What causes nightmares? ｜Easy explanation of the relationship between stress, physical condition, and illness

This article is a translation of the following Japanese article:

Original: 悪夢ばかり見る原因とは？｜ストレス・体調・病気との関係をやさしく解説

“I’ve been having nightmares lately”
“I still have a bad feeling even after I wake up”
“It’s been happening every night and I’m worried…”

Because of these concerns, there are a lot of people who search for “Causes of having nightmares”
.

In conclusion,
👉 Continuing nightmares are not uncommon.
However, it is often a sign that reflects the state of mind and body.

Author
“Nightmares can be a little easier if you think of them as a message informing you of your current state rather than an abnormality.”

What kind of dreams are nightmares?

What is a nightmare?

Strong fear
Uneasy
焦り
Disgust

Refers to
a dream so unpleasant that one wakes up in the middle.

Most of this occurs during REM sleep, and
it is characterized by the fact that you remember things clearly even after you wake up.

Main causes of nightmares

✔ ① ストレス・MENTAL BURDEN

This is the most common cause.

Work pressure
Human relationship problems
Anxiety about the future
High tension

continues,
your brain will try to sort out your emotions while you sleep.

As a result,
anxiety and fear are more likely to manifest as dreams.

Author
“Nightmares can also be said to be a state of “emotions that the mind has not been able to fully process”.

✔ ② Decrease in sleep quality/disturbance of life rhythm

Staying up late
Irregular bedtime
Lack of sleep
Wake up many times during the night

In these conditions,

Increased REM sleep
Sleep becomes shallow

This makes it
easier to have and remember nightmares.

✔ ③ Too much stimulation before bed

Smartphone/SNS
News
Scary images
Strong light

If you watch

until just before going to bed,
your brain will remain excited until you fall asleep.

As a result,

The contents of the dream become real
Anxiety and fear are emphasized

Sometimes.

✔ ④ Traumatic experiences/strong memories

Past

accident
Disaster
Violence
Strong shock experience

may reoccur as
nightmares.

This happens when
the brain is not able to organize memories.

Author
“The more memories you don’t want to remember, the more likely they are to appear in your dreams.”

✔ ⑤ Effects of drugs and alcohol

Something like
can cause nightmares.

Bedtime wine
Some sleeping pills
Antidepressants
Antihypertensive drugs

Especially alcohol

Temporarily sleepy
Afterwards, sleep becomes light

Because of this,
it is said to be more likely to cause nightmares.

Relationship between nightmares and illness

✔ Temporary nightmares are not a disease

Busy period
Changes in the environment
Strong stress

exists,
anyone can have nightmares.

In this case,
in most cases, it will decrease naturally once the cause has subsided.

✔ Cases that require attention

If the following conditions persist,
You may want to consult a specialist.

Nightmares almost every night
Wake up many times with nightmares
Afraid to sleep
Severe daytime anxiety/depression
There is a flashback

These are

Nightmare disorder
Strong stress response
Depressed state
PTSD

etc. may be involved.

Author
“If you feel that it’s so painful that you can’t sleep, you don’t have to hold back.”

Characteristics of people who are prone to nightmares

This is a common medical tendency.

Highly sensitive
Serious and strong sense of responsibility
I have a lot to think about
Low sleep

This is not a personality problem, but a
characteristic of how the brain is used.

What to do when you keep having nightmares

✔ Prepare the environment before bed

Turn off your smartphone early
Turn down the lights
Quiet music

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

✔ Don’t carry over anxiety before going to bed

Write down your thoughts during the day
Organize tomorrow’s schedule
Take a deep breath

This alone may soften the content of the dream.

Author
“Empty your mind before going to bed is surprisingly effective”

✔ Stabilize life rhythm

Set a fixed wake-up time
Don’t cut back on your sleep time

Once your sleep rhythm is in order,
nightmares will be less likely to occur.

Summary｜Nightmares are signs of the mind and body

✨ Nightmares are not uncommon
✨ Stress and sleep quality have a big impact
✨ Don’t worry too much if it’s temporary
✨ You can seek advice if it’s painful

Author
“Nightmares are not a sign of weakness, but rather a sign that you’re pushing yourself a little too hard right now.
Don’t blame yourself and give yourself a break🌿”