Nightmares are common in children. However, according to CNN , between 50% and 85% of adults say they have occasional nightmares.
The American Academy of Sleep Medicine calls nightmares "vivid, realistic, and disturbing dreams. They typically involve threats to survival or safety, often evoking feelings of anxiety, fear, or terror."
Nightmares are linked to insomnia, depression, and even negative behaviors.
Nightmares have been linked to insomnia, depression, and even aggressive behavior. Since nightmares can also cause sleep deprivation, they have also been linked to heart disease and obesity. Therefore, addressing frequent nightmares is important.
Here are some ways that can help reduce nightmares and improve sleep quality, according to CNN.
1. Reduce alcohol consumption
Jennifer Martin, a professor of medicine at the David Geffen School of Medicine at the University of California, Los Angeles (USA), said that alcoholic beverages can cause restlessness and waking up throughout the night, making drinkers prone to nightmares if they fall asleep.
"A lot of people use alcohol as a way to relax and fall asleep at the end of the day, but that's really not the right solution," Martin said. Instead of alcohol, people can try herbal teas and other drinks that are good for sleep, according to CNN.
2. Avoid watching negative content before going to bed
Since nighttime eye impressions can occur during sleep, spend some energy engaging with positive things before bed, says Professor Martin.
“Reading negative news in the media and then going to bed is more likely to trigger nightmares than looking through photos from your family vacation,” says Martin.
3. Use a white noise device while sleeping
According to Professor Martin, silence is the best way to fall asleep, but for some people who do not like absolute silence, white noise can be the ideal solution. White noise is a synthesis of sounds that humans can hear such as streams, televisions, etc. played at a low frequency.
Turning on a fan, using a white noise machine or a white noise app on your phone can help your body sleep better and have fewer nightmares, according to CNN.
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