A recent study by Get Laid Beds has found that the most common nightmare involves teeth falling out, with an average of 2,000 Google searches for the term “dreams about teeth falling out” each month in the UK.
While some people may fall back asleep with ease after a nightmare, many lie awake, tossing and turning, consumed by worry. This leads to poor-quality sleep. But sleep expert Dr Deborah Lee from Doctor Fox, in collaboration with Get Laid Beds, offers five effective strategies for coping with nightmares.
The 4-7-8 breathing technique
“This is a widely used method to manage stress and anxiety,” explains Dr Lee. “It works by counteracting the stress response triggered by your bad dream.
To practise this technique, inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Repeat this once or twice to help activate your parasympathetic nervous system, which will calm you down.”
Somatic testing
“If nightmares are a frequent occurrence, practising somatic testing daily, even for just two minutes, can make a difference,” says Dr Lee.
“This mindfulness technique helps calm the nervous system by focusing on bodily sensations without judgement or suppression. It allows you to acknowledge and process emotions, thoughts, or movements that may arise after a nightmare.”
Avoid looking at your phone
Blue light exposure is detrimental to sleep, whether you’ve had a nightmare or not. According to Dr Lee: “Even if you’re tempted to check the time, avoid looking at your phone altogether. It’s easy to fall into the trap of doomscrolling, which only floods your mind with distractions and makes it harder to get back to sleep.”
Distract your mind with something soothing
Though looking at your phone is not advisable, distracting your mind in a more productive way can be beneficial.
“A previous study by Get Laid Beds found that reading a book before sleep promotes better rest,” Dr Lee notes. “Choose something relaxing – avoid thrillers or horrors as they could spike your anxiety. Alternatively, playing white noise can help take your mind off the nightmare.”
Keep a journal
Keeping a journal might help identify triggers behind your nightmares, potentially putting an end to them.
“Documenting your thoughts, feelings, food intake, and alcohol consumption can help you detect patterns that contribute to bad dreams,” advises Dr Lee. “For instance, stress might be linked to the content of your nightmares. Recognising these patterns could provide a clue as to what needs to be addressed during the day to improve your sleep.”
Nightmares may be unsettling, but with these strategies, you can take control and enjoy a more restful night, even during Halloween.
