Nightmares: How to Stop Having Nightmares

Nightmares can turn a peaceful night into a stressful experience. If you’re tired of waking up in a sweat or feeling anxious about bedtime, you’re not alone. Up to 85% of adults have had at least one nightmare, and about 2% to 8% of people deal with nightmares that actually disrupt their sleep. But the good news? There are proven ways to stop nightmares and get back to restful, refreshing sleep.

Struggling with persistent nightmares can make you dread going to bed. Fortunately, there are simple steps you can take to improve your sleep quality and reduce the frequency of disturbing dreams. Start by creating a calming bedtime routine and optimizing your sleep environment. If you’re looking for practical strategies, check out these tips for a better night's sleep. For those curious about dream control, this lucid dreaming guide can help you take charge of your nighttime experiences. 

And if vivid daydreams interfere with your focus, understanding maladaptive daydreaming might be the key. Lastly, don't underestimate the impact of comfort—explore the most comfortable pillows to support more restful, nightmare-free nights.

Transform your nights – Discover the comfort of our Scrumptious Side Pillow and Classic Scrumptious Pillow now!

By Honeydew Sleep

What Are Nightmares?

Nightmares are vivid, disturbing dreams that often wake you up and leave you feeling scared, anxious, or upset. They usually happen during REM (rapid eye movement) sleep, the stage when your brain is most active and dreams are most intense.

Common nightmare themes include:

• Falling

• Being chased

• Feeling trapped or helpless

Nightmares can happen to anyone, but they’re especially common in kids ages 3 to 10. For most people, nightmares get less frequent and intense as they get older.

Nightmare Facts & Stats

Here’s a quick look at the numbers:

Why Do Nightmares Happen?

Nightmares don’t just come out of nowhere. Here are some of the most common triggers:

• Stress and Anxiety: Worries about work, school, or relationships can show up in your dreams.

• Trauma: People with PTSD are much more likely to have nightmares—up to 80% of those with PTSD report them.

• Sleep Disorders: Conditions like sleep apnea and insomnia can increase your risk of nightmares.

• Medications: Some antidepressants, blood pressure meds, and drugs for Parkinson’s disease can cause nightmares as a side effect.

• Irregular Sleep Schedule: Going to bed and waking up at different times can mess with your sleep cycle and trigger nightmares.

• Eating Before Bed: Late-night snacks can boost brain activity and make nightmares more likely.

• Other Factors: Watching scary movies, reading frightening stories, or even being overtired can all play a role.

When Are Nightmares a Problem?

Occasional nightmares are normal. But if you’re having them often—especially if they’re making you dread bedtime or causing daytime sleepiness—you might have what’s called nightmare disorder.

Signs you may need help:

• Nightmares happen at least once a week

• They cause you to avoid sleep

• You feel anxious, tired, or distracted during the day

How Nightmares Affect Your Sleep

Nightmares can interrupt your sleep and leave you feeling groggy, irritable, or unfocused the next day. If nightmares are frequent, they can lead to chronic sleep deprivation, which makes it even harder to cope with stress and anxiety.

How to Stop Having Nightmares

Ready for some good news? There are proven ways to reduce or even stop nightmares. Here’s what the latest research and sleep experts recommend:

1. Practice Good Sleep Hygiene

Good sleep habits can make a big difference. Try these tips:

• Go to bed and wake up at the same time every day—even on weekends.

• Make your bedroom cool, dark, and quiet.

• Avoid screens (phones, TVs, tablets) for at least 30 minutes before bed.

• Skip caffeine and heavy meals in the evening.

• Use a comfortable, supportive pillow—like our Scrumptious Side Sleeper Pillow—to keep your neck and spine aligned for deeper sleep.

2. Manage Stress and Anxiety

Since stress is a top trigger for nightmares, finding ways to relax can help. Try:

• Deep breathing or meditation before bed

• Gentle yoga or stretching

• Journaling your thoughts or worries

• Listening to calming music or sounds

3. Imagery Rehearsal Therapy (IRT)

IRT is one of the most effective treatments for frequent nightmares. Here’s how it works:

• Write down your nightmare in detail.

• Change the ending to something positive or less scary.

• Visualize the new version several times a day, especially before bed.

Studies show IRT can cut weekly nightmares from three to almost zero for some people, especially when combined with a memory-boosting technique called Targeted Memory Reactivation (TMR). TMR involves pairing your new, positive dream imagery with a sound cue, which is then played during sleep to reinforce the new memory.

4. Try Relaxation Techniques

Relaxation exercises can prepare your mind and body for sleep:

• Progressive muscle relaxation

• Guided imagery (imagine a safe, peaceful place)

• Mindfulness meditation

5. Limit Triggers Before Bed

• Avoid scary movies, books, or news stories at night.

• Don’t eat large meals or snacks right before bed.

• Keep your sleep environment calm and clutter-free.

6. Consider Professional Help

If nightmares are frequent or linked to trauma, talking to a therapist can help. Treatments like cognitive behavioral therapy (CBT), exposure therapy, and even certain medications (prescribed by a doctor) can reduce nightmares.

New Research: Memory-Boosting Techniques

A recent Swiss study found that combining IRT with TMR, where a sound is paired with positive dream imagery and played during REM sleep, reduced nightmares from an average of three per week to near zero. Even three months later, people still had far fewer nightmares. This approach is promising for people with stubborn nightmares, including those with PTSD.

