Most people have had nightmares. Not only children, even adults can experience it. Then what is meant by nightmare?
Nightmares are disturbing dreams because they bring up negative feelings, such as anxiety or fear. It is not impossible that nightmares can impact to the point of disrupting someone's life.
Physical reaction
When experiencing nightmares while sleeping, a person can react to extremes, such as screaming or screaming. This kind of nightmare can increase heart rate and trigger perspiration.
Not infrequently a nightmare makes someone wake up from sleep, and the dream can be remembered clearly. After awakening from a nightmare, it will generally be difficult to go back to sleep.
Such nightmares do not know age, although children tend to experience more. Children begin to experience nightmares at the age of 2-5 years. However, based on a study, children in the 7-9 years age range are the ones who experience the most disturbing dreams.
In adults, nightmares also vary. There are very rare and some are experienced every week. A study reports that about 85 percent of adults experience nightmares once a year. Meanwhile, 8-29 percent have nightmares every month and the rest have nightmares every week.
Why Do Nightmares Appear?
Triggers for nightmares are different for each person. Stress is one of the many factors found, which can be caused by pressure at work, daily problems, to sad events, for example the death of a spouse.
Then, reduced sleep can also trigger nightmares. Meanwhile, some people are known to experience nightmares after experiencing traumatic events, such as accidents, injuries, and others.
If you take certain medications and have nightmares, it might be related. Medications for blood pressure, Parkinson's disease drugs, antidepressants and amphetamines are thought to be a trigger for nightmares.
Don't underestimate the activity before going to sleep. Watching movies or reading scary books before going to bed can also trigger nightmares. In addition, eating too late at night can also stimulate metabolism and the brain becomes more active during sleep.
Steps to Overcome Nightmare
In overcoming nightmares, you need to know the cause. Changes in attitude proved effective in overcoming nightmares caused by depression, anxiety, or post-trauma. In addition, nightmares due to trauma can also be helped by rehearsal imagery therapy performed by doctors. While nightmares caused by certain drugs, can be overcome by changing the dose or changing the type of drug.
In addition, a few simple steps can be taken to help reduce the frequency of nightmares. For example by regulating sleep patterns that are more regular and exercise regularly because it can suppress anxiety and stress.
Conditions that require expert assistance
Nightmares are considered as problems that must be dealt with immediately by medical experts, namely if:
- Disturb the amount of sleep.
- Nightmares often occur.
- Causes prolonged stress.
- Causing fear to sleep.
- Disturbing activities during the day.
Handling by a doctor or psychiatrist, usually in the form of therapy aimed at overcoming frightening events in a nightmare experienced. Therapy is also expected to reduce the frequency of occurrence of these dreams. If necessary, your doctor may prescribe medications that can help.
Tips for Comfortable Sleep
Each person has a different routine before bedtime. But if you often have nightmares, it is better to practice several things as below:
- Take a warm shower.
- Practice relaxation techniques, meditation, or regulate breathing.
- Make sure the bed is clean and comfortable.
- Avoid work or activities that can cause stress in bed.
- Avoid liquor, caffeine, or nicotine, especially before bedtime.
Don't underestimate nightmares, especially if they are very disturbing and have an impact on your daily activities. Talk to your doctor to find out the causes as well as how to overcome them. Accompanied by a healthy lifestyle to get the best results.
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