’s an important one to be wary of, especially if you’re having these bad dreams every night. However, a bug infestation specifically is to do with feeling worried or guilty about something in your life.
how to process and understand my recurring nightmare themes
The best way to process your nightmares is to think of them less as “predictions” and more like emotional patterns that your brain continues to visit. To manage them and understand the themes more, write them down once you’ve woken up and even change the ending when doing so, notice when the nightmares increase and make changes in line with this, and consider if there’s any unresolved experiences that you could face to reduce the nightmares.
how to stop & prevent nightmares
If you’re wondering how to get rid of bad dreams and nightmares, the key is to get to the root of the cause; whether it’s your diet, your sleeping environment or suppressed emotions. Once you have established the reason why you might be struggling with nightmares, you can then look at how to prevent them. Below are some of our top tips on how to stop these negative dreams:
limit your screen time
Try to reduce the amount of time you spend consuming content online, especially if you’re being influenced by disturbing content such as horror films or online hate.
avoid eating right before bed
Eating right before going to sleep can make it hard for your body to digest, and therefore, may disrupt your sleep.
does cheese give you nightmares?
You may have heard of the old wife's tale regarding cheese and bad dreams, but there’s no scientific evidence to back this up. It all stems back to eating it late, potentially causing disruption to sleep and in this case, vivid dreams.
are certain foods or drinks associated with nightmares?
There’s no food or drinks proven to cause nightmares, but those that naturally disrupt sleep can increase your chances of experiencing a bad dream. These include caffeine, alcohol, high sugars, and certain supplements or medications, especially when any of these are consumed before bedtime.
use meditation and breathing techniques
Doing things that relax your mind and help you destress can be great for bettering your sleep. If you need some advice on this, check out our guide on sleep meditation.
keep distractions out of your sleeping environment
Your environment plays a key role in how well you sleep. If your room is cluttered, busy or full of tech, we recommend you remove these things to create a clean and calming space free of distraction. Other sensory factors include sound, temperature and light, in which you need to manage for a comfortable sleep space. For instance, if you sleep better in the dark, block out light. If you find noise keeps you awake, try earplugs if you live on a busy road.
maximise the comfort of your sleep set-up
Last but certainly not least, make sure you’ve optimised the comfort of where you sleep so you’re less likely to be disrupted. If you’re laying on a 15-year-old mattress, it’s likely not offering the same comfort and support it once did, and a replacement is needed. There’s also ensuring you’re using the right bedding for the season; if it’s warm, opt for cool bedding, and if it’s cold, add an electric blanket to soothe you before bed.
why do I keep having nightmares?
If you find that you consistently have bad nightmares, it’s likely down to your mental state, whether you’re going through a stressful time, have high anxiety levels at present, or are dealing with PTSD. Sleep deprivation, substance abuse and even medication can also have a part to play, so it’s important you establish the reason as previously mentioned.
Journalling, mindful meditation and ensuring comfort are just some of the ways you can get a better understanding of your emotions, which is one of the first steps to relieving your bad dreams. However, if you find that your bad dreams are becoming too much and causing disruption in your day-to-day life, it could be worth contacting your GP for professional advice on what steps to take.
Practises such as talking therapy can be really helpful for addressing factors that cause bad dreams and greatly impact your quality of sleep. If you found this article helpful, read up on our tips for insomnia.
FAQs
do infants have bad dreams?
Yes, it’s possible for infants to have bad dreams or other types of distressing sleep experiences as their brains are developing, which means more time in the REM stage of sleep. If you find your baby is crying or night waking, this is common and often linked to normal sleep cycles, or hunger, in need of a nappy change, or overstimulation.
do newborns have nightmares?
Yes, it’s possible for newborns to also have nightmares, but not in the same way children and adults. While they can have dream-like sleep, nightmares require imagination, memory, an emotional processing which develop between 1-2 years of age.
can a cat or dog have nightmares?
Yes, it’s possible that both cats and dogs can experience nightmares. You may see them twitch, whimper, growl, paddle their legs or even wake up suddenly, which suggests they’ve been dreaming during the REM stage of sleep. Obviously, we can’t know the exact content of a pet’s dreams, but research says that pets can reminisce on memories or experiences, including stressful ones. As a top tip, why not do your best to maximise their comfort by upgrading your pet’s sleep set-up; from making sure they’re in a quiet environment to purchasing a supportive pet bed.
are bad dreams a sign of mental illness?
Not always. It’s important to remember that dreaming bad dreams is very common and can be due to poor sleep, medication, inexplainable brain activity, illness, anxiety and stress. But if your nightmares are frequent, it can sometimes indicate that you may have an underlying mental health condition like PTSD, depression, anxiety disorder or trauma.
is it common to have bad dreams during pregnancy?
Yes, it’s very common, with many expecting mothers experiencing vivid dreams and nightmares during their second and third trimesters. This could be down to a few factors, including hormonal changes, anxiety about the baby, stress, physical discomfort and general disrupted sleep.
are sleep terrors the same as nightmares?
No, they’re different for the following reasons:
Nightmares occur during the REM stage of sleep, usually later in the night. The person having them often wakes up usually and remembers the dream.
Sleep terrors occur during deep, non-REM sleep which happens earlier on in the night. When experiencing a night terror, a person may scream, sweat, sit up or look very startled, but they’ll usually remain partly asleep and won’t remember what they dreamt about after.
