Nightmares: Causes and How to Stop Them
Nightmares are vivid, distressing dreams that often wake you. The occasional one is normal; frequent nightmares usually have a cause you can address.
Common causes of nightmares
Stress and anxiety are the biggest triggers, followed by trauma, irregular sleep, late meals, alcohol and certain medications. Nightmares are often the mind processing daytime tension.
Improve your sleep routine
Consistent sleep and wake times, a wind-down routine, and limiting screens, caffeine and alcohol before bed all reduce nightmare frequency.
Work with the nightmare
A technique called imagery rehearsal — re-imagining a recurring nightmare with a new, less frightening ending while awake — has good evidence for reducing it over time.
When to seek help
If nightmares are frequent, tied to trauma, or harming your sleep and mood, a doctor or therapist can help. Interpreting the nightmare's theme can also reveal what's fueling it.