Nightmares vs. Night Terrors

It’s easy to mix up nightmares and night terrors, but they’re different:

• Nightmares: You remember the dream, wake up easily, and feel scared or anxious.

• Night Terrors: You might scream or thrash but usually don’t remember the event. Night terrors are more common in children and are linked to different sleep stages.

Quick Tips to Prevent Nightmares

• Stick to a regular sleep schedule

• Use a supportive pillow and mattress (see our best-sellers for options)

• Wind down with calming routines

• Write down and “rewrite” your nightmares

• Seek help if nightmares are frequent or severe

When to See a Doctor

If nightmares are making you dread sleep, causing daytime problems, or you suspect a sleep disorder like sleep apnea (which affects up to 15% of adults), talk to a healthcare provider. They can help you find the right treatment.

Discover Our Best Sleep Solutions - Honeydew Sleep

Discover More About Us - Honeydew Sleep

Welcome to Honeydew Sleep, a family-operated business with a heartfelt mission to revolutionize the way the world sleeps. With over 50 years of collective experience in the sleep industry, we've witnessed firsthand the profound impact that the right pillow can have. Imagine starting every day feeling rejuvenated, pain-free, and bursting with energy — this is the dream we offer at Honeydew.

Craftsmanship and Passion in Every Pillow

Our pillows aren’t just made; they’re crafted with precision, care, and genuine passion. From the luxurious fabrics to the innovative design, every component of our pillows is selected for its superior quality and ability to deliver an exceptional sleep experience. The attention to detail extends from the carefully selected fill materials to each stitch and seam, ensuring that every product is a testament to our commitment and love for better sleep.

Why Choose Honeydew Sleep?

Buying a Honeydew pillow is more than a purchase—it's an investment in your health. A good night's sleep has the power to transform your day, boosting your energy levels, lifting your mood, and enhancing your overall quality of life. We at Honeydew Sleep want you to live at your absolute best:

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We are proud of our products and confident that you will cherish your Honeydew pillow just as much as we enjoy crafting them. Become a part of our family and embrace a life of energy, happiness, and impeccable comfort. Start transforming your life, one night at a time.

Join us on our mission: Improve lives, enhance sleep, and help everyone rediscover their most vibrant, energetic, and joyous selves. You deserve it.

Our Best Pillow - Honeydew Sleep

Description (The Scrumptious Side Pillow):

Experience unparalleled comfort with our unique Scrumptious Side Pillow, specially designed to cradle your neck and shoulders perfectly. Its distinctive curve aligns your spine while you rest, providing both comfort and support. The proprietary fill not only offers a luxurious feel but also excels in alleviating neck and shoulder discomfort.

Money Back Guarantee

You can try our pillow risk-free! We proudly offer a 60-night money-back guarantee on all purchases. 

Dimensions & Specifications

Our pillows are as exceptional in size as they are in comfort. Designed deliberately with our unique fill, these pillows come in specific dimensions and weights to optimize your sleep quality:

• Queen Size: Approximately 27" x 15"

• King Size: Approximately 30" x 17"

Each box includes one Scrumptious Side Pillow (note: pillowcase sold separately).

Care Instructions

Caring for your pillow is easy:

1. Use a machine washable (and tumble dry) cover.

2. Remove the fill before washing.

3. Utilize the hidden zipper on the back for easy maintenance.

To enhance the pillow's hygiene and feel, consider using our high-quality pillowcases, which are not only easy to wash and dry but also make your pillow more breathable and incredibly soft.

Warranty Information

Our commitment to quality is backed by a 3-year limited warranty that covers any defects in materials and workmanship. 

Transform your sleep with the Scrumptious Side Pillow — designed for ultimate comfort and perfected for your wellness.

→ Take time to discover our products

→ Also our product on Amazon: Honeydew Scrumptious Cooling Side Sleeping Pillow for Adults | Best for Side Sleepers | for Neck and Shoulder Pain Relief | Neck Support Pillows for Sleeping | Made in The USA (Queen Size) 

The Classic Scrumptious Pillow

Description (The Classic Scrumptious Pillow)

The Classic Scrumptious Pillow features the distinct fill and fabric seen in our Scrumptious Side Pillow but presents it in the traditional rectangular pillow shape.

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We are pleased to offer complimentary shipping on all orders exceeding $50 within the United States. (See Full Details)

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Every purchase comes with a 60-night satisfaction guarantee. (See Full Details)

PRODUCT DIMENSIONS & DETAILS

Our pillows stand apart, defined by unique dimensions and weights, guided by our exceptional fill. These characteristics are intentionally selected to ensure your optimal sleep experience. 

Here's what to expect:

• The Queen size is approximately 27" x 15"

• The King size is approximately 30" x 17"

MAINTENANCE INSTRUCTIONS

All our pillows come with machine-washable covers that can also be tumble-dried. Simply remove the fill using the discreet zipper at the back before washing.

For optimal cleanliness and to extend the life of your pillow, we recommend using one of our superb pillowcases. They not only shield your pillow but are also effortless to launder, enhancing the cooling effect and offering unparalleled softness. Your skin will surely appreciate it :)

WARRANTY

This product is protected by a 3-year limited warranty that covers material and manufacturing defects.

For the comprehensive warranty details, click (here).

→ Take time to discover our products

→ See also our product on Amazon: Honeydew Classic Scrumptious Pillow – Made in USA with Cooling Copper Gel Fill – Adjustable Bed Pillow for Back & Stomach Sleepers with Neck and Shoulder Pain, Quick Pain Relief (Queen Size)

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