How to get rid of nightmares. Here's how to fall asleep with a hangover. Causes of nightmares needing attention

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Suddenly appearing, nightmares envelop the soul of a person with nets of fear. Immediately after sleep, the sleeper cannot recover for 2-4 minutes, thinking "Where is the dream, and where is reality?" This problem is irrelevant if horror is rare. But when terrible dreams are constant, a person begins to think "How to get rid of nightmares?"

Most often, horrible pictures appear during REM sleep. This phase lasts from 2 minutes to 30 minutes and usually ends with the awakening of the person. At first he is frightened, his eyes are wide open, his body is covered with sweat, his heart is beating wildly. A person experiences, which gradually returns to normal. Scary pictures do not remain in the memory, but a feeling of horror and painful fear is fixed for a long time. How to get rid of this problem and when is it necessary to see a doctor? We will try to find the answers.

Who has nightmares?

Many people think that nightmares are the prerogative of children. Statistics prove what adolescent children and adults experience. Moreover, 50% of adults visit terrible visions during sleep. It is estimated that 2 to 8 percent of adults suffer from recurrent nightmares. For some, this has passed over chronic pathology.

During night vision, a person is visited by terrible pictures, he experiences strong emotions that make the heart work 2-3 times faster. Sometimes the pictures are so vivid and real that a person wakes up and does not understand where the dream is and where the reality is. Images remain in memory for a long time, making a person shudder every time they remember.

This leads to mental breakdowns, stress, physical fatigue.

Differences between nightmares and horrors

Nightmares have been compared to horror, although there are 2 types of stimuli.

Horrors are visions characteristic of the deep sleep phase. Night terrors occur during the first 120 minutes of sleep. A person experiences an indescribable feeling of fear at this time. Some horrors are characterized by movement. A person can twitch an arm, a leg, all muscles can tremble. awaken and force a person in reality to experience a strong shock.
Nightmares occur during REM sleep, closer to morning. A person does not know how to get rid of nightmares, because these are disturbing dreams with terrible pictures. They differ in the reality of what is happening. Each person sees their own images, but most often these are traumatic events that happened in real life.

Sources of Night Terror Appearance

In adults, terrifying dreams are more likely to appear spontaneously. But often they are the result of psychological trauma (depression, or anxiety).

Remember what negative moments you experienced. Maybe you have lost your job, a child or a loved one is sick, or you are going to have an operation. If such events have taken place in your life, then you should not think about how to get rid of nightmares in a dream. They will go away with the traumatic situation.

In such cases, it is necessary to consult a doctor.

Other sources of nightmares include:

Overeating before bed. The modern man's routine suggests that dinner is the only complete meal. The person after work is so hungry that he is ready to take a double dose before bed. During sleep, the body digests food, it becomes difficult to breathe, the heartbeat increases, which causes terrible visions. How to get rid of nightmares in a dream in this case is up to you. Eat earlier or take a walk before going to bed.

Internal anxiety and worries. Try keeping a diary of bad dreams and previous events. Establish the relationship of events. To understand what is scary in a dream, sketch images and think about what it looks like. Write down all events, regardless of their importance. Reread the list and highlight the points that really bother you. This will help you understand what causes anxiety not only during the day but also at night.

Some of these experiences cause occurrences that negatively affect the quality of sleep. Try to get distracted from problems and rest. Eat on time, go to bed, moderate your labor impulse. Take away, gymnastics, introduce new foods into the diet. After all, even the strongest organism needs rest and variety.

In part, they remain in the subconscious, even if you do not think about them. At that moment, when a person is as relaxed as possible, they make themselves known. To drown them, try to remember the pleasant moments before going to bed, scroll through them in your head and fall asleep in a favorable mood.

Sometimes, in order to understand how to get rid of night fears, you need to think about your own secret desires. You drown out and suppress, but dissatisfaction manifests itself in the nightmares that come in a dream. Do not force yourself to do something that you absolutely do not like.

How to rid yourself of nightmares?

Night fears and terrible pictures knock a person out of a working state and do not give a full rest. If you see them regularly, find a way to escape. If your nightmares are the result of restless legs syndrome or holding your breath (apnea), you need to get qualified help. Medication and therapy can also help you heal nightmares - the result of depression, stress, and PTSD. The doctor will individually prescribe treatment that will eliminate anxiety and panic disorder.

Try to identify the causes of the nightmares and fix them. Eat no later than 2 hours before bedtime. Eating food is able to speed up metabolism by sending signals to the brain, forcing it to activate. Please note that food with a lot of sugar affects the subconscious mind more intensely.

If during the day you have experienced a strong shock, try to do some relaxation exercises before bed:

Reading pleasant literature, knitting are simple activities that perfectly calm the nervous system.
- Calm exercises help to clear thoughts, etc. Practice at home in the evening. A few minutes are enough to relax.
Hot salt bath - after a physically and mentally hard day, hot water is perfect for relaxing. Feel how the negative emotions of the past day are washed away, and your mind is filled with calm thoughts.

Nightmares can result from drug therapy. Check with your doctor if you think this is the source.

Reducing the dose or discontinuing the drug may cause nightmares to appear. The horror will disappear as soon as the body gets used to new changes.

Medications for hypotension or hypertension, antidepressants can also cause nightmares. Consult a doctor who will switch the drug to another drug.

Relaxing atmosphere for restful sleep

Lack of healthy sleep can cause depression and nightmares. It turns out a vicious circle. Try to break the chain by creating a healthy sleep environment. To do this, create a pleasant aura in the bedroom:

clean things, dust, wipe the floor in time;
ventilate the room before going to bed;
make bed linen feel good;
Install a white noise generator to block out unfavorable sounds;
use the bedroom for relaxation only, not for work.

Do some physical exercise before bed that will pleasantly fatigue. Just choose an activity that will bring you joy:

dancing;
charger;
exercise with a load;
walking.

Exercise up to 6 times a week a few hours before bed.

Nicotine, alcoholic, caffeine content energizes the brain, interfering with good sleep. Reduce or stop using these substances at least 4 hours before bedtime.

For a better association, try writing a script or drawing a favorable ending to a terrible dream.

Encourage pleasant dreams

Set yourself up before bed. Imagine a place where you were calm: a beach, a forest glade, a summer cottage. Recreate sounds, smells, colors in your thoughts. With every minute, plunging into the abyss of sleep, think about the good. Imagine yourself in the image of a positive hero: a princess, a super-hero, an actor, a traveler. Try to focus on your goals. Imagine taking on a long-awaited position, finding a loved one, or acquiring the figure of your own dreams.

