Good Lifestyle

We can all agree that nightmares are not pleasant. They disturb our sleep, let us feel in the morning and, in the case of night terrors, can even have an impact on our mental health. Even more frightening, researchers recently Evidence found That adults who have nightmares each week are almost three times more likely to die before the age of 75 than those who rarely have bad dreams. They suggest that it is due to the fact that the underlying triggers of the nightmares, as well as the disturbances of the stress and the sleep they cause, accelerate the aging of the cells.

"A large part of our brain health is based on restorative sleep", " Luke Barr , MD, certified neurologist of the council and chief doctor at Sensi , tell Best life . "If someone makes persistent nightmares, it is often a signal that something in their routine - or their nervous system - must be treated."

In this spirit, we consulted Barr and other doctors to find out more about the habits of bedtime that could feed your nightmares. The bad news is that they are all surprisingly common - but the good news means that they are also relatively easy to repair.

In relation: 60 common dreams and their secret meanings, according to experts .

One of the most common responses we have received about the night habits triggering bad dreams is to eat too late.

Not only can this lower your stomach or cause stomach burns, which can wake you up, but "late meals can increase metabolism and brain activity during paradoxical sleep, the scene where the most lively dreams - and nightmares - occurrent", explains Barr.

Emma Lin , Abim, certified pulmonologist and specialist in sleep medicine and co-founder of Readyo2 , adds: "If Rem is broken or stressful, dreams can turn into nightmares."

Nicholas Dragolea , MD, a general practitioner based in London in My longevity center , add that when you digest foods late at night, your body temperature can increase (more why it is problematic in a little).

Whatever the moment you eat it, consuming too much cheese could be the cloth of nightmares.

A recent article published in the journal Borders in psychology Found "a strong association between nightmares and lactose intolerance - potentially because gas or stomach pain during the night affect people's dreams", according to a press release .

"These new conclusions imply that the change of eating habits for people with food sensitivities could alleviate nightmares," said the main article author Tore Nielsen , Phd, a psychiatric teacher at the University of Montreal. "They could also explain why people so often blame dairy products for bad dreams!"

"Certain drugs, in particular antidepressants, blood pressure drugs and sleep aids, can affect neurotransmitters that regulate the dream," explains Raj dasgutta , MD, chief medical advisor for Sleepopolis . "Taking them at night just before sleep can increase the models of dream dreams lively or disturb, which can cause nightmares."

Andrea Matsumura , MD, certified sleep medicine doctor, menopause expert and founder of the Sleep goddess method , specifically indicates the class of antidepressants called ISRS (selective inhibitors of serotonin reuptake): "Some are known to cause nightmares, even in those who have never experienced them before."

DASGUPTA advises to speak to your doctor "if the nightmares started roughly when you started a new medication."

In relation: 5 Dreams that you should never ignore, according to psychologists .

Passing nightmares could be as easy as reducing the thermostat before bed.

"Your body must cool to switch to a relaxing sleep," notes Dasgutta. "If your room is too hot, your sleep can become fragmented and your brain may not move smoothly through the sleep stages. This type of disturbance can make the REM periods more erratic, which can trigger strange and intense dreams, or even wake up nightmares. ”

THE Sleep Foundation Said that the ideal sleep temperature is between 65 and 68 ° F. They also recommend using refreshing leaves If you tend to get hot at night.

A 2004 study Published in the journal Sleep and hypnosis I found that people who Sleep on their left sides have many more nightmares than those who sleep on their right sides.

Why is this the case? Speaking with Tom's guide, dream decoder and successful author Theresa Cheung , said that sleeping on your left side " Put more stress on the heart . Whenever there is stress, the quality of sleep is poor and the nightmares will be sure to follow. »»

Sleeping on the back may not be better.

"THE breathing work is more difficult when you are on your back. Your tongue slides back and your breathing is more laborious, " Rafael Pelayo , MD, professor of Psychiatry and behavior sciences At the Stanford Center for Sleep Sciences and Medicine, told Popsugar.

When your breathing is laborious, your brain turns its attention there and can more easily slide out of paradoxical sleep.

This glass (or two) of wine can relax you before bed enough to put yourself to sleep, but there is a good chance that it does not help you stay asleep.

"He tends to sleep later at night and remove RE first half, then you get a Reb back later. This sudden jump in REM can make dreams more intense, and for some people means nightmares, ”explains Dasgupta. “Alcohol also reduces your ability to regulate emotions during sleep, which can worsen bad dreams.

In relation: 5 subtle signs that you do not sleep enough, say the doctors .

Surveys carried out by the National Sleep Foundation Show that 58% of Americans look at a computer, tablet or smartphone screen within the time of bedtime.

It is a concern because all these devices emit blue light, which "blocks the natural rise of melatonin on which your body is based to fall asleep," explains Dragolesa.

"This means that your sleep is delayed and that your brain always buzzes with all the latest social media updates, so it is not ready for the part of the deep sleep," he explains. "This can give birth to more lively or nightmarish dreams."

Not only watch a video on your iPad before the bed will expose you to this dreaded blue light, but if what you consult is disturbing, this can further increase the probability of nightmares.

"If you watch horror movies, a real crime or even the news just before bedtime, this content can be drawn directly in your dream world," shares Dasgupta. "The brain uses sleep, in particular paradoxical sleep, to treat emotions and memories. So, if what you take before going to bed is stressful or violent, you may be more likely to replay this stress like a nightmare."

It is not surprising that engaging in activities or thoughts producing anxiety at night can lead to nightmares.

"Go to sleep with a racing spirit is not only to fall asleep more difficult; it can also make dreams more emotionally loaded," explains Dasgutta. "When your brain treats stress during the REM, these unresolved feelings can appear as dreams or nightmares powered by anxiety. Sleep is when your brain tries to give meaning to things, and if your day was stressful, your dreams can reflect this chaos."

Psychologist Leah Kaylor , PHD, MSCP, adds that the stressed sensation before sleeping "can increase your stress hormones (like cortisol) and make it more difficult for your brain to relax."

As Cleveland clinic Explain, cortisol is generally lower in the evening and more when you wake up in the morning, which "suggests that cortisol plays a key role in your circadian rhythm".

In relation: 11 Routines at bedtime to get your best sleep of all time .

Trying to go to bed almost at the same time every night and spend seven to eight hours of sleep can help reduce nightmares.

"When you are oriented, your body often rebounds with a more or more intense paradoxical sleep once you are finally resting. This Reb rebound can lead to bizarre or disturbing dreams," explains Dasgupta. "If your sleep is everywhere, late in the nights, the mornings early, no routine, this instability can increase your chances of having nightmares."

According to the American Medical Association (AMA), around 30 million people in the United States have sleep apnea (around 9% of the population), but only 6 million are diagnosed. And if you are in this last group and you do not treat your breathing problems, it could trigger nightmares.

“People with sleep apnea cease to breathe for short times during sleep. This drops their oxygen levels and causes brain panic, ”notes Lin. "The brain could respond with fear or stress, which can appear in dreams like nightmares. I have seen this with my patients, and once we have dealt with their breathing problems, nightmares often disappear."

If you experience nightmares for any reason, tell your doctor about causes and possible treatments.