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How to Scare the Nightmares? - 9 Effective Tips to Avoid Them

  • 04 October 2019
  • By Aruna Subedi
  • 0 Comments

Unwanted thoughts sometimes turn into incessant nightmares, leading to bedtime anxiety and sleep disorders. Though nightmares are mostly associated with children, various studies on sleep suggest that most adults experience at least one nightmare per week, making it one of the biggest causes of sleep apnea. The condition of sleep apnea is marked by inconsistent breathing while sleeping which is overall hazardous to health. Such is the harmful long term effect of having a nightmare.

The dreaded nightmares stir one up from sleep usually to a pounding heart and sweaty palms, only to toss and turn the rest of the night. A disturbed night invariably results in a sleepy and unproductive the next day. There have been innumerable researches on sleep to date and many of them suggest that most men experience nightmares that involve calamities and women of losing loved ones.

Irrespective of the nature of the nightmare, anything that is whipping up fear and anxiety and causing sleep apnea, needs addressing.

Here are some simple ways in which you can avoid having a nightmare and staying well-rested:

  • Watch what you eat for dinner: In ancient times, acidity was considered a major reason behind nightmares and sleep disturbances. That’s one of the reasons people in traditional societies always had an early and light dinner. They also included ingredients that had properties of antacid in their diet. You could avoid coffee, tea, and alcohol after sundown and avoid unhealthy fats at night.
  • Maintain a proper sleep-wake cycle: While it is difficult in today’s times to maintain a consistent sleep-wake cycle, it is a sure-shot way to ensure nightmares are kept at bay and you don’t wake up feeling tired. Get your body used to a sleep schedule.
  • Avoid watching horror movies or reading about calamities the last thing at night: You may be brave enough to watch horror movies or read grisly stuff, but these thoughts tend to stay at the back of your memory and manifest in your dreams. So, it is better to avoid them totally.
  • Don't sleep on your back: It is said that sleeping on your back can induce sleep paralysis, a condition wherein you stay aware of your surroundings, yet can’t open your eyes, thereby leading to nightmares.
  • Visualize beautiful places or recall good memories before bedtime: Hitting the bed in a good frame of mind will help you have happy dreams. Often, imagining a beautiful, serene landscape does the trick.
  • Solve puzzles half an hour before going to sleep: It is said that playing puzzles, on a paper, helps you stay mindful thereby bringing down stress levels.

  • Resolve all your problems with your partner or friends before hitting the bed: Unresolved issues often lead to bad dreams.
  • Keep aromatic oils and flowers in your bedroom: People often undermine the power of fragrance. It can evoke positive emotions.
  • Practice breathing techniques (pranayama) and meditation: Stress can be one of the causes of nightmares and the best way to deal with is meditation.

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