In Europe, it is customary to discuss problems with a psychotherapist. In Russia, the best psychologist is a friend or girlfriend. Talk to them about your nightmares and tell them what's scary about them. Keep a diary and write in detail the images that come in a dream. This will help to look at fears from the outside.

Find time to relax during the day. Unload thoughts from negativity, relax to avoid stress.

How to prevent nightmares from occurring?

Customize yours: watch comedy, read classic literature. Avoid unpleasant conversations, negative news. Remember the pleasant events of the current day, week. Make plans for the weekend as you meet up with friends or family. Avoid thinking about possible unpleasant experiences that might happen.

Ventilate the area before bed. Excessively hot or cold air creates discomfort and nightmares. Remember, nightmares are not real.

Relax and calm down before bed, discuss with loved ones what torments you. Hugging a loved one will definitely help if you are scared. If you've followed these guidelines for months and still don't know how to get rid of your nightmares, see your doctor.

March 15, 2014 10:49 am

The content of the article:

A nightmare is a rather significant problem that prevents a person from fully resting after the waking phase. If such a fact is not regularly repeated, then you should not worry about this. With systematic nightmares, it is urgently necessary to get rid of a problem that negatively affects the psyche of people.

What is a nightmare

Dream transformation is a section of the study of psychology, which examines the motivation for the emergence of frightening images in the subconscious. In some cases, experts consider this concept to be a symptom of restless legs syndrome and apnea (respiratory arrest).

Some people confuse nightmares in a dream with horrors that arise in the mind of a person. The second aspect is formed during a deep immersion in the kingdom of Morpheus. It occurs during the first hours of falling asleep and in most cases is not fixed by the mind of people. With a strong sense of fear, a superficial analysis of a dangerous situation occurs without transforming vivid pictures and images in the imagination.

Unlike horror, nightmares usually form during REM sleep, which lasts about 20 minutes. Such manifestations are dangerous because during this period the subject feels like a real participant in the events. Upon awakening, people clearly remember what they saw in a dream, and this often becomes a traumatic factor for them.

Causes of nightmares in a dream

The origins of this problem are well understood by psychologists and psychiatrists. Experts advise looking for the causes of nightmares at night in the following life situations:

• Psychological trauma... An insulting word from loved ones or an insult from strangers often deals a significant blow to a person's pride. In the daytime, he may not think about the conflict that has happened, but during sleep, the experienced unpleasant moments may return in the form of a nightmare.
• Physical trauma... After suffering an injury, many people in a dream replay a similar situation that happened to them. It can be a fall from a height, an accident on the water, a car accident, or aggression from an inadequate person.
• Familiarization with media data... Television quite often informs the population about the tragic events that are taking place in the world. Cinema also tries to impress people, after watching which some viewers (especially children) have nightmares.
• Phobia... Suspiciousness, which has become a neurosis, often leads to the fact that a person cannot sleep well. The fear that has formed in him is transformed at night into frightening images.
• Wrong way of life... Overeating at night, abuse of nicotine and alcohol often provoke nightmares. This is also facilitated by a failure in the daily routine, when the waking phase significantly exceeds the period of sleep.

Note! The voiced reasons for the occurrence of nightmares clearly depend on the person himself. It is he who is the main scriptwriter of what is being formed in his mind during this period of time.

Ways to deal with nightmares

In order to eliminate the factor that interferes with the full-fledged life of a person, it is necessary to seek the advice of a specialist. Each situation is an individual case, so it is a professional who can understand its origins and consequences.

Medication for nightmares

After a visit to the doctor, you can use the following remedies to get rid of this problem:

1. Medications... Prazosin is very often prescribed for people with restless sleep after examining their physical and mental condition. It is worth remembering that it is antidepressants and drugs to regulate blood pressure that can provoke nightmares.
2. ethnoscience... For recurring nightmares, it is necessary to use medications or tinctures based on medicinal herbs. In this case, a decoction of hawthorn, rose hips, St. John's wort, chamomile and motherwort will help. For the greatest effect, experts recommend using a collection of all the listed plants and berries. The valerian root known in medicine can be replaced with blue cyanosis, which is 10 times more effective as a sedative than known sedatives. Phytopreparations after cryo-treatment in the form of "Nervo-Vita" and "St. John's Wort P" will also help in the emergence of night mosquitoes.

Nutritional Features for Avoiding Nightmares

In any case, experts do not recommend taking food after seven in the evening, because it does not have time to be absorbed by the human body. To prevent nightmares from visiting people, they need to adhere to the following rules:

• Eating fruits and vegetables... After 19.00, it is undesirable to eat, but it is not necessary to deny yourself literally everything if you feel hungry. Eaten fruit (banana, citrus, apple) or vegetable (cabbage, carrot, beet) will not allow the stomach to fill up enough to cause further problems. The exception is avocado, which is high in calories and fat, which makes taking this fruit at night undesirable.
• Careful selection of drinks... A glass of warm milk or a decoction of mint will make a person's sleep deep and calm. At the same time, if you want to relax, you should not use coffee, strong tea, energy drinks and carbonated drinks, which additionally stimulate the brain activity of people.
• Avoiding heavy food... Meat, except for rabbit, chicken and turkey, is absorbed by the human digestive system for a long time. Therefore, it is not recommended to eat pork, lamb and beef dishes at night. If you have a desire to enjoy a salad, then it is better to season it with yogurt, and not sour cream or mayonnaise.
• Avoiding sucrose-containing foods... Nutritionists insist that eating these foods before bed can trigger nightmares. The use of foods such as chocolate, candy, smoothies, and oatmeal should be kept to a minimum.
• Restriction in the use of salty and smoked meats... Usually, preservation and specially processed meat cause increased thirst, which then makes it impossible to calmly rest at night. Interrupted sleep often causes nightmares, which, with such food addictions, will repeat from day to day.
• Refusal from flour and confectionery products... It is worth adhering to this recommendation not only for those people who monitor their weight. Such products take a long time to digest, therefore they become a dead weight for the stomach. As a result, the person sleeps lightly and sees nightmares during the fast phase of night rest.
• Avoiding alcohol... There is a misconception among the people that strong drinks promote good sleep. In fact, when using them, a person quickly relaxes, but in most cases nightmares are provided to him. This happens due to the inhibition of the metabolic process in the brain with its obvious oxygen starvation.

