New Research Shows a Link Between Loneliness and Nightmares—Insights from Psychologists

Think back to the last time you experienced a nightmare that was so disturbing it pulled you from your sleep. What emotions, images, and thoughts did you have during that moment? Did you bounce back immediately, or did it linger throughout your day? According to a recent study from Oregon State University, individuals who feel lonely are at a higher risk of having nightmares, which may stem from stress. Stress, when combined with excessive rumination and heightened arousal, can contribute to more frequent nightmares. We turned to mental health experts to better understand why this happens and how combating loneliness can help improve sleep.

What Does Loneliness Truly Mean?

Loneliness goes beyond what we might initially perceive, explains clinical psychologist Dr. Vanessa Kennedy. "Loneliness is a painful sense of isolation or a lack of meaningful, trusting relationships," she states. It can manifest in various forms, from lacking fulfilling relationships to feeling unsupported during challenging times or even dreading the idea of connecting with others. "While occasional loneliness is normal, persistent loneliness that affects your mood or quality of life should be addressed." A key symptom to watch for is disrupted sleep, particularly if it results in nightmares.

What Causes Nightmares?

Nightmares occur when our conscious minds rest, but our subconscious continues to process the world around us, explains clinical psychologist Dr. Meghan Marcum. "Studies show that nightmares tend to happen during REM sleep, the deeper stages of rest when the subconscious is most active," she says. When external stressors—such as anxiety or trauma—intensify, our sleep patterns quickly reflect these emotions.

Research indicates that women are particularly vulnerable to nightmares triggered by stress and anxiety, notes Dr. Kennedy. Due to differing socialization between men and women, it is believed that women tend to experience nightmares more frequently than men.

What’s the Link Between Loneliness and Nightmares?

Many of us deal with a typical level of stress and anxiety in our everyday lives, but for those who experience chronic loneliness, these challenges can become even more overwhelming. Dr. Kennedy explains, 'The link between loneliness and nightmares may stem from our minds spiraling with worries and fears, lacking the social support that could help ease them.' Additionally, individuals who report feeling isolated are more prone to developing health issues like hypertension, heart disease, and other stress-related conditions.

Loneliness can be divided into two distinct types: social and emotional loneliness. Dr. Kennedy describes social loneliness as 'the lack of social engagement or relationships, often linked to isolation or withdrawal from others.' On the other hand, emotional loneliness arises when we feel disconnected from others emotionally, as though no one truly understands us. It's not merely about having no social interaction but also the belief that no one is capable of empathizing with us. This mindset can lead us to retreat and isolate ourselves for protection.

Ways to Combat Loneliness

There isn't a single, universal approach to tackling loneliness, and it's a process that cannot be completed overnight. However, there are various strategies that can help you feel more connected to the world around you.

Tasks to Do Outdoors Daily

Dr. Marcum suggests incorporating daily activities that involve being outside. Simple actions like taking the dog for a walk or visiting a local park can foster connections and help ease feelings of loneliness. There's no need for conversation—just by stepping outside and being around others, you can feel more socially connected.

Community Events

Community events provide an excellent opportunity to meet new people and build connections. Dr. Marcum emphasizes that participating in volunteer work, joining a class, or engaging in a team sport can also foster meaningful interactions. Keep an eye out for local events and actively plan to attend.

Support Groups

One effective way to combat loneliness is to remember that you’re not alone. Support groups can provide a valuable, low-cost resource for individuals, says Dr. Kennedy. Many support groups exist for trauma survivors, families of those struggling with addiction, people dealing with depression, and those grieving the loss of a loved one.

Phone Calls

Although it may feel challenging, the rewards of making a phone call to a loved one weekly are immense. Regularly connecting by phone can strengthen your bond, especially when in-person meetings are difficult or if your loved ones are geographically distant.

Therapy

Although it’s easier said than done, therapy can be an essential tool for addressing the root causes of your loneliness. Dr. Kennedy explains, “Understanding the underlying reasons for your loneliness can help you focus on solutions and develop strategies to improve your situation.”