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How to Stop Nightmares and Get A More Restful Sleep!

How to Stop Nightmares and Get A More Restful Sleep!

Have you ever experienced a bad dream so horrifying that your heart was pounding when you woke up? Perhaps this is a regular occurrence for you, and you’ve started to dread going to bed?

Nightmares can ruin your sleep and leave you feeling exhausted during the day, but fortunately there are steps you can take to get a better night’s rest.

Nightmares are more common in young children, but can affect anyone. They are not harmful, but can result in fatigue if they continue every night or most nights over a long period of time.

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Understand the science behind nightmares, as this may make them less frightening.

When we sleep, we progress through several stages throughout the night. You can think of sleep as occurring in waves or cycles, with each lasting between 90 and 110 minutes. This is further subdivided into five stages, known as Stage 1, Stage 2, Stage 3, Stage 4, and REM sleep. It is in this final stage that dreams and nightmares occur. Scientists are not sure exactly why we dream or precisely how the brain generates this strange experience. One theory is that during REM sleep, the brain may be attempting to form a coherent “story” from fragments of knowledge and memories it previously stored away. Around half of adults will have nightmares occasionally.

So what causes nightmares? According to the [1], the following may trigger nightmares in adults:

1. Stress and Trauma

It is common for those with depression, anxiety and other mental health conditions to experience nightmares. For example, an individual with anxiety disorder may have dreams in which they feel overwhelmed and as though they are facing a danger beyond their control. People who have experienced trauma may also have nightmares in which they relive the incident.

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2. The Undergoing Medication

Some medications affect sleeping patterns, which may trigger nightmares. For example, some anticonvulsants medicines used in the treatment of epilepsy) can result in especially vivid dreams.

3. You Health Conditions

Migraine, restless leg syndrome and sleep apnoea can all cause bad dreams as a result of changes to the sleep-wake cycle.

So if you suffer from nightmares, how can you treat them and enjoy a better night’s sleep? The following steps [2]

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Implement Good Sleep Hygiene

Give yourself the chance to relax before bed. A calm mind is less likely to generate nightmares. Turn off your phone and other electronic devices at least an hour before trying to sleep. Keep your room cool and dark and get into the habit of going to bed and waking up at a reasonable hour. A warm bath or lighthearted book before you turn out the lights may also help.

How about fixing the root cause? Address Stress At The Source maybe?

Since stress and trauma are common causes of nightmares, you need to address these underlying issues in order to solve the problem. It may be a good idea to see a trained counsellor or psychologist if you find that you are plagued by negative thoughts and worries on a regular basis.

Maybe you are having other health problems! Treat Them!

If you know you could do more to manage your health conditions, start taking a more proactive stance! Always comply with the treatment prescribed by your doctor, and work on improving your overall health. For example, restless leg syndrome can result in poor quality sleep and nightmares, but can sometimes be alleviated using exercise and medication.

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Consult Your Doctor About Changing Medication

If you have started experiencing regular nightmares since beginning a new medication or increasing your dose, consult with your doctor. They may reassure you that the nightmares will settle in time, in which case you will simply have to wait a few days or weeks for your body to adjust. However, they may also recommend taking your medicine at a different time of day. For example, taking it in the morning rather than at night may improve your quality of sleep. Your doctor may also be able to prescribe an additional drug to help you sleep more soundly.

Healthy and low stress lifestyle is the best prevent for nightmares!

It is unreasonable to hope that you will never experience another nightmare again. However, you can prevent them from becoming a regular occurrence by doing all you can to live a healthy, low-stress lifestyle. Ensure that you eat a balanced diet, take regular exercise, and maintain a strict routine that promotes good sleep hygiene. You can prevent stress from building up by taking a regular inventory of your overall lifestyle. For instance, if you realize that your job is causing you a great deal of worry even outside working hours, you need to start looking at ways to better cope with the demands placed upon you. If you find yourself often arguing with family members or friends, you may need to work on your communication skills. Striving to lead a less stressful life will benefit you in many ways that go far beyond your sleep patterns.

Reference

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Jay Hill

Freelance Writer

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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