Important! People in adulthood should refuse to eat five hours before bedtime so that they do not have nightmares later with a full stomach. If the meal has already been completed, then nutritionists advise to drink a glass of mineral water without gas, prematurely adding a couple of drops of lemon juice to it.

Psychotherapy to eliminate nightmares in sleep

Experts recommend that their patients use the following methods of dealing with ghostly phenomena during rest:

1. Elimination of external stimuli... For some people, even dim light makes it difficult to relax at night. At the same time, a leaking tap and loud music from neighbors can infuriate any person. Against the background of such sounds, which are corrosive to hearing, nightmares often occur. If there is no way to protect yourself from noise, you can buy earplugs (special earplugs) at the pharmacy.
2. Walk before bed... Some people prefer to devote their evening leisure to watching movies, which do not always have a positive storyline. It is better to replace such a pastime with a walk in the park or just in the immediate vicinity.
3. Work on stress resistance... If you want to normalize your internal state during sleep, you need to train willpower. To do this, it is recommended to face your fears directly in order to develop a neutral attitude to the situation that has arisen.
4. Interesting business... Knitting, embroidering, crossword puzzles, or jigsaw puzzles are very helpful before bed. All these actions help the nervous system to calm down, so that after that a person can fully rest without the formation of nightmares in his mind.
5. Meditation and yoga... Such procedures are available even to those people who do not possess the skills of these manipulations. Immediately before bed, you can begin meditation, which should be accompanied by breathing exercises. It is necessary to imagine an endless ocean or an endless field, while sitting in the lotus position (legs crossed, heels are on opposite thighs).
6. Aromatic procedures... Before going to bed, experts recommend filling the relaxation room with the scent of lavender or rose using special candles. For complete relaxation, baths with the addition of pine needles, sea salt or a medicinal collection of chamomile, mint, yarrow, linden blossom, arnica and blackthorn flower do not interfere.
7. Relaxation music... If you want to spend a night without nightmares, you can try to immerse yourself in the kingdom of Morpheus to your favorite melody. Moreover, it should not contain aggressive notes. The Internet is replete with offers to download melodies that calm the human psyche.
8. Method for analyzing someone else's example... In the legendary film Gone With the Wind, the brave Scarlett O'Hara suffered from the same nightmare that came to her in the night. The horrors stopped when the heroine understood the reason for their occurrence.
9. Improvement of the bedroom... First of all, it is worth taking care of the thermal regime in the rest room. Any fluctuations in the temperature in the sleeping room can cause a significant feeling of discomfort in a person. It should also be remembered that it is not worth organizing a recreation area where the office is located.
10. Physical exercise... When asked what to do with nightmares in a dream, you need to start working on improving your body. However, experts do not recommend carrying out such exercises just before the resting phase, because the body will be overly overexcited. In this case, it would not hurt to visit the floating pool three hours before the desire to go to bed.
11. Mental Image Rehearsal Method... Every bad dream very often ends at the climax, because the person wakes up. At the same time, it is necessary to play associations in the daytime, coming up with a happy ending to a nightmare.
12. Self-hypnosis method... Before falling asleep, you need to focus on the most pleasant episodes of the past day. At the same time, it is recommended to clearly focus your thoughts on the most pleasant things, so that you can then program them for your dreams.
13. Watching comedy films... Such a pastime can literally completely change a person's well-being. You can try to revisit your favorite childhood cartoons to go to bed on a positive note for yourself.
14. Acquisition of the amulet of dreams... Some people believe in such things, so they willingly buy all kinds of talismans. An amulet, which can actually be purchased in any antique store, will help a person to spend the night calmly without any discomfort.

How to deal with nightmares - watch the video:

People often wonder how to get rid of nightmares in a dream, because they themselves are not able to control their subconscious. In this case, it is realistic to cope with the problem on your own. In especially difficult situations, it is recommended to seek help from specialists.

Traditional medicine treatments

Every adult and every child at least once, but woke up in a cold sweat because of a nightmare seen in a dream. As a child, we were sure that as soon as we grow up, bad dreams will go away, but in reality everything is completely different. Nightmares continue to come to us throughout our lives, just getting older, we perceive them more adequately. But what, in fact, is the nightmare a problem and is it worth fighting in any way?

What is a nightmare... These are dreams that occur during the so-called REM sleep. Most often, a person wakes up from a nightmare in a cold sweat, his heart beats more often than usual. There is also such a thing as "night fear". This is something akin to a nightmare, only fear arises during the deep sleep phase. These dreams are shorter and simpler, however, the body's reaction to them is more violent - after such fear, a person may wake up from his own screaming or crying.

The reason such phenomena can be anything, from elementary overeating before bedtime, ending with depression and stress. The reason for the nightmare can also be an inadequate reaction of the body to some medications you have taken and the usual stressful situation, but often a nightmare is a wake-up call signaling that your problem exists on a psychological level. Of course, if you dream of horrors no more than once a year, then there is no reason for concern, but if you systematically wake up because of them, then think, most likely, you need to consult a professional psychologist.

It is best to expose the root of the problem, if you sin on any drugs that you are taking, then consult the doctor who prescribed these drugs about changing or reducing the dose. If you think that the disease is to blame for everything, throw all your strength into healing it. If there are no obvious reasons, then delve into yourself, most likely you are tormented by your inner fears and experiences. Remember what occupies your head, perhaps you know some terrible secret, and this does not bother you. Try talking to someone close to you about it. If you do not want to let a loved one into your problems, contact a psychologist. We, in turn, offer you several ways to recover from nightmares.

You must normalize your daily routine... Your bed should be large enough for you to sleep comfortably. For the time of the so-called treatment, it is better to give up horror films, thrillers, replace watching these pictures with a warm bubble bath, if you live with a loved one, invite him to massage each other. Bedtime sex will also drive away unpleasant thoughts from you and allow you to fall asleep in a relaxed state.

It is not recommended to drink coffee or strong tea at night.... Substitute warm milk with honey or green tea with lemon for these drinks. You can make yourself a decoction of chamomile to improve the condition and general pacification of the body, it has a beneficial effect on the body. Lighted incense sticks will relax well (be careful when choosing aromas, a pungent and pungent smell will not be good, and, of course, do not forget to extinguish candles and sticks before bed, to avoid fires).

Going to bed, think about the good, forget all negative incidents and remember all the good things that happened to you during the day.

Treatment with folk remedies

There are many popular methods of dealing with nightmares.

