Attention those who suffer from scary dreams: It turns out the solution is very simple.
A violent nightmare not only scares you, it can ruin your night and sleep. In addition to anxiety and anxiety that develop due to stressful events, what we eat and drink can also cause nightmares. Here are the reasons why you have nightmares in your dreams...
Nightmares can occur for many different reasons . Stress, traumatic experiences, anxiety, sleep disorders, medication use or some medical conditions may provide the basis for nightmares. Having nightmares is a natural phenomenon that can occur for more than one reason.
WHY DO WE HAVE NIGHTMARES? WHY DO FEARFUL DREAMS HAPPEN?
ALCOHOL, HARMFUL SUBSTANCES, DRUGS AND SUPPLEMENTS
According to the news in Haberturk, drinking alcohol and using some harmful substances can make it easier to fall asleep because they relax the body and mind. However, when we sleep, the effects of these substances are not very sleep-friendly. Experts say that, especially as blood alcohol levels decrease, the depth of sleep decreases and we may wake up more frequently. More and more frequent REM sleep can also trigger nightmares.
Some antidepressant medications and opioids can also increase the frequency of nightmares. Drugs that affect dopamine and serotonin hormones in the nervous system can directly affect dreams. While some people only experience more vivid dreams under the influence of these drugs, others may experience intense nightmares.
Melatonin hormone supplements, which are generally used to make it easier to fall asleep, can also cause nightmares. Experts think that high levels of the sleep-friendly hormone melatonin may trigger nightmares by shortening the time between wakefulness and sleep.
If you frequently have nightmares, you should be careful not to drink alcohol 4 hours before sleep. If you think that the medications or food supplements you use are causing you to have nightmares, you should definitely consult your doctor.
EATING BEFORE BEDING
When we eat close to bedtime, our body works harder to digest the food, which sends signals to our brain to stay more active. Our brain, which cannot relax enough for a healthy and peaceful sleep, can trigger nightmares. Experts say that eating late at night can also disrupt sleep health by causing night sweats and acid reflux. Especially sugary and spicy foods are directly linked to sleep disorders because they trigger more brain waves.
Having your last meal two to three hours before bedtime can prevent eating-related nightmares. If you have a habit of snacking at night, it is recommended that you choose easily digestible foods that will not tire the body. A glass of chamomile tea is among the most beneficial things to consume before going to sleep, as it will both relieve digestion and calm the nervous system.
ANXIETY AND STRESS
Anxiety and stress from traumatic or worrying situations can trigger nightmares. Our subconscious can turn fearful thoughts into unpleasant stories and turn them into nightmares. Experts explain this by increased limbic activity during REM sleep, especially in the amygdala, the part of the brain associated with emotions. When we are stressed, the emotional intensity experienced during dreams can also intensify, causing nightmares.
Staying away from tense, scary movies and books that can trigger fight-flight reactions in the brain before going to bed, and not reading/watching stressful news can also slow down the system that causes nightmares more effectively than we think. Regular exercise, meditation, journaling, and therapy can help us reduce stress in general and prevent nightmares by making us feel more emotionally comfortable at night.
SLEEPING ON YOUR BACK
Studies show that people who sleep on their backs are more likely to have nightmares. Since the respiratory system is negatively affected in this position, nightmares involving frightening events such as drowning and being chased may occur when we go into REM sleep. At least lying on your right or left while falling asleep will reduce this possibility.
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