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We leave behind our fears of monsters under the bed and we say goodbye to our childhood, but one can follow us in adulthood and paint over our heads.
Nightmares More common in childhoodBut anywhere from 50 % to 85 % of adults report cross nightmares.
Almost everyone can try nightmares.
“Dreams usually merge things that occurred during the day, which prompted some researchers to assume that dreams and fast eye movement are necessary to unify memory and renew cognitive youth,” said Joshua Tal, a Manhattan -based psychiatric and a psychological world of sleep and health.
“Nightmares are the mind’s attempts to understand these events, by restarting them in the pictures during sleep.”
The nightmares are what The American Academy of sleep medicine Calling “living, realistic and disturbing dreams that usually involve threats to survive or security, which often provoke feelings of anxiety, fear or terrorism.”
If someone has repeated nightmares – more than once or twice a week – causes distress, weakness at work or among people, he may suffer from the nightmare disorder. Treatments include drugs and behavioral treatments.
Treating frequent nightmares is important because they have also been linked insomniaand depression and Suicide. Since nightmares can cause sleep deprivation, they are associated with heart disease and obesity as well.
The experience of these ten steps may help you reduce your nightmares, improve your sleep and the quality of life.
Nightmares occur during the fast eye movement, the stage in which our muscles relax and dream. Jennifer Martin, a professor of medicine at David Given Medical College at the University of California, Los Angeles, member of the Board of Directors of the American Academy of Medicine at David Given College at the University of California, Los Angeles, member of the Board of Directors of the Medicine Academy at the American sleep medicine academy, and a member of the American Academy of Medicine In the field of American medicine, a member of the Board of Directors of the Medicine Academy at the American Medicine Academy in American Medicine, a member of the Board of Directors of the Medicine Academy at the American sleep medicine academy, a member of the Board of Directors of the American sleep medicine academy, a member of the Board of Directors of the American sleep medicine academy, and a member of the Board of Directors The American Medicine Academy of American Medicine, and a member of the Board of Directors of the Sleeping Medicine Academy at the David Given Medical College at the University of California, Los Angeles.
Martin said: “One of the most effective ways to treat nightmare problems in adults is actually making them sleep easily (thus) they often wake up,” Martin said.
A healthy sleep routine generates proper sleep. The development of one by exercising, setting regular sleep times and waking up, ensuring that your room is dark and cold, and avoiding stimulating projects after mid -appearing and engaging in relaxation activities.
Martin said alcoholic beverages can stimulate insomnia and wake up all night – which may help you remember the nightmares.
“Many people use alcohol as a way to finish and feel sleepy at the end of the day, but in reality it is not the right solution.” Instead, try herbal tea and other drinks that lead to sleep. If drinking Just part of your relaxation routine, chat with your partner or read instead.
Martin said that drinking one more than three hours before bedtime. You only need to pay attention to whether it causes nap and after lovers at bedtime, and remove this drink if it is.
You can enhance the eating of metabolic snacks, which makes your mind more active and can lead to nightmares, according to what he said National Sleeping Corporation.
While some people sleep better after eating a snack, you should stop eating Two to three hours Before bedtime. If you notice that you have nightmares after that, try to avoid snacks at night or heavier meals before bed.
Some medications can demand nightmares by boycotting the remnant.
Martin said: “If people can determine that their nightmares either began or increased when they had a change in their medications, this is definitely a reason to speak with their doctor” about their drug schedule or their alternatives.
Melatonin, while folk sleep helps, affect our daily rhythm that regulates the remnants of the remnants, and can lead to more or less than nightmares. Martin said that if you want to take melatonin for a better sleep, work with a sleep specialist to ensure that you take it in time and not double the problem.
Progressive muscle relaxation – Tension muscle groups while inhaling and relaxing during exhalation – was effective in reducing nightmares.
“The nightmares are active, the” fighting or flying system “, the normal nervous system, the normal nervous system, is active.
“The body also contains an innate relaxation system: the geological nervous system, also known as the” comfort and digestion system “. Gradual relaxation in muscles and other relaxation activities can help stimulate this system.
Write your concerns to take them all early, fearing that they will back down from their annoying heads at night. Tal said that the daily can be useful to relieve nightmares and tension in general.
Since our night notes can appear during sleep, “spending some energy in dealing with things that are more neutral emotionally or positive” before bedtime, Martin suggested.
During the epidemic, our daily life looks very frightening as well. She added, “It is likely that the news of the news media and then moving to the bed will lead to annoying and disturbing dreams from looking at the pictures from your last vacation with your family.”
Tel said: “When the brutal treatment of photos is effective,” Tal said when chronic nightmares display similar topics and patterns. ”
Since nightmares can learn behavior of the brain, This practice Writing in detail includes the narrative elements of a dream. Then restore the dream writing so that it ends positively. Immediately before bed, determine the intention to determine it by saying loudly, “If I have the beginnings of the bad dream itself or when I have a bad dream, I will instead be able to do this dream better with a positive result.”
“Through the practice of rewriting during the day, you increase your chances of getting it at night while sleeping instead of your nightmare,” said Tal.
Martin said that silence is essential in the sleep routine, but “for people who do not like this to be completely calm or wake up from the noise they cannot control during the night,” the background noise “is a good strategy.” .
She added that trying a fan, white noise machine, or application for several consecutive nights to help your mind adapting.
If nothing has succeeded and still suffers from nightmares, then speak with a specialist or sleeping specialist.
Tel said: “Nightmares may be a sign of a greater problem, such as PTSD or mood disorder.” “It is possible to treat nightmares without treating basic disorder, but it may also be useful to treat both symptoms and disorder.
Tal added: “There was great progress in the psychological treatments of nightmares, insomnia, anxiety and mood disorders.” “Don’t be afraid to seek help; psychotherapy works and is often accessible and accessible.”