How to get rid of nightmares with folk remedies

How to get rid of nightmares

Nightmares are commonplace for modern people. They come suddenly, numbing the soul of a person. Many of us, having experienced nightmares, wake up in a cold sweat and cannot recover for a long time. One question revolves in the head of such a person: “Where am I? Did this really happen to me? ” It is not bad if a person does not have nightmares all the time, but if they prevent a person from falling asleep every night, it is highly recommended to seek the advice of a specialist.

Night fears most often occur during REM sleep, the duration of this sleep is from a few minutes to half an hour. They are considered to be nothing more than a non-physiological sleep disorder. As a rule, night fears end with the awakening of a person in fright with a gradual return of a sense of time and space. The eyes of a person who survived the fright open wide, the person becomes covered with sweat, emits a heartbreaking cry, a tremor breaks him, his heart jumps out of his chest, and the person himself is in a panic state. During this REM sleep phase, waking the person up is a daunting task. However, often after a few minutes of panic behavior, the person falls back into a state of sleep, and the next morning does not remember what happened.

The main reason that provokes the appearance of night fears in a person is the strongest emotional experiences and shocks that a person experiences during the day. There is no pathology in emotional experiences, and therefore in isolated cases of night fears a person is able to cope on their own. If night fears begin to regularly haunt a person, this indicates the presence of severe stress, aggression and anxiety, and therefore the help of a specialist is recommended, since a person cannot solve this problem on his own.

Nightmares occur during the sleep phase. Unlike nighttime fears, upon awakening, a person remembers well what happened. No matter how silly and ridiculous the situation in a nightmare may be, this dream is always distinguished by a dynamic plot and a special frightening effect. Despite the special fear that nightmares cause in a person, they, as a rule, are not accompanied by physiological reactions in the form of increased breathing, pulse or sweating. At the heart of nightmares are frequent nervous shocks and stresses that a person is exposed to during the day.

Very often, it is common for a person to over-dramatize the essence of a nightmare, without even understanding its real essence. For this, a dream book can help a person. As a rule, if a person sees the death of a loved one in a dream, starting from the next morning he will be very scared and worried about the life of this person, it will really seem to him that a loved one will soon leave this world. However, if you understand this dream better, you can find that this dream does not at all portend any death in real life. According to the dream book, the death of a loved one is not at all a bad omen. This means nothing more than the refusal of a person from life cliches and old stereotypes. So, before panicking about the horror of any nightmare that came to you in a dream, you first need to figure out what this dream really means.

In order to move on to considering ways to get rid of nightmares, let's figure out why we actually have these nightmares.

1. Often the cause of frequent nightmares can be a physical illness or illness that arises in a person. These dreams are especially dire in those parts of the body in which the disease develops. So, if a person dreams every night of how a piercing object (knife or sword) is thrust into his stomach, this may indicate the development of chronic gastritis in a person. If a person dreams that his body is on fire, the next morning he may have a fever and fever.

2. Very often the cause of nightmares is an ordinary physical irritant (a ringing of a mobile phone or an alarm clock, noise outside the window, falling of an object and the sound accompanying this process, etc.). If a person wakes up from the sounds of a physical stimulus, he will immediately understand what happened, plunge into a pleasant sleep, which nothing puts until morning. If a person does not wake up until the morning, and the effect of the sound of a physical stimulus will cause discomfort, in the morning the person will have a feeling of failed sleep, which will negatively affect the general condition of the person. Despite a dream lasting 8-9 hours, it will seem to a person that he has not even closed his eyes. All this will be accompanied by a state of lethargy, fatigue and unwillingness to do anything, an increased need for sleep.

3. In nightmares, hidden fears and conflicts of a person can appear. These fears are felt by the subconscious of a person throughout the day, it is regularly fueled by thoughts of some terrible event or fear, and in a dream, the subconscious mind throws these fears out, and all the terrible situations that were hidden from him during the day in deep in the subconscious. So, if you are terribly afraid of heights, you can constantly wind yourself up: “How am I afraid of heights!”, And the mere thought of heights puts you into a state of stupor. You accumulate in your subconscious a fear of heights, and during sleep you are more likely to dream that you are falling down. Do not be surprised by what happened - after all, you yourself repeated the same fear until it was released from your subconscious.

4. Sometimes nightmares complement a person's self-preservation instinct, intensify his phobias and, thereby, help a person to avoid such phenomena in real life. Such nightmares are called prejudicial.

Many people who have experienced all the negative effects of nightmares are interested in the question: "Is it possible to get rid of nightmares once and for all." Most likely the answer will be negative, since nightmares are the result of the work of the human subconscious, and all the secrets of the human subconscious have not been discovered to this day. However, this does not mean that now you should sit back and accept all nightmares with honor. Of course, there are ways to deal with nightmares that will help a person get rid of obsessive thoughts before bed and create the best conditions for a restful, sound sleep.

1. Determine the cause of the nightmare and eliminate it. So, if the cause of nightmares is a disease, it is necessary to direct all efforts to get rid of this disease. If the illness will pass, the nightmares will also disappear. When the cause is eliminated, the effect changes - everything is simple. But what if the cause of the nightmares is subtle? In this case, it is necessary to combat nightmares by analyzing internal phobias. Memories of what life situation are so painful for you that they haunt you even when you sleep? What are you most afraid of in a dream? After the first decisive action aimed at eliminating the cause of the nightmare, a person's sleep will become much calmer and more peaceful.

2. In every possible way, try to avoid the influence of external stimuli on you before bedtime. First of all, this applies to horror films, the viewing of which by 99.9% guarantees a person the appearance of a nightmare, which will negatively affect a person from the inside. Also, you do not need to play computer games involving violence, even during the day, and even more so before bed. Another strong irritant that can lead to nightmares is talking on topics that are unpleasant for a person, which cause him to fear and annoy. Try to talk and think exclusively about pleasant things before going to bed, watch TV programs that set you in a positive mood, and also listen to light relaxing music just before bed.

3. Sleep hygiene is above all! Very often nightmares are caused by insufficient air in the room. Therefore, be sure to ventilate the room before going to bed, and then close the windows tightly so that the noise of the street does not interfere with your sleep. Remember to turn off your TV, computer, and your cell phone before going to bed. The mattress and pillow play a very important role in sleeping - they should be comfortable for you.

4. One of the reasons you have nightmares can be a fear of the dark. In this case, you should not create pitch darkness in the room, otherwise you will constantly feel that something is threatening you. Try to make things in the room visible.

