The Psychology Behind Nightmares

Introduction

Understanding why you might be having nightmares is crucial to your mental and physical well-being, as nightmares disrupt sleep patterns and can cause stress. In order to prevent disruption of sleep patterns and stress, it is viable to understand what nightmares are, the potential causes of nightmares, and finally how to combat them.

Photo Credits: Ashkan Forouzani on Unsplash

Physical and Mental Effects of Nightmares

Nightmares can take both a mental and physical toll on us. Mentally, nightmares can lead to mood issues from stress, such as depression or anxiety. As the nightmares continue to bother you, it can cause anxiety about going to sleep, in fear of another nightmare.

Additionally, as nightmares continue, it can lead to depression, and ongoing sadness because of these nightmares. Sometimes these mental tolls are so extreme, it can lead people to consider taking their own life or attempting to do so. Anxiety, Depression, and suicidal ideation are all mental effects that can take place from persistent nightmares over time.

Besides the mental effects that nightmares have, they also have physical effects such as increased heart rate, muscle tension, sweating, and disruption in sleep patterns. Increased heart rate, muscle tension, and sweating are all fear responses to the nightmare, which release stress hormones on the body. Being in a persistent state of flight or fight during the night is unhealthy for the body, leading to consistent release of cortisol (a stress hormone) over time.

Cortisol being released in excess amounts can lead to weight gain and acne. Additionally, as sleep patterns are disrupted by constantly waking up from nightmares, it can lead to sleep disorders such as Insomnia which limit sleep. By developing insomnia, it can lead to brain fog and confusion that affect day to day activities due to both physical and mental exhaustion.

Photo Credits: Karollyne Videira Hubert on Unsplash

Causes of Nightmares

Nightmares can be caused for a variety of reasons, the main reasons being: stress, anxiety, PTSD, medicine or other substances, sleep disorders, and depression. Stress and anxiety contribute to an overactive mind before sleep, which aids in creating nightmares by disturbing the chemical imbalance in your brain before you sleep. PTSD, also known as post traumatic stress disorder, is a common cause of nightmares.

Those with PTSD tend to have repetitive nightmares that simulate the traumatic event they went through. This happens because when brains are trying to process extreme traumatic experiences, brain activity sores through the roof, resulting in nightmares. Medicine or other substances alter your brain chemistry, which interferes with your sleep cycle, thus resulting in nightmares. Sleep disorders such as sleep apnea and insomnia contribute to nightmares by disrupting your sleep cycle and causing stress about sleep. The chemical alteration of your brain from lack of sleep and stress result in increased nightmares. Finally, depression causes nightmares due to the stress of the emotional turmoil someone with depression goes through. Due to the stress, the brain attempts to process the emotional struggles through nightmares.

Photo Credits: KirstenMarie on Unsplash

How to Combat Nightmares

1. Establish a Screen Free Nighttime Routine.

• By practicing a screen free nighttime routine before you sleep, you are avoiding overstimulating your brain. Thus by avoiding overstimulation, you are limiting possibilities for nightmares.

2. Exercise.

• For those who are experiencing stress or other emotional turmoil that is affecting their sleep ability, exercising is a great way to combat stress due to the fact that exercise increases endorphins, a positive hormone for your mood!

3. Deep breathing.

• Deep breathing helps to regulate your nervous system, which may be overactive before sleep. By deep breathing you calm your nervous system, which can make your brain less active before sleep, thus limiting the possibility for nightmares.

4. Psychotherapy.

• For those struggling with PTSD, Anxiety, and Depression; Psychotherapy might be a good option to help cope with stress and trauma. By participating in psychotherapy, it can limit your stress which can ultimately limit nightmares.

5. Limit Substances Such as Caffeine or Alcohol.

• Caffeine and Alcohol all stimulate your brain and alter your brain chemistry. Thus by eliminating these two substances can eliminate stimulation and altered brain chemistry that aid in creating nightmares. Additionally, it is important to note that some medications alter brain chemistry and stimulate your brain which can lead to nightmares. Please talk with your medical advisor if you are experiencing persistent nightmares after taking medication.

Understanding the potential causes of nightmares can help you to identify a factor that is causing your nightmares. Additionally, once you have identified the nightmare cause you can practice the above suggestions in order to limit your nightmares. It is important to note that a nightmare every now and then is completely normal, but once nightmares begin affecting your day to day life you should seek medical advice and practice healthy coping skills that can limit your nightmares.