CNA – It’s the middle of the night, a little past 4am, and you find yourself awake, heart pounding, with sweat-drenched sheets clinging to you. The remnants of a nightmare linger, like shadowy tendrils wrapping around your mind.
While the sun remains far from rising, the day has already begun in a state of unease, setting an unsettling tone.
For many, nightmares seem to carry mysterious messages—a visit from a deceased loved one, a forewarning of impending disaster, or even a sign to rethink a decision.
Some might even use them as a cheeky excuse to stay under the covers, avoiding whatever the day might bring. But what does science have to say about these nocturnal frights?
Experts often point to unresolved fears, stress, or past traumas. These factors, left unaddressed, tend to seep into our subconscious, manifesting as the terrifying scenes we experience during sleep.
Why Do Nightmares Occur?
According to Dr Alla Demutska, Clinical Director of Counselling and Psychotherapy at The School of Positive Psychology, our brains weave together recent experiences and memories while we sleep.
When emotions like fear, anxiety, or frustration are particularly strong, these feelings can shape our dreams into nightmares.
Nightmares are closely linked to mental health issues like post-traumatic stress disorder (PTSD), anxiety, and depression, acting as the mind’s way of processing unresolved emotions.
Sleep Foundation explains that each night we cycle through four stages of sleep: three non-rapid eye movement (NREM) stages, which range from light to deep sleep, and one rapid eye movement (REM) stage.
It’s during REM sleep, which starts about 90 minutes after falling asleep, that dreams tend to be most vivid and intense.
Dr Amanda Chan, a senior consultant with National University Hospital’s Division of Neurology, notes that heightened brain activity during REM sleep plays a key role in processing emotions and memories, contributing to the vivid nature of nightmares.
Interestingly, how well you sleep influences whether you remember a nightmare.
Adrian Lau, Principal Psychologist at Mount Elizabeth Hospital, explains that light sleepers or those with disrupted rest tend to recall nightmares more vividly, especially if the nightmare is intense enough to wake them up.
Age is also a factor—nightmares are more common among those aged 20 to 39, with their frequency typically decreasing as people age and become better at managing stress.
Night Terrors Versus Nightmares: What’s the Difference?
While nightmares are distressing, night terrors are a different beast altogether. Occurring during deep NREM sleep, night terrors make it difficult to wake the dreamer, even as they may thrash or scream.
Dr Demutska notes that while children are more prone to these episodes, adults can experience them too, often leaving their partners more aware of the event than they are themselves.
Approximately two per cent of adults experience night terrors, with experts suggesting that it may be linked to how adults manage stress differently than children.
When Do Nightmares Become a Problem?
While an occasional bad dream is nothing to worry about, recurring nightmares can indicate deeper issues. Lau advises seeking help if nightmares disrupt sleep and lead to daytime fatigue.
Frequent nightmares or increased anxiety around bedtime can also be signs of underlying psychological issues, such as PTSD, that may require professional intervention.
Dr Chan suggests paying attention to particularly distressing dreams that involve themes of danger or survival, as these can be warning signs that professional support might be needed.
Tips to Calm Down After a Nightmare
If you find yourself awake after a particularly haunting dream, remember that your beliefs can shape your response. Lau suggests reminding yourself that the nightmare’s content is random and does not reflect reality. Grounding exercises, such as taking deep breaths or focusing on details in your surroundings, can help ease your mind.
Dr Demutska recommends keeping a notepad by your bed to jot down key elements of the nightmare, which can help externalise and lessen its emotional hold.
How to Fall Back Asleep
To drift back into sleep more comfortably, Lau suggests changing into dry clothes if your pyjamas have become sweaty. Try deep breathing exercises to activate your parasympathetic nervous system, which helps calm the body.
Dr Demutska advises against bright lights when you get out of bed briefly, as this can interfere with melatonin production and make it harder to fall asleep again.
Starting the Day Right After a Nightmare
Don’t let a nightmare set the tone for your entire day. Start with a to-do list to shift your focus, suggests Lau, as it helps you stay goal-oriented and distracted from lingering anxiety.
Gentle activities like yoga or stretching can also help release tension, while gratitude practices can cultivate a more positive mindset, according to Dr Demutska.
Can Nightmares Be Prevented?
While completely preventing nightmares isn’t possible, you can create a bedtime routine that encourages better sleep. Dr Demutska recommends activities like reading or listening to soothing music to wind down after a stressful day.
Avoid intense or scary media before bed, as these can influence your dreams. Keeping a consistent sleep schedule, even on weekends, can regulate your body’s internal clock and improve sleep quality, potentially reducing nightmares.
Regular exercise, a balanced diet, and caution with caffeine can also play a role in maintaining a restful night’s sleep, says Dr Chan. While nightmares may be inevitable at times, understanding their roots and having strategies in place can make those early morning wake-ups a little less daunting. – Khoo Bee Khim