5. Use sedatives. If you have tried various ways to get rid of nightmares, but none of them have had the desired effect, drink a sedative collection at night - it contains exclusively natural ingredients that have a calming effect on the human psyche. The use of this drug before bed will help to cope with the flow of negative thoughts, constant concentration on problems. As a rule, the sedative collection includes peppermint leaves, motherwort herb, rhizomes with Valerian officinalis roots, licorice roots, hop cones. It is also allowed to use several valerian tablets before bedtime. The main thing to remember is that valerian tablets can lead to drug dependence, and therefore you need to be careful not to overdose.

6. Visualization. Many people know about the true benefits of visualization, but only a few use their knowledge in practice. Visualization is not only able to cure a person of many ailments, bring harmony and happiness into his life, but also save a person from nightmares. To start visualization, you need to take a comfortable position, lying on your back, it is possible to turn on light relaxing music (sounds of nature). Close your eyes and imagine that you are in a place where you have long wanted to visit - mentally be transported there. Let's say it's a beach. A light breeze is blowing, seagulls are singing loudly, circling over the water, the sound of the surf is barely heard. You are lying on the beach completely alone, nothing disturbs or worries you. You do not need to rush anywhere, the whole world belongs to you and only you. An incredible wave of relaxation envelops your body, your mind rests. The world is beautiful.

And now that you have imagined a place where you are comfortable and calm, every time before going to bed, you can mentally return there. After just a few uses of the visualization technique, your sleep will return to normal, and you will forget about the existence of nightmares.

7. More rest. Nightmares most often come to people who devote most of their time to wakefulness, completely forgetting that in order to fully restore vitality, a person needs to sleep at least 8 hours a day. Lack of sleep often leads to the development of depression and the appearance of stress, and depressive states, in turn, become the key to a wonderful, wonderful ... nightmare (forgive the pun). Therefore, if you feel that your eyes are drooping, drop everything and go to rest. If you do not have enough time allotted for work, do not sacrifice rest time for this, it is better to think about how you can make your work more efficient (for example, reduce the execution time of an operation that is not significant for the success of the operation).

8. Stop drinking strong coffee and tea before bed, do not smoke or drink alcohol. All of the above leads to sleep disturbances due to the fact that caffeine and nicotine are excreted from the body for a long time. Alcohol, on the other hand, completely shakes the nervous system, and a person in nightmares begins to experience not only what he thought about during the day, but also nightmares that the person did not even think about. All those who argue about the benefits of alcohol for sleep are deeply mistaken. Of course, alcohol "cuts out" the human brain, puts it into a state of sleep, and a person falls asleep faster, but such a person has nightmares several times more often, and in the morning he does not feel very well, to put it mildly.

9. Aromatherapy. Use scented lamps to normalize sleep. A few drops of bergamot, ylang-ylang, patchouli, lemon balm or sandalwood aromatic oil strengthens the human nervous system, allowing it to prevent nightmares. Nevertheless, despite the positive effect of scented lamps and candles, they should not be used for too long before going to bed, as the pungent smell can cause a headache in a person, which will only contribute to the appearance of nightmares. Scented candles should be extinguished before bed.

So, dear reader, be attentive to your mental health, lead a healthy lifestyle and ... follow the recommendations of this article - and then no nightmares will interfere with your sound healthy sleep.

Remedies for nightmares

You woke up again in beads of cold sweat, moaning in horror? I had a nightmare. Know that you have the power to get rid of unwanted and frightening dreams.

Proven Remedies for Nightmares:

Special evening drinks

Such drugs directly drunk before going to bed save from the horrors in a dream:

boiled warm water with a spoonful of linden honey.

herbal tea with or without brown sugar.

cool spring water with a lemon wedge.

Physical exercise

Exercising is recommended to avoid nightmares before lying down on a soft bed. Better yet, organize a full workout. The more effort you put in, the less likely you are to have an annoying nightmare.

If charging or training is not possible, in this case, you should try to master the meditative state, or do yoga.

Sleep hygiene

Before a sweet dream, you should not gorge yourself, especially meat, pastries or smoked meats. Sleeping with a full stomach is disturbing, and nightmares are frequent.

The ambiance in the bedroom matters. If there is stuffiness, stench or dust in the sleeping room, naturally, terrible dreams will come. Ventilate the bedroom, install a quality air conditioner, or at least a humidifier.

Pay attention to your favorite place - the bed. Perina should not fall by 10-20 cm, the mattress should be soft and springy to hold the tired body. A hard bed is also not acceptable if you are not used to such experiments. The pillow is of medium size, not too flat and does not force the neck to bend sharply.

It is desirable that the sleeping place be away from the table, personal computer, TV. If it is not possible to allocate a room for relaxation, when renovating, zone the space, separating a special corner for sleeping in non-disturbing, pastel colors.

Eliminating the causes of nightmares

If the nightmare is caused by snoring, treat apnea; if you dream that something is piercing pain, look for a disease of this organ or limb. It is also better to track fatigue and take action, resting more - and not at the computer, but in the bosom of nature.

Washing before bed

Washing with cool water relieves nightmares, Japanese scientists have found. But the Russian "whisperers" and "grandmothers" have long known about this means against nightmares, adding to it a conspiracy.

Psycho-training

Check out techniques for managing your dreams. And in a nightmare, try to overcome it without avoiding danger. According to statistics, if you become aware of your capabilities in a dream and begin to control both nightmares and other dreams, your life will last for 5-8 years.

You can also imagine a protective cocoon of bright and luminous energy that separates you from the cold and darkness of the surrounding night world.

Unverified nightmare remedies:

Conspiracies against nightmares

From nightmarish visions, it is supposed to be the best means to light a candle in the night twilight, and toss a wax deposit that will accumulate, after complete melting, into a dish of water, saying: “I remove fears, fears, commotions from the slave (name) and lock it with 12 locks and constipation. Come to rest on the slave (name). In the name of the Father and the Son and the Holy Spirit. Amen". It is necessary to wash with this water and quickly throw it out onto the street.

There are also some pretty simpler rituals. On a glass of evening drink, say “Don't sleep, go away. Sleep, come! " and have a drink. Do not forget to look at the interpretation of sleep in our dream book.

When you want to save a loved one from a nightmare, you need to whisper to the back of the head: “May the road until dawn become bright for you. In the name of the Father and the Son and the Holy Spirit. Amen!".

Be sure to clean up the bedroom on the first three days of the full moon. Throw away those things, the purpose of which is unknown, or you no longer benefit from them.

If the listed methods did not work, contact a psychologist.

If you are scared of what you dreamed and want to forget it as soon as possible, say this sentence several times and try to fall asleep again.

