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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 October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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