Do you suffer from nightmares in your sleep? There is a reason to make an appointment with a doctor.

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Poor sleep every night is a good rea­son to change your lifestyle. What to do if you have night­mares at night, and when it makes sense to pick up the phone and make an appoint­ment with a doc­tor, we will tell in this arti­cle.

Nightmare dream of a person as a consequence of severe stress

Nightmare dream of a person as a consequence of severe stress

Chas­es, ter­ri­ble acci­dents, falling into an abyss, mor­tal dan­ger, meet­ing with mon­sters — if some­thing like this hap­pens in a person’s dream, then he is includ­ed in 30–50% of peo­ple who are haunt­ed by night­mares from time to time. And about 8% of the adult pop­u­la­tion of our plan­et sees such dreams reg­u­lar­ly.

The word “night­mare” comes from two French words: cauch­er — to crush, and mare — a ghost. Many years ago, peo­ple con­sid­ered night­mares to be the machi­na­tions of evil spir­its. So, for exam­ple, in Slav­ic mythol­o­gy, a bad dream of a per­son let in a brown­ie, and in Ger­man — elves. What is a night­mare real­ly?

From the point of view of sci­en­tists, a night­mare is one of the types of dreams that most often appears dur­ing REM sleep. Dur­ing the night, these phas­es become longer, so night­mares (as well as any oth­er dreams) most often vis­it a per­son clos­er to the morn­ing.

A night­mare is a kind of stress. A per­son feels a ter­ri­ble weak­ness, can­not run away from the ene­my or fight him off. Some­times he screams in his sleep or wakes up in the mid­dle of the night in a state of great fear, his heart rate quick­ens, some­times sweat­ing increas­es (woke up in a cold sweat). Hav­ing come to his sens­es, the vic­tim of a night­mare for a long time can­not come to his sens­es from the hor­ror he has endured and fall asleep again.

The most com­mon cause of night­mares is a tragedy. If a per­son had to endure a strong emo­tion­al shock, for exam­ple, an acci­dent or the loss of a loved one, this plot can be repeat­ed again and again in his dreams.

If night­mares haunt a per­son con­stant­ly, his sleep can hard­ly be called com­plete. And sleep dis­or­ders, as you know, not only do not allow the body to replen­ish its ener­gy sup­ply, but also threat­en the devel­op­ment of cer­tain dis­eases. There­fore, if night­mares haunt you reg­u­lar­ly, it makes sense to pick up the phone and make an appoint­ment with a doc­tor.

Nightmare as a reason to make an appointment with a doctor

As you know, a person’s night­mare is the result of his imag­i­na­tion. This means that it can be influ­enced. If a bad dream recurs reg­u­lar­ly, try to recall its con­tent and redo the plot. For exam­ple, if in a dream a per­son falls from a great height, then let a para­chute open above him, and if a meet­ing with mon­sters is the basis of a night­mar­ish plot, then let them become benev­o­lent crea­tures who want to get to know each oth­er. At its core, a night­mare is a kind of scary tale, to which you can always come up with a hap­py end­ing if you wish.

There are sev­er­al meth­ods for trans­form­ing scary dreams. A good end­ing can be spo­ken or drawn. It does­n’t mat­ter which method is used. The main thing is to make sure that the “hap­py end­ing” is firm­ly entrenched in the head and emerges dur­ing sleep. It is bet­ter, of course, to do this with the help of a psy­chother­a­pist. More­over, in our time, you can make an appoint­ment with him by phone.

Good bedtime habits

Good bedtime habits

Use­ful habits of behav­ior will help get rid of night­mares:

Lying in bed, many of us begin to ana­lyze the events of the past day, remem­ber­ing the small­est details of unfin­ished busi­ness and past con­flicts. Neg­a­tive emo­tions not only pre­vent you from falling asleep quick­ly, but also pro­voke the appear­ance of dreams with a not very pleas­ant plot, in par­tic­u­lar, night­mares. Pleas­ant emo­tions and pos­i­tive thoughts before going to bed will help to cor­rect the sit­u­a­tion. There­fore, when you go to bed, switch — try to think about upcom­ing pleas­ant events, remem­ber the good moments of the past day, imag­ine your­self in those places that cause peace.

The mod­ern rhythm of peo­ple’s lives (espe­cial­ly urban res­i­dents) is filled with stress, there­fore, it does not have the best effect on their psy­cho­log­i­cal state, and, accord­ing­ly, on the qual­i­ty of sleep. All kinds of fears and neg­a­tive emo­tions, espe­cial­ly sup­pressed ones, are also reflect­ed in night dreams.

If a per­son often expe­ri­ences stress, it makes sense to pur­pose­ful­ly find sources of pos­i­tive. More­over, there are more than enough oppor­tu­ni­ties for this — yoga, doing what you love, walk­ing in the fresh air, swim­ming, watch­ing pleas­ant films, relax­ing baths, and so on. Well, if you can’t switch from neg­a­tive emo­tions to pos­i­tive ones on your own, you can always make an appoint­ment with a psy­chother­a­pist who will help you cope with the prob­lem.

Well, if it is pos­si­ble to allo­cate a sep­a­rate room for the bed­room. It is unde­sir­able to com­bine a sleep­ing place with a study, because work is often asso­ci­at­ed with stress. In the bed­room, a per­son should feel com­fort­able and calm. It is rec­om­mend­ed to hang thick cur­tains on the win­dows, which will pre­vent the pen­e­tra­tion of street light­ing. In oth­er words, the atmos­phere of the room should be con­ducive to calm and relax­ation. By the way, some­times it is an uncom­fort­able bed that caus­es night­mares.

The blue col­or emit­ted by all these devices inter­feres with the pro­duc­tion of the sleep hor­mone mela­tonin. Peo­ple who pre­fer to watch TV or sit at the com­put­er until late at night, there is a vio­la­tion of cir­ca­di­an rhythms, and, accord­ing­ly, the qual­i­ty of sleep. There­fore, about a cou­ple of hours before a night’s rest, it is rec­om­mend­ed to arrange a “silence mode” for your­self. For a rest­ful sleep, in which there will be no night­mares, lamps with mut­ed yel­low light will help you set your­self up.

Hav­ing received anoth­er por­tion of ener­gy with food, the body must spend it on some­thing. But since a per­son is rest­ing, that is, he does not per­form any phys­i­cal actions, the activ­i­ty of the brain increas­es, which begins to active­ly gen­er­ate dreams. It is espe­cial­ly not rec­om­mend­ed to eat sweets at night, because glu­cose is the main fuel for the brain, which also needs to rest at night. It is also bet­ter to refuse cof­fee, alco­hol and cig­a­rettes a cou­ple of hours before bed­time. Or at least lim­it their use as much as pos­si­ble.

Good healthy sleep with­out night­mares is pro­mot­ed by sports. Just don’t over­do it. Con­sult with a spe­cial­ist on the choice of phys­i­cal activ­i­ty. To do this, it is rec­om­mend­ed to make an appoint­ment with a doc­tor in advance.

By Yraa

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