• What do the nightmares mean

Why do I have nightmares

Very often, nightmares are caused by physiological reasons - illness, pregnancy, fever, alcohol and certain medications, respiratory arrest syndrome during sleep, overeating heavy and spicy foods.

How to get rid of nightmares

Try to identify the causes of the nightmares and fix them. If you are unable to identify the causes on your own, contact a psychologist who will work with your internal phobias.

Here's how to fall asleep with a hangover

Hangover syndrome in the vast majority of cases is accompanied by insomnia. It is very difficult for a person in this state to fall asleep without sleeping pills. After a long binge, his dreams are replaced by nightmares. There are various ways to relieve the syndrome. Together with their relief, the problem of how to fall asleep from a hangover is solved.

Types of insomnia after binge

Alcoholic insomnia aggravates the negative processes occurring in the human body with withdrawal symptoms. Exhausted by the illness, the patient does not know how to fall asleep after a binge. All this happens against the background of nervous and physical exhaustion. There are several types of alcoholic insomnia:

• A person cannot sleep for a long time. Insomnia after binge is accompanied by headache and increased nervous tension.
• Poor sleep that is constantly interrupted by nightmares.
• Complete insomnia after alcohol, accompanied by hallucinations and anxiety, which is borderline with alcoholic delirium.

At home, you can fight insomnia in various ways. Sleep disturbance continues for a long time even after a person completely stops drinking alcohol.

Sleep disorders

Very often you can hear from people who drink for a long time the complaint: "I can not sleep after alcohol." Many of them find this surprising. Generally, alcohol causes drowsiness. Such a reaction of the body to strong drinks is observed in people in the early stages of the development of alcoholism.

The main reason why it is impossible to fall asleep after a binge is the overstrain of the nervous system caused by alcohol intoxication.

Not everyone suffers from alcohol insomnia. "I can not sleep with a hangover" - most often you can hear from people suffering from autonomic disorders. In this case, the cause of insomnia is hypersympathicotonia. Another common cause of alcohol insomnia - severe depression. A person is seized by a panic state that does not allow him to sleep.

Restful sleep and the general painful condition that accompanies the withdrawal syndrome greatly interferes with restful sleep. It becomes one of the reasons why hangovers have nightmares. A person has a headache during this period, there is a burning sensation in the solar plexus and heaviness in the pancreas, vomits, vomits.

How to restore sleep

There are various ways to restore sleep after a binge. One of them is medication. In this case, sleeping pills and sedatives are taken. Very often, people who cannot sleep after a binge increase the dosage of medications. It is absolutely impossible to do this.

An overdose of drugs can provoke a sharp deterioration in a person's health and cause death.

Before taking medications after drinking at home, it is necessary to cleanse the human body from the decay products of ethanol. A large number of medications cannot be combined with alcohol. Self-treatment can only be carried out by those who know well how and what to do in such situations. .

What medications should I take?

There are various drugs that can be used to help normalize sleep after binge at home. They can be conditionally divided into two large groups - strong and weak acting. Toxicologists with a hangover do not recommend drinking any remedies without consulting a doctor.

Medications of weak action include tinctures of motherwort, valerian and other herbal decoctions, as well as grandaxin, glycine, biotredin, novopasit and some others. Strong drugs include such as elenium, diphenhydramine, alzolam, etc.

The problem of how to fall asleep after a binge should be solved in conjunction with solving the problem of getting rid of nightmares. They are carried out together with the complete relief of the hangover syndrome.

Folk remedies

There are many ways among the people of how to fall asleep from a hangover quickly and not see any terrible visions. They are quite simple and well known to a large number of people. After a heavy drink in a person, the production of melatonin, which is responsible for sleep, is disrupted in the body. Its increased amount in the blood knocks the body out of the sleep rhythm.

First of all, it is necessary to get rid of the alcohol found in the human body as much as possible. To do this, you need to rinse his stomach and force him to take a warm shower. After that, the patient should eat chicken broth, drink a large amount of weakly brewed tea with lemon and honey, or 1-1.5 liters of mineral water. All this will help stop the effects of a hangover. The human body will come out of a stressful state, calm down and sleep will come as a defensive reaction.

• Take different medications at the same time.
• Combine medication with alcohol.
• Use drugs without consulting a doctor.

What to do with nightmares?

Many people can dream of nightmares even without alcohol. They do not always dream only after a binge. Such visions are characteristic of people with a sick mentality. Some doctors believe that rare nightmares are even beneficial for the functioning of the human brain. Drinking alcohol only intensifies the nightly horror movies. Alcohol fumes make it difficult for a person to breathe. This generates images of suffocation in the person's head, which causes a physical reaction in the human body.

Frequently recurring nightmares should alert a person. These are more serious problems than the consequences of drinking hard liquor. Many people try to get rid of the nightmarish visions that haunt them with the help of wine or vodka. This only exacerbates the problem. Only a psychiatrist can help to cope with it. The cause of nightmarish visions is the overexcitation of the nervous system.

Herbal, pine or honey baths help to remove it perfectly. They are able to relieve a person from insomnia, anxiety and nightly "horror films". 2 hours before bedtime, it is good to take a glass of water with a tablespoon of natural honey diluted in it. For a herbal bath, it is better to use motherwort. A decoction of dry poppy heads will help to fall asleep and get rid of bad dreams. For 0.5 liters of boiling water, 3-4 medium poppy heads are enough.

What should not be taken for a hangover?

Each person's body is individual and reacts to alcohol and drugs in different ways. There is a list of drugs that should not be taken to combat insomnia after taking alcohol-containing beverages to absolutely everyone. Among them:

• Fazepam. The drug should not be taken until the alcohol decomposition products are completely removed from the body. It causes side effects in the form of aggression, hallucinations, loss of motor coordination, and many others. During sleep after taking the drug, a person may experience profuse vomiting and choking.
• Corvalol, Valoserdin and Valokardin. Phenobarbital, which is part of these drugs, cannot be combined with alcohol. This can damage the cells in the brain and cause it to malfunction.
• Phenibut, Afobazol. During a hangover, these drugs absolutely do not help to cope with insomnia. The glycosides they contain can have a negative effect on the work of the heart.

Only desperate and unreasonable people can use medications together with alcohol. Their use without consulting a doctor can lead to the failure of the internal organs of a person, heart attack, stroke and even death. Even a mild degree of intoxication can be critical.

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This article is devoted to the mythological and medical aspects of such a phenomenon as a nightmare. It also provides tips on how to get rid of nightmares.

