Reducing nightmares
Occasional nightmares are common, but recurring nightmares can disrupt your sleep and your alertness during the day. Stress, lack of sleep, alcohol and distressing experiences increase nightmares, and you can reduce them with imagery rehearsal, a method shown by research to be effective.
You will need
- A notebook by your bed
- 10–20 minutes a day for practice
- A calm evening routine
Steps
Write your nightmares down
For 1–2 weeks, write down how often you have nightmares and what happened the day before. Note stress, alcohol, late eating and any new medicines.
Calm your evenings
Avoid alcohol in the evening
Choose one recurring nightmare
Write a new ending
Rehearse the new version
Act after waking up
Seek help if needed
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