Is waking up in a dream due to poor sleep quality? ｜Easy explanation of causes, relationship with physical condition, and tips for improvement

This article is a translation of the following Japanese article:

Original: 夢で起きるのは睡眠の質が悪い？｜原因・体調との関係・改善のヒントをやさしく解説

“I wake up in the middle of a dream”
“I wake up in a dream almost every night”
“Does this mean I’m not sleeping properly?”

From these questions, a lot of people search for “Quality of sleep that wakes you up in dreams” and “Causes for waking up in dreams”
.

In conclusion,
👉 Waking up in a dream does not necessarily mean poor sleep quality
However,depending on the frequency and the state you are in after waking up, it may also be a sign that your sleep quality is declining.

Author
“The point is not “what you dreamed” but “how you feel after you wake up””

Is it strange to wake up in a dream?

First of all, I want you to be reassured:
👉 Waking up in a dream is not uncommon.

People’s sleep is

NREM sleep (deep sleep)
REM sleep (light sleep/easy to dream)

is repeated.

During REM sleep, your brain is in a state close to being awake, so
you may be woken up by the content of your dreams.

What happens when you are likely to wake up in a dream

✔ Waking up during REM sleep

When you wake up during or immediately after a dream,

I remember the contents of my dreams clearly
I feel strongly that I woke up in a dream

It will look like this.

This is
a phenomenon that can occur naturally due to sleep rhythm.

Author
“In the morning when I remember my dreams, I often just wake up after a light sleep.”

Waking up in a dream = case of poor sleep quality

In the following cases,
The quality of your sleep may be decreasing.

✔ ① I wake up with dreams almost every night

Almost every day
Many times a night

If you wake up in a dream,
your sleep may be shallow and your sleep may be fragmented.

✔ ② Feeling tired after waking up

I should have slept but I’m tired
Heavy head
Severe daytime sleepiness

This is

Lack of deep sleep
Your brain isn’t getting enough rest

It’s a sign.

✔ ③ Many nightmares and disturbing dreams

Scary dreams
Dream of being chased
Impatient dream

If you wake up with

, it is often due to
mental stress or nervousness.

Author
“The more painful the dream content, the less restorative power of sleep becomes.”

Main causes of waking up easily in dreams

✔ Stress/Thoughts

Daytime tension
Uneasy
The state of not being able to rest

keeps your brain in a state of wakefulness, making it easier to wake up from
dreams.

✔ Strong stimulation before bed

Smartphone
SNS
Animation
News

These
cause your brain to fall asleep with excitement.

As a result,

My dreams are vivid
Awakening from a dream

It will be easier.

✔ Not getting enough sleep

In a state of sleep deprivation,

Increased REM sleep
Sleep becomes shallow

Because
you may wake up more often due to dreams.

✔ Effects of alcohol/drugs

Bedtime wine
Some sleeping pills
Anti-anxiety drugs

Temporarily sleepy
Sleep becomes light afterward

Because
you may find it easier to wake up from your dreams.

Cases where you wake up in a dream but don’t worry much

In the following cases,
It cannot be said that the quality of your sleep is fatally poor.

Sometimes I wake up in a dream
I can sleep again after waking up
Stay healthy during the day
No feeling of lack of sleep

Author
“If you wake up in a dream sometimes, it’s a natural reaction of your body.”

Improvement points that people who wake up in dreams should be aware of

✔ Change the way you spend your time before bed

Turn off your smartphone early
Dim the lighting
Create time with less stimulation

This alone can change the clarity of your dreams.

✔ Turn off your head before going to bed

Take a deep breath
Light stretching
Write down your thoughts

It is important to switch your brain to “rest mode”.

Author
“Rather than trying too hard to “sleep,” it’s a shortcut to “relax””

✔ Don’t cut back on your sleep time

Short sleep
Accumulation of lack of sleep

is one of the biggest causes of
happening in dreams.

Guidelines for considering medical institutions

If the following conditions persist,
you may consider seeking consultation.

I wake up many times in my dreams
Nightmares continue every night
Severe daytime sleepiness/loss of concentration
Feeling depressed or anxious

Summary | Waking up in a dream = not necessarily bad sleep

✨ Waking up in a dream is not uncommon
✨ In many cases, you simply wake up during REM sleep
✨ Frequency, fatigue, and daytime condition are important
✨ Stress and sleeping habits have a big influence

Author
“If you keep waking up in a dream, try saying to yourself, “Maybe your sleep is getting shallower.”
Try using it as a gentle sign to comfort yourself🌿”