Since ancient times, people have associated their terrible dreams with the tricks of evil spirits and ghosts. The word Nightmare comes from the name of a demon from Scandinavian mythology. The demon's name was Mara, hence the derivative words such as "nightmare", "kikimora". The fact is that the word "mara", "sea", "pestilence" in most languages ​​means death. Probably, this similarity of names has remained since the times of the Indo-European language, when most of the peoples of Eurasia had one language.

Later, the creatures that sent the nightmare were called Incubi. The very first mention of the incubus occurs in English and Celtic mythology. Over time, incubi began to call all creatures that send bad dreams. The very word "incubus" means "lying on the chest", "dancing on the chest". Moreover, all such creatures have always been depicted on the chest of a person. It was believed that the Nightmare climbs onto the chest and begins to strangle the person. It was also believed that incubi thus became even stronger and could send damage to a person.

Our ancient ancestors, more than ever, were close to the answer to the question "What causes nightmares?" The answer lies precisely in the fact that all the Incubi danced and lay on the chest of a person.

It turns out that terrible dreams are very often caused not so much by psychological problems as by pressure on a person's chest. If you fall asleep, and during sleep your chest is in a squeezed position (hands are on your chest, lying on your stomach), then you will have a bad dream. There are no exceptions to this rule.

The thing is that with pressure on your chest, you start to have very slight breathing problems. The brain considers this to be dangerous to health and urgently drives you out of the state of sleep.

A nightmare is a normal reaction of the body to a stressful or health hazardous situation. The fact is that with an emergency waking up, there is a sharp turn on of consciousness. You paid attention to the fact that with a normal waking up, you "come to your senses" for some time, you want to sleep for a couple of minutes more, and you practically do not remember the dream you had. It's just that your brain has to go from a state of sleep to wakefulness, and do it smoothly. However, if you wake up from a nightmare, then you wake up abruptly. Your breathing is quickened, your consciousness is in extreme mode, you do not want to sleep at all, and you clearly remember your nightmare.

A nightmare once every one, two weeks is normal. However, if nightmares torment you constantly, then you should think about your mental state. In half of the cases, terrible dreams are associated with experienced stress, excitement, fear. In fact, stress and anxiety are also associated with fears. The main thing in the fight against nightmares is not a doctor or medicine, it is your fearlessness. To be afraid is generally stupid (not to be confused with the instinct of self-preservation). You don't want to spend your whole life on fear, do you?

The plots are directly related to your fears. If you are preparing for a public speech and are very worried, then you will most likely dream about how you will fail at this speech. If the fear is not pronounced, or the nightmare was dreamed of due to pressure on the chest, then the plot usually takes the form of a pursuit, a fall, etc.

Due to the fact that the plots of nightmares are well remembered (sometimes for a lifetime), they are often taken as a basis by artists, writers, musicians. Salvador Dali painted his dreams, Stephen King wrote books about them, etc. Who knows, maybe your nightmare will also take on material form (in a good way), and become the basis for a movie or a book.

This official medical term should in no way be confused with the term "nightmare". Nightmares occur during REM sleep and are well remembered. Night horror works differently ...

Night horror occurs at the moment of deep sleep, when dreams are not dreaming. Moreover, the person does not remember this, although he experienced a strong fear at the same time. What does it look like? A man suddenly jumps up in the middle of the night and starts shaking, waving his arms and screaming. After that, the person falls asleep again, and the next morning he does not remember anything, thinking that he slept peacefully.

Night horror can also be expressed in a calmer form. A person can just sit on the bed. Or he may start to scream and panic quietly. With night terror, it seems that a person is awake, since he can walk and his eyes are open. But this is not entirely true. A person is still in a state of deep sleep, which means that he simply does not notice either you or the surrounding reality. And unlike a nightmare, night horror is associated only with a mental state, and cannot happen due to pressure on the chest.

If you think that night horror occurs only in completely unbalanced people, then you are deeply mistaken. Everybody has night horror. You just don't remember it. Ask your family if they have seen you behave like this in the middle of sleep 🙂

This medical term is not yet well understood. It has little to do with nightmares, but it is closely associated with the mythology of the Incubus and Nightmares. Sleep paralysis is painless muscle paralysis when you wake up. It is often accompanied by hallucinations. In ancient times, it was believed that it was a genie or a brownie holding you, not allowing you to move.

Sleep paralysis lasts up to 2 minutes. It occurs in people suffering from lack of sleep, psychological weakness. In this case, sleep paralysis occurs only with natural waking up. If you get up in the morning under the ringing of an alarm clock, if someone woke you up, then sleep paralysis will not affect you.

Nightmares and other sleep problems do not need to be feared. There is a scientific explanation for everything. Bad dreams are just as good as good ones. In any case, you will wake up and say with relief: "Thank God, this is just a bad dream."

How to get rid of nightmares?

It is nightmares that make you feel a sense of panic and intense anxiety. Having established the true cause of their appearance, it is possible to determine the ways of dealing with them. So, this article will address the question of how to get rid of the nightmares.

Often, night fears haunt a person because of a disease that arises in the body - if this is so, then by directing all efforts to eliminate it, dreams will gradually go away. Decisive action in resolving this issue must be taken in relation to internal phobias. Throughout the day, a person is under the influence of various life situations, many of which are associated with the experience of inexplicable fears. In a dream, they are thrown into the subconscious and turn into a real nightmare - in this case, everything should be aimed at analyzing the existing phobias. For example, if there is a fear of the dark, then small bedside lamps will help ensure a peaceful sleep - so, interior items in the room will become visible, therefore, the fear associated with darkness will disappear.

A good night's rest provides a comfortable sleeping environment. An unventilated room, extraneous noises - in this, one should also look for the reasons for such visions. A comfortable pillow and a mattress are also important attributes in this matter. The consequence of a violation of the regime of work and rest is the emergence of depressive conditions, which, in turn, can provoke unwanted nocturnal manifestations. The correct organization of life will greatly reduce the risk of their occurrence, therefore, will help both get rid of nightmares and normalize sleep.

In many cases, natural sedatives taken shortly before sleep can help cope with nightmares - their action will be aimed at distracting from negative thoughts and will allow you not to focus on problems.

Strong tea, coffee, an obligatory cigarette before bedtime, alcoholic beverages as a "sedative" will only lead to the fact that the active substances of the above products - caffeine and nicotine - will act on a person throughout the night, while alcohol will completely generate in the sleeping person's head terrible plots of night dreams.

