WHEN DO NIGHTMARES BECOME A PROBLEM?
“If broken sleep leads to insufficient rest and fatigue during the day, it’s time to see a doctor,” advised Lau. “People with sleep disorders should seek help if the issue persists for more than a week. Nightmares may also be a symptom of PTSD, in which case, psychological help may be necessary for unresolved trauma,” he said.
Other signs that there could be an issue include frequent nightmare episodes (more than once a week), avoidance of sleep, or increased anxiety around bedtime, said Dr Demutska.
“One should seek medical attention when there are repeated occurrences of extended, extremely dysphoric and well-remembered dreams that usually involve threats to survival, security or physical integrity,” said Dr Chan.
ANY TIPS TO CALM OURSELVES DOWN AFTER WAKING FROM A NIGHTMARE?
“This can depend a lot on your beliefs,” said Lau. “If you believe dreams foretell the future, it will be harder to relax.” What you can try, said Lau, is remind yourself that the content of the nightmare is random, and has no bearing on real life.
As you’re engaging in the self-talk, ground yourself in the present by focusing on the details in your room, said Dr Chan. Take slow and deep breaths, and engage your senses by noticing the sensory details around you, she said. “Touch something physical that acts as a comforting object to anchor yourself in the present reality.”
To help ease your mind further, suggested Dr Demutska, keep a notepad next to your bed. “When you wake up, jot down a keyword or phrase that captures the nightmare. Nightmares are often messages from the unconscious mind, attempting to get our attention. By writing down a few words, you externalise those thoughts, which can help reduce the mental load and stress.”
