Leave your bedroom for a bit and sit or lie someplace relaxing. Turn on a dim light if that helps you feel better. Read, watch a funny show, or listen to soft music, all of which can divert your attention from the nightmare. Show a pet some love, which can calm you and help you forget the dream. Talking to your pet may also help you. For example, stroke your cat and say, “Hello Socks, would you like to snuggle for a bit? What a good kitty you are. Listen to you purr. That makes me happy. ” Load apps on one of your devices that promote sleep and/ or meditation. These often have soothing music and images that can distract your mind and relax you.
Keep in mind how often you forget dreams in the process of thinking about other things. Reframing your bad dream in alternative terms can help you forget it just as quickly as other dreams. Switch the storyline of the bad dream as soon as you wake up. Remove whatever upsets you by thinking about it or even writing it in a journal you keep next to your bed. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source [6] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. This is especially useful because handwriting is closely associated with memory. Replace the bad elements of the dream for something happy and positive. [7] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. For example, if you dream that a whale capsizes your boat, tell yourself or write, “A giant whale swam next to us and then guided us to a tropical paradise. ” Try reading your rewritten dream before heading to bed each night. [8] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. Avoid assigning meaning to your dreams as well. Remind yourself that dreams are just a product of your brain’s processing functions. They do not indicate something about you or about the future. [9] X Expert Source Samantha Fox, MS, LMFTLicensed Therapist Expert Interview. 19 January 2021. Try not to assign meaning to the dream or to try to interpret the dream. If you want to consider the dream further, then do so later on when you are feeling calm.
Choose a light in a soothing color that won’t stimulate your body to wake up. Hues in the red, yellow, or orange range are the best choices. [11] X Research source Set the light near your bed so that you can turn it on easily when you wake up from a bad dream.
Coconut Jasmine Lavender Marjoram Peppermint Rose Vanilla[15] X Research source
Five things in the room that you can see. You might see a clock, a picture, your cat, a lamp, and a dresser. Four things you can feel. You might feel the blankets on your skin, your pillow, cool air on your face, and your cat’s fur. Three things you can hear. You might hear a car passing by, your cat purring, and the sound of a fan. Two things you can smell. You might smell the lotion on your arms and the scent of fresh rain coming in through your window. One thing you like about yourself or that other people like. You might note that one good thing about yourself is that you are kind to people.
Tense and release each muscle group in your body starting at your toes and ending at your head. Tense each muscle group for 10 seconds and then release it for 10 seconds. Taking a deep breath in between each muscle can further relax you. [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Breathe naturally without controlling it to help relax you and bring your heart rate back to normal more quickly. Let your thoughts to come and go as they will. This can help you relax and more easily let go of your bad dream. Repeat “let” every time you breathe in and “go” every time you exhale if you are having a hard time meditating.
Take off only enough bedding to help you stay cool and comfortable. Cover yourself enough to minimize chills and help you feel safe. Having increased body temperature may make it more difficult to fall asleep. [20] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Change your bedding if you’ve soaked it during a bad dream. This can help you forget the dream, relax you, and help you fall back asleep.
Stress Trauma[21] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. Sleep deprivation Medications such as antidepressants or blood pressure drugs Substance abuse Reading a scary book or watching a scary movie[22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Get between 7. 5 to 8. 5 hours of sleep every night to prevent sleep deprivation. [25] X Research source
Keep a notebook next to your bed so that you can document the dream as soon as you wake up. [29] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. You can also consider using a small voice recorder if writing is too difficult.
Avoid electronics such as television or devices. This can reduce anxiety and prevent you from seeing images that can cause a bad dream. [30] X Research source Incorporate things such as reading a light novel with the lights dimmed, drinking herbal tea, or taking a warm bath to relax you. [31] X Research source Avoid or limit alcohol and drugs, which can also cause bad dreams and disrupt your sleep. [32] X Research source Limiting or quitting either substance altogether may control or prevent nightmares and help you get a better night’s sleep. [33] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Stay away from stressful situations as much as you can. [35] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. Take a short walk to relax yourself during a stressful situation. Relieve stress and anxiety by getting at least 30 minutes of exercise most days of the week. Exercise can help you sleep easier and have beneficial effects on your mood, which can prevent bad dreams. [36] X Research source
Show the doctor your dream diary if you keep one. This can give the doctor a better idea of your dreams and what is causing them. Answer any questions your doctor may have about your dreams, sleep patterns, or lifestyle choices that can influence them. Ask any questions you may have about your dreams. Be aware that your doctor may suggest seeing a sleep specialist or a mental health professional. [38] X Expert Source Nicole Moshfegh, PsyDLicensed Clinical Psychologist Expert Interview. 5 August 2021. The doctor may even give you a prescription to relieve anxiety or help you sleep. You can also talk to a therapist if your dreams are really bothering you. [39] X Expert Source Samantha Fox, MS, LMFTLicensed Therapist Expert Interview. 19 January 2021.