One of the common causes of nightmares is considered to be eating a lot before going to bed. So, an overflowing stomach, which is obliged to digest the food received, provokes the brain to be active, thereby preventing the body from completely relaxing and resting.

People using the visualization technique can say goodbye to the existence of nightmares - its essence lies in the presentation of situations that are more pleasing to visual images. So, having created a certain image, you can constantly reproduce it in thoughts during preparation for sleep - for its normalization, this measure will be quite effective.

As a preventive measure, it is worth trying the use of aromatherapy, only here the period of using candles and aroma lamps should be taken into account - it should be short-term. If night fears are repeated and pose a threat to health, then, of course, the help of a specialist will be required.

After analyzing all of the above, everyone will determine their own cause of restless sleep and find the "recipe" necessary to get rid of this scourge. Therefore, a person can both get rid of nightmares and significantly improve his physical condition!

How can you get rid of nightmares?

The temperature in the room should be neither too high nor too low. A person who is very tightly wrapped and covered, under a heavy blanket, in a loose pillow, may dream that he is being strangled.

Pajamas should not cause any inconvenience (elastic bands, tight seams, tight collars). The bed is wide enough, not too soft, but not hard either. Remove mechanical alarms so that they do not tick during sleep, and turn electrical alarms so that the numbers do not "look" at you. Excessive flickering in the room is not needed, but it will still give a signal, even if it is turned to the wall. By the way, neither an electronic alarm clock, nor a radio, nor other electrical appliances should stand close to the bed. It is better that they are not in the room at all. The mobile phone is taken out first!

Flowers and perfumes with harsh, heavy odors are best removed.

Nightmares. Nightmares.

Nightmares or frightening dreams with a threat to life or safety charge us with negative emotions for the whole day. It is estimated that about 4% of the adult population has nightmares, while among children and adolescents the percentage is much higher, at about 70%.

Causes of nightmares

Nightmares can have a variety of origins and go hand in hand with mental health problems. Diseases that can cause nightmares include substance abuse, anxiety disorder, schizophrenia, borderline personality disorder, and traumatic stress disorder.

There are several types of typical nightmares. Deserve special attention nightmares associated with PTSD... They appear in 80% of patients and it is this type of nightmare that is better diagnosed, since the stress underlying nightmares is obtained as a result of traumatic experiences, for example, as a result of an accident, being in a war zone, rape or the loss of a loved one. This type of parasomnia can accompany the patient throughout his life.

Recurring nightmares are based on real traumatic events in the past. Scientists suggest that recurring dreams are stored in memory in the form of a fixed pattern (anchored in the memory of the stress experienced). The nightmare scenario is often autobiographical. Unlike other memories, a bad dream reproduces the events of the past in full, makes you worry not only at night, but also throughout the day.

Severe stress can trigger nightmares. Thus, a “vicious circle” is formed, stress causes a realistic nightmare, and nightmare has a strong negative impact on the person's feelings upon awakening. The mechanism repeats itself over and over. The higher the stress level, the stronger the nightmare. Efforts to avoid nightmares will ultimately lead to REM sleep disturbances and early awakenings. Such a person will feel not rested and sleepy.

Nightmares can be the result exposure to psychoactive substances that disrupt the functions of the mediator (conduction) systems in the brain (mainly associated with norepinephrine, serotonin and dopamine, as well as acetylcholine and gamma-aminobutyric acid, GABA).

What symptoms do you need to see a doctor

To get rid of nightmares, you need to be treated under the supervision of a specialist. The problem is that most patients do not recognize this sleep disorder as a disease. Seeing a certified professional with work experience is the best and most effective way to deal with insomnia and nightmares.

Symptoms requiring a visit to a doctor, psychotherapist or somnologist:

- have great difficulty falling asleep.

- you cannot sleep longer than 30 minutes,

- wake up several times during the night and then cannot sleep again,

- repeated episodes of awakening from sleep are accompanied by feelings of intense anxiety, fear, anger, sadness, disgust and other negative emotions associated with the content of the dream,

- awakening occurs in "full combat readiness", with a feeling of confusion of thoughts, immediately a very clear recollection of the content of the dream comes,

- the presence of a real event in their past, which carries negative emotions and resonates with the content of the dream.

Treating conditions that cause nightmares

Fortunately, there are many treatments and ways to deal with nightmares. People who have been able to overcome this disease have improved sleep quality, they wake up refreshed and are less overworked at work, and sleep less during the day. Getting rid of nightmares improves your overall physical condition. Each nightmare is unique and only the doctor can decide which type of treatment to use.

There are several ways to deal with nightmares.

1. At the beginning it is worth analyzing your habits associated with falling asleep, because in many cases, modifying them a little can significantly improve the quality of sleep.

2. You can also resort to drug therapy(always used under medical supervision.). Sleep pills are most commonly used to treat sleep disorders. Their effectiveness mainly depends on the cause of the nightmares. Drug therapy has been shown to be the best treatment for parasomnias associated with substance abuse and nightmares with nocturnal awakenings.

Sleeping pills: Bromisoval (Bromisovalum), Diphenhydramine (Diphenhydraminum) (Doxylaminum), Temazepam (Temazepamum), Phenobarbitalum (Phenobarbitalum), Flunitrazepam (Flunitrazepamum), Eulrazepamum, Elurazepamum (Flurazepamum), Flurazepamum (Flurazepamum) ), Zopiclonum, Clomethiazolum, Midazolamum, Nitrazepamum.

All drugs are addictive when used for more than 4 months and are strictly prescription drugs. The hypnotics of the diazepine group are best tolerated.

A safer drug in the treatment of parosomiasis is melatonin (melatonin). Melatonin is a hormone produced by the pineal gland (located in the brain, belongs to the photoendocrine system), but after thirty years it produces too little of it. There are disturbances in circadian (cyclic) sleep rhythms: increased fatigue, depressive syndrome develops. You can make up for the lack of melatonin in the body with the help of synthetically synthesized. It is sold in the pharmacy chain under the same name, only from different manufacturers (Italian, Indian and Russian).

Lavender flowers- natural sedative, helps to improve sleep. It is used not only as a medicine for parasomnias, but also as a remedy for stress and irritability. Lavender is often added to the bath. Bouquets of plant flowers, placed in the bedroom, are able to ensure a healthy sleep.

Melissa herb- an infusion of lemon balm leaves acts as a sedative. Treats sleep disorders. Especially recommended for the elderly.

Valerian root- the infusion of the plant helps to fall asleep, soothes, eliminates insomnia