7 tricks to have less nightmares at night

You are going to sleep with a lot of sleep, so you know that it will not take much time to fall into the hands of Morpheus. Indeed, as soon as your head touches the mattress, the eyelids weigh and quickly plunge into a calm dream. However, shortly after, you wake up with a shock. Recently, there is this nightmare that makes you feel deadly. Perhaps we all feel identified with this hypothetical situation. Who never wanted Avoid nightmares any cost? This is more than an ordinary desire, but can you?

The reality is that sometimes we have no choice but to see them. As much as we strive, there is nothing infallible. However, yes There are some tricks They can help us avoid nightmares.

Most are connected with The main methods of sleep hygieneAlthough there are some more complex ones. In any case, if the nightmares are preserved, they are afraid to go to bed and/or become the problem of your day for a day, you must Go to a psychology specialist To help you. It is important that we take this into account. Once with this, let’s see what tricks are the best tricks to avoid nightmares.

To avoid nightmares, take care of sleep hygiene

It is not known for sure what causes nightmares. Sometimes they are from the stressful situations of our lives. For example, if we have passed a sentimental break or dismissal of work, this is the most normal that we have unpleasant dreams with this problem. However, sometimes, even seeing that nothing bothers us during the day, nightmares also arrive to spoil the night.

Without even knowing safely, all this is connected, more than proven that there are certain factors that can increase the likelihood of nightmares. An irregular dream, plentiful food or caffeine or alcohol consumption – some of them. Therefore, it is very important that we take care of our hygiene of sleep in order to avoid nightmares.

The first step to make it have an installed routine. We must try to sleep and get up every day more or less at the same time, avoiding intense, whitish or bluish lights in the period before bedtime. Thus, our circus rhythms will be much more stable, we will agree on a dream, and it will be more difficult to interrupt the nightmares. In addition, as we have already seen, we must Avoid abundant dishes, And also food two hours before we go to bed. It is true that the snacks before sleep are not so demonized. They can even be useful for some people. But if we have a bad dream, we should avoid them, especially if it is a very heavy dish.

We must also Avoid alcohol and caffeine consumption A few hours before going to bed. Of course, in the case of alcohol, if we do not drink all day better. Something recommended to resort shortly before bedtime Bathrooms at body temperatureNeither cold nor very hot. It will also help us reconcile a dream.

Finally, another good idea Do relaxation and breathing exercises before bedtime. In the same spirit, stretching, walks or any other very soft physical exercises are very useful.

It is better not to take melatonin

Some people, when they see that they have problems with sleep, resort directly to Melatonin However, if these problems are related to nightmares, this is a very bad idea, since one of the side effects of these additives is that they create brighter dreams. A wonderful dream can be a good thing when it is bright, but a nightmare can become terrifying. If you want to avoid nightmares, you better not take melatonin.

What if you spend your dreams?

Some experts believe that a good way to avoid nightmares is to resort to Induction of clear dreams. These are dreams in which we know that we dream, and we can act at will. You can even control the topic of sleep. Therefore, this can be done pleasant Sona, not a nightmare.

Some people have clear dreams naturally. It is calculated that approximately 50 % of the population He experienced a clear dream throughout his life. However, they are often required, not so simple.

Therefore, much was studied how to provoke them. It is known that the consumption of additives, such as Vitamin B6It can help a little. However, the goal will not always be achieved.

On the other hand, there are methods aimed at provoking them, even in people who have never had them. One of them is perhaps the easiest – this Mnemonic induction of clear dreams (soft), Which consists in causing an awakening of about three quarters of an hour and, before returning to bed, visualize the dream with the greatest luxury of details, so that it is perceived by a greater awareness of it. There are studies in which 17 % of participants have reached clear dreams with this tool. Yes, this is a low percentage, but at least it seems that in some cases it works. If you want to avoid nightmares, you do not lose anything for attempts.

But remember that if this thing already affects you, you must see the psychological helpThe whole field has a solution, and, of course, with a professional you can find.