Why Your Brain Thinks You're in a Horror Movie at Night
It's about nightmares if you haven't guessed
Hello again, my amazing readers! Thank you so much for taking your time to read my newsletter <3 Looking absolutely stunning/handsome today!
You guys voted for cats last week and we are back to cat memes!
Today we are going to talk about something that most of us regularly have; Nightmares.
This newsletter was inspired by
who posted a note about his nightmares. I gave him some advice only to realize that I could actually write a post about it and help out others in the process! (Thank you Aaron for the idea!)So here we are!
I have had some nightmares myself. It had been the same nightmare again and again. I read about it and found out some solutions which I told Aaron and in this newsletter, we will go through them! Though I’m not a frequent dreamer, most of you guys are!
So if you have nightmares, you might find some solutions here!
Ready to dive in? Let’s go then…
What Are Nightmares?
Nightmares are intense, frightening dreams that cause you to wake up feeling scared and anxious.
They often occur during the REM (Rapid Eye Movement) stage of sleep, which is when most dreaming happens.
Why Do We Have Nightmares?
Nightmares can be triggered by various factors including stress, anxiety, trauma, sleep disorders, and even certain medications.
They can be a way for our brains to process difficult emotions and experiences. According to the American Psychological Association, nightmares can be a symptom of underlying issues like PTSD or anxiety disorders.
Tips to Deal with Nightmares
Maintain a Regular Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your body's internal clock.
Think of it as training your body like a well-oiled machine. Consistency is key!
Plus, it's a great excuse to tell your friends, "Sorry, I can't come out. I have a date with my pillow at 10 PM sharp!" (Great advice for introverts 😌)
Write It Down
Keep a dream journal. Writing down your nightmares can help you process and understand them better.
Plus, it’s the perfect way to unleash your inner Shakespeare. If you already have the dream journal we agreed to have before, write your nightmares as well!
According to Dr. Michael Breus, a clinical psychologist and sleep specialist, this practice can help reduce the intensity and frequency of nightmares. Think of it as turning your nightly horror show into a best-selling thriller. It’s a win-win.🤷🏻♀️
Create a Relaxing Bedtime Routine
Engage in calming activities before bed like reading, listening to soothing music, yoga, or practicing mindfulness meditation. (I know most of you read before bed and some might be awake till very late… *ahem* me….)
Avoid screens and caffeine close to bedtime unless you want to be kept awake! This is something I’m working on myself. I now try to avoid screens before going to bed. Try to relax with the nature if you can. It’s very soothing to go to sleep like that.
A study by the Sleep Foundation found that a relaxing bedtime routine can significantly improve sleep quality and reduce the frequency of nightmares. So, light those candles and pretend you're in a spa.
(Question, cause I’m nosy: What’s your favorite candle smell?)
Practice Good Sleep Hygiene
Ensure your sleep environment is comfortable, quiet, and dark. Invest in a good mattress and pillows. Keeping your bedroom cool can also help you sleep better.
Basically, turn your bedroom into a luxurious bat cave, minus the crime-fighting. Unless your nightmares are about not finding the perfect mattress, in which case, you’ve got bigger problems. 😬
Seek Professional Help
If nightmares are frequent and severely impact your quality of life, it may be beneficial to speak with a psychologist or a sleep specialist.
Cognitive-behavioral therapy (CBT) and imagery rehearsal therapy (IRT) are proven treatments for chronic nightmares.
A Little Psychology Behind Nightmares
According to Dr. Rosalind Cartwright, a renowned sleep researcher, nightmares can serve as a coping mechanism. They allow us to work through unresolved issues and emotional conflicts.
It's like your brain's way of giving you a nudge to deal with stuff you might be avoiding during the day.
Turning Nightmares into Daydreams: Imagery Rehearsal Therapy (IRT)
IRT is a cognitive-behavioral technique that involves rewriting your nightmares with positive imagery while awake. You visualize a different, more positive outcome to your nightmare. This technique has shown significant success in reducing nightmare frequency and intensity. Studies have found that IRT can be effective in treating nightmares, especially those associated with PTSD.
Think of it as rewriting the script of a bad movie—think about that stupid boy not running off to meet Pennywise but rather going home as any sane child would do! People in horror movies are extra dramatic I’m telling you!
Embrace your inner director and give those nightmares a plot twist that even Spielberg would be jealous of!
(fun fact: I once dreamt about a huge chicken crushing my home… Yeah…)
Wrapping Up: Takeaway Tips
Routine is Your Friend: Regular sleep schedules can keep nightmares at bay.
Journal Away: Writing about your nightmares can help you understand and mitigate them.
Create a Safe Space: Make your bedroom a haven of comfort and calm.
Seek Help: Don’t hesitate to get professional help if nightmares persist.
Rewriting Dreams: Use IRT to change the narrative of your nightmares.
Here are some crazy nightmare experiences and some strategies our fellow writers use to prevent them! We got a long list today!
My friend
has the advantage of being shortsighted 😅💕
Captain
’s solution is so interesting 😍 (This woman and water, I’m telling you)
Our
has lucid dreams! It’s so cool! 😎
Our friend
has some interesting thoughts on nightmares! Totally agree Colin ✨
Our pretty yoga guru
finds music soothing! Not remembering dreams is kind of an advantage when it comes to nightmares! 😎
And lastly,
here knows the ultimate solution! Do not look in the mirror! 🪞
Final Thoughts
Dealing with nightmares can be challenging, but with the right strategies, you can reduce their impact on your life. Remember, it's not just about eliminating nightmares but also understanding and addressing the underlying issues.
That’s it for this week!
Leave your experiences in the comments!
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Also, is this style okay? I may cringe in the future looking at this, but for now, this is okay for me 😬 What do you think? Your input is valuable 💕🌼
Also, me and
from the Coffee Break Newsletter started a Tiny Habit challenge!!The posts will be up on Wednesday! Join us on this jour journey and let’s make a difference in our lives 💕🌼
Here’s the first post by Jana:
This week’s recommendation 👻💕
Nur is one of the most humble and supportive creators! His newsletters are really worth reading! And the vibe is so cool (especially his dog, Bear!) Highly recommended!
Until next time! Stay safe <3
Spookily yours,
A nice quote I found:
'The first draft is just you telling yourself the story.'
– Terry Pratchett
Reference:
Krakow, B., et al. (2001). Imagery rehearsal therapy for chronic nightmares in sexual assault survivors with posttraumatic stress disorder: a randomized controlled trial. JAMA.
Casement, M. D., & Swanson, L. M. (2012). A meta-analysis of imagery rehearsal for post-trauma nightmares: Effects on nightmare frequency, sleep quality, and posttraumatic stress. Clinical Psychology Review.
Thank you so much for these insights! ASMR normally is pretty good at sending me off into a peaceful slumber
Interesting! Also, the cat memes are a great touch! :)