Buzz
Experiencing a single nightmare can be terrifying, but when they persist—perhaps even repeating the same one—you may begin to fear sleep. Thankfully, there are ways to manage these recurring nightmares, and even a name for what you might be dealing with: nightmare disorder.
What is nightmare disorder?
Everyone has unsettling dreams now and then, but a nightmare is far more intense. It's not just the anxiety of an exam you haven't prepared for; it's fighting for your life in a scenario that feels incredibly real. You might wake up drenched in sweat, heart pounding, vividly recalling disturbing details, and struggling to fall back asleep.
If nightmares start affecting your daytime functioning or disrupting your sleep, it might be time to consult a mental health professional. Individuals with nightmare disorder may experience these terrifying dreams frequently, leading to significant anxiety or fear.
Nightmare disorder often coexists with other mental health challenges, emphasizing the need for professional help, as the issue may extend beyond mere nightmares. Conditions like post-traumatic stress disorder (PTSD) are often accompanied by recurring nightmares, though other mental health issues such as anxiety and depression can also trigger them.
The benefits of rewriting your nightmares
Therapy and medication can be effective, but one of the most well-supported treatments for persistent nightmares is known as image rehearsal therapy (IRT). If you're curious, the American Academy of Sleep Medicine has a position paper on their recommended treatments, with IRT being their top choice.
In IRT, you essentially reshape your nightmare, taking control of the ending. If your nightmare is rooted in trauma, it's advisable to work with a professional who can guide you through the process.
The therapy involves four key steps, as outlined in this guide for patients and clinicians:
Right after waking from a nightmare, jot down your thoughts about the dream. To avoid disrupting your ability to fall back asleep, the guide suggests writing on paper with a book light or recording a voice memo, instead of typing it out on your phone.
Next, write the dream as a story, but make sure to alter the ending. Whether you opt for a realistic change or introduce extraordinary powers, it's up to you. The goal is to regain control of the situation.
Before bed, review your new version. Affirm that if the dream recurs, it will follow the ending you've envisioned.
Once the dream occurs, whether or not the rewrite worked, revisit the steps and either celebrate your success or continue rewriting the dream.
IRT is a form of cognitive behavioral therapy. While it may be possible to try it on your own for less severe recurring nightmares, working with a professional may enhance its effectiveness. IRT might not be the only solution, so remain open to exploring other therapies or even medication if necessary.
