Everything you need to know about nightmares

Why do we have nightmares?

There isn’t always a reason for why we have nightmares, sometimes they can just happen. It is debated on what purpose dreaming actually plays. Some researchers believe that dreams are a way for us to process our memories and help us understand our emotions. This belief system, in turn, can mean that nightmares are a way for us to understand events and things that make us feel scared. Although, there is no definitive answer on why we have nightmares, or dreams. 

What causes nightmares?

There are a wide variety of reasons why people may have nightmares. These include:

Scary movies/TV shows: 

This is a common cause of nightmares, particularly with children. Several studies have shown that children who watch horror movies can develop fears of the film's topic (ghosts, vampires, crimes, etc.) which can cause the child stress. A 2010 study carried in America shows that one of the main fears developed from watching horror/scary movies was supernatural creatures, and someone being hurt. 50% of children involved in the study said they had nightmares after watching the film.

Stress & Anxiety

Stress and anxiety is hard to avoid in our daily lives, but it's best to try and not let it overwhelm you as it can have a lasting effect on your sleep pattern, as it can cause or be a symptom of various sleep disorders, and it can be a reason behind your nightmares as well. It can be confusing, as stress and anxiety can be the cause of your nightmares, but nightmares may also cause you to feel stressed or anxious. When we are stressed or anxious, our brains can cause us to dream about the stresses and anxieties we have in the form of nightmares as a way for our brain to process what’s happening when we are awake.

Medication

Side effects to various medications can sometimes be nightmares. This is because some medications react to the chemicals in our brains, like what can be seen in antidepressants and some narcotics. Some non-psychological medication can cause nightmares as well. Withdrawal from medications and substances can also cause nightmares in some people. If you think your medication, or withdrawal from your medication, may be causing you to have nightmares, please speak with your doctor.

Sleep deprivation

Sleep deprivation is where you don’t get enough sleep you need to function properly on a daily basis. This can happen for many reasons, like irregular sleep patterns, shift work, work deadlines and the use of electronic devices before bed. A 2015 study found that a lack of sleep can cause you to have more frequent nightmares.

Nightmare disorder

Nightmare disorder is when you experience frequent nightmares, that cause distress, can disrupt sleep, cause problems when you're trying to function during the day and can cause a fear of going to sleep. Nightmare disorder, can also be known as parasomnia, is a sleep disorder that involves you experiencing undesirable experiences, as you fall asleep, while you're asleep or when you wake up. Depending on your symptoms and if you have other medical conditions, studies have shown that medication can help control this disorder. Talk to your doctor about your options before making any decisions

Sleep Disorders

If you already have a sleep disorder, having nightmares might be a symptom of the disorder. This can be seen with people who have sleep apnea, insomnia and restless leg syndrome (RLS). For people who have Sleep Apnea, studies have shown that people who have sleep apnea are more likely to have nightmares than people who do not have the disorder.

Mental Health Conditions

Some people who suffer from mental health conditions can suffer from nightmares as a side effect of the condition. This includes:

1. Post Traumatic Stress Disorder (PTSD): people who have PTSD can have frequent recurring nightmares of traumatic incidents, which in some cases can make their PTSD symptoms worse.
   
2. Depression: people with depression can find it difficult to sleep and when they do it some may have nightmares.
   
3. Bipolar Disorder: people who have bipolar may have vivid dreams and nightmares.

Can we stop ourselves from having nightmares?

There is no definitive way to guarantee that nightmares stop, but there are things you can do that may help. If you believe that your nightmares are interfering with your day-to-day life, it is important that you talk to your doctor, to see if there is an underlying cause for your nightmares. They can advise on the best course of action if there is an underlying reason.

Regardless of if your nightmares are a frequent or rare occurrence, there are some things you can do that will help improve our quality of sleep, which may help with your nightmares.

Working on your sleep hygiene and habits can help you build a better routine that is beneficial for getting a good night’s sleep, which may make any nightmares you have less bothersome. Some things you should try and implement are:

• A consistent sleep schedule: having a set bedtime and sleeping schedule can help improve your quality of sleep over time, and can help avoid nightmares, as this minimises the chances of sleep deprivation.
  
• Relax in the evening: as part of your evening routine, you should do activities that help feel calm and relaxed. Trying some breathing exercises or having a bath to help you unwind before going to bed, and that may help improve your sleep.
  
• Avoid caffeine: as much as we all like that afternoon cup of coffee, it isn’t always a good idea. Caffeine is a stimulant, and can keep your mind awake when it should be slowing down.
  
• Be more mindful in your daily life: a study in the Scandinavian Journal of Psychology looked at 587 students and their relationship with sleep and mindfulness showed that students who were more mindful and less stressed were less likely to have negative emotions while dreaming.