How to Overcome Nightmares and Sleep Well During a Crisis

Crises often create anxiety, trauma, and stress. All of these are common contributing factors to nightmares.

When we go to bed, we do so with the hope to rest peacefully. Nothing is more frustrating than a fitful night’s sleep. Even worse is the sleep that is interrupted by scary, overwhelming dreams.

When you’re trapped in a nightmare, you’re terrified. Even when you awaken, the sense of panic you felt in the nightmare can take some time to dissipate. Memories of the bad dream can continue to upset you throughout the days afterward.

Sleep researchers have a couple of theories about why we experience nightmares during times of crisis.

Processing the Day

Some believe that dreams in general, including nightmares, are the brain’s way of working through the thoughts and emotions of the day. If that’s the case, then it makes sense that the anxiety and fear we experience during our waking hours will play out when we’re asleep.

When we are awake, we’re often too preoccupied with the daily tasks of living to process our emotions fully. So the brain does what it can to make sense of those thoughts once we’re asleep.

Rehearsal

Other scientists believe that nightmares are a way for the brain to rehearse what it will do in scary situations. This idea can certainly make sense when you’re going through a crisis.

The body and the brain are deeply connected; the brain is wired to do all it can to survive and adapt. Anyone who dreams about trying to find a bathroom and then wakes with an urgent need to urinate can attest to this truth!

Basic Sleep Hygiene

Attending to basic guidelines for good sleep hygiene can also be helpful if you’re experiencing nightmares. Good sleep hygiene includes maintaining a regular sleep schedule, keeping your room as dark as possible, and avoiding blue light from electronics a few hours before bedtime.

Self-Medicating

If you’re trying to calm your anxious feelings during a crisis by using nicotine, alcohol, or other substances, this can backfire. They can often play a role in nightmares and restless sleep.

And unfortunately, both over-the-counter sleep aids and prescription ones don’t typically allow you the deep, restorative sleep you need. Even if your drug of choice is caffeine, it too can contribute to sleeplessness and bad dreams. Eating too close to bedtime, likewise, can play a role.

Relaxation Techniques

Ultimately, the best way to sleep well during a crisis is to find a way to address the underlying anxiety you’re experiencing. Every situation is different, but there are often actionable steps you can take to help calm your mind before bed.

Progressive Muscle Relaxation (PMR)

PMR involves tightening all the muscles in one part of the body at a time, then releasing them. As you work through all the areas of your body, your muscles should experience deeper relaxation. This technique can help with better sleep. Many find similar benefits through stretching or yin yoga in the evenings.

Sleep Apps

Many sleep apps exist. They can include white or pink noise to help you fall asleep as well as guided relaxation exercises.

Breathing Exercises

When we’re anxious or upset, we often don’t pay attention to our breathing. We must practice a deep, slow breath to help our bodies and minds relax.

People often emphasize the need to feel the stomach rise to make sure the breaths are deep enough. Just make sure that your ribs are also expanding outward at the same time to breathe deeply.

—

If nightmares or restlessness continue to be a severe problem, reaching out for professional help is crucial. An anxiety counselor can evaluate your situation and teach you coping skills for the anxiety you’re experiencing.

Poor sleep and nightmares leave you feeling ragged and stressed the next day; it can turn into an endless cycle. If you’re struggling, please reach out to my office or visit our page on anxiety counseling to learn more about treatment for nightmares.