I'm sure you can relate to the feeling of having consistent nightmares. There is nothing scarier than being chased by different horror characters in your sleep and not being able to run fast enough. It’s like you’re stuck in slow motion, desperately trying to escape while everything around you feels surreal and terrifying. You wake up in a cold sweat, your heart racing, and all you want is for it to stop. Well, we have just the right tips for you today. Here’s how to make your nightmares stop altogether.
Avoid Scary Media
You can't be watching scary movies and not expect to dream about it when you sleep. The inevitable reality is that our brains soak in all the events of the day and once you sleep, there is a high possibility that these events will get reenacted in your brain. So if you spend all day binge-watching all the scary media you can get your hands on, you will probably continue having nightmares. Instead of watching scary movies or shows, why don't you watch feel-good movies instead so that you can keep your mind at ease and become more peaceful, even when you sleep? Feed your brain with good memories if you want to get rid of all the nightmares you have been getting.
Exercise Regularly
We can never emphasise enough how exercising is very beneficial for you in all aspects of your life, including sleep. If your goal is to improve your sleep quality, you need to exercise more regularly. Whenever you can, just take a walk, run or jog around your neighbourhood so that you release endorphins, which can reduce stress and anxiety. By reducing stress and anxiety, you will be able to sleep better as these two things are major contributors to nightmares. Therefore, by exercising hours before your bedtime, you not only get to keep your body in check, but you will be able to give yourself a nightmare-free night naturally.
Limit Afternoon Naps
There’s just something about lazy afternoons that makes it so easy to fall asleep. At that moment, it feels like a need and away all at the same time and in no time, you end up finding yourself sleeping for hours during the afternoon. This, however, is not healthy if you are an adult. It messes up your sleeping schedule, making it harder to relax or find sleep during the night. Therefore, if you want to maintain a nice sleeping schedule and if you want to reduce the probability of having nightmares, you should stop taking afternoon naps. If however, you feel very low on energy, you can opt for power naps. This just means you can limit your sleeping time to 20 or 30 minutes so that you won't interfere with your nighttime routine.
Leave The Nightlight On
It's not embarrassing to admit that sleeping in a dark atmosphere scares you. We are a compound of our experiences and what we went through so if you feel triggered by sleeping in the dark, don't ignore those feelings. It's just a reflection of something traumatic that may have happened to you in the past. You can leave your night light on if you get scared. Besides, a soft glow can create a comforting atmosphere that helps ease anxiety and fear, making you feel safe and sleep comfortably. All you need to do is strike a balance between the lighting so that it doesn't end up being too bright as this can also disrupt your sleep cycle.
Be Optimistic And Positive Minded
Cultivating a positive outlook can significantly impact your sleep quality and it can be the difference between always having bad dreams and having good ones. Before you hit the pillow, you need to take a moment to reflect on the good things that happened during your day. If you even can, journal all these positive thoughts and experiences so that they remain at the front of your memory lobe. This will help shift your mind from all the things that could go wrong, helping you become less anxious and stressed. If you have negative thoughts before you sleep, chances are that you will attract negative thoughts; therefore, you need to reinforce good dreams by being positive-minded.
Limit Stimulants
Drinking these substances can seem very helpful in keeping you ahead of your day. However, they can mess up your sleeping schedule, leaving you battered when you go to sleep, and this will, in turn, attract nightmares. Instead of drinking stimulating items like coffee before bed, you can consider herbal teas or other caffeine-free alternatives that can help you unwind. This mindful adjustment to your diet will, therefore, make a huge difference in ridding you of your nightmares and making you sleep better.
Create A Relaxing Bedtime Routine
Establishing a calming bedtime routine is one of the best ways to signal to your body that it’s time to relax and sleep. Therefore, by including activities like reading, gentle stretching, or even meditation, your body will become cognizant of these signals, and it will start to associate them with relaxation and sleep. Your mind is also prepared to shut off any chaos that may be prevailing in it, promoting a nightmare-free night. This routine not only sets the mood for a good night’s sleep but it also reduces the chances of you having any nightmares.