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Having nightmares as an adult is normal. What becomes unusual is when you experience nightmares almost every day. If you fall into this “unusual” group, don’t worry—you’re not alone. In fact, I have nightmares almost every single day. I honestly can’t remember the last time I had a good dream. What’s even scarier is something I read once: you can actually die in your sleep from a nightmare. Is that true? I’m not sure, but it said fear can cause death, especially if someone already has heart problems (known or unknown).
Nightmares aren’t new to me. I’ve been dealing with them for a long time, and most of the time, I remember my dreams vividly. Sometimes, they feel so real that I can’t tell if it’s a dream, reality, or memory.
What Causes Nightmares?
From what I’ve learned, there are many psychological reasons for nightmares, such as anxiety, depression, PTSD, or certain sleep disorders. Personally, I don’t know what exactly triggers mine because I still get nightmares even after having a great day. So far, I haven’t sought professional help. Instead, I’ve done my own research and started practicing tips to reduce bad dreams.
Here’s what has worked for me. Hopefully, it can help you too!
1. Avoid scary stories or movies before bed.
I’m a huge horror fan—no surprise there! My bedtime routine used to include listening to the NoSleep podcast or watching horror stories on YouTube. Over time, though, I realized that whatever I consumed before bed would creep into my dreams. Eventually, I started cutting back because I often woke up in the middle of the night from nightmares with my heart racing.
That said, don’t get me wrong—I didn’t start watching horror just for entertainment. I actually turned to it as a way to cope with my nightmares. So, horror isn’t the cause of my nightmares; if anything, it’s helped me deal with them.
2. Don’t eat right before bed.
Eating late activates your metabolism, which sends signals to your brain and keeps it active. Try to avoid bedtime snacks, especially sugary ones. The best time to have dinner is between 4:00 PM and 7:00 PM.
3. Play video games.
Thanks to my ex, who introduced me to Steam, I started playing video games. According to research, gamers are often better at controlling their dreams. Since I started gaming, I’ve been able to manipulate my nightmares, changing how things unfold or end. Try it—it might work for you too!
4. Share your bad dreams with someone you trust.
Talking to someone you trust about your dreams can help you process them and feel less burdened. Letting it out can make a big difference.
5. Recite prayers if you’re a Muslim.
My late grandfather taught me to read Surah Al-Fatihah and the 3 Quls before bed for protection. He also recommended reciting “Bismillah” 33 times, though I often skip that part. But I rarely forget to read Al-Fatihah and the 3 Quls. It’s simple—just recite them as you’re lying in bed.
6. Relax and reduce stress.
Try to focus on happy thoughts before bed. Imagine yourself as a famous actor, travelling to your dream destination, or just looking at cute animal pictures. Listening to calming music and letting go of worries can also help. You could also try light stretching or exercise, which releases positive chemicals in the brain.
Nightmares can feel overwhelming, but with patience and small changes, they can become less frequent or intense.
Sending you positive vibes and peaceful dreams. 😊
X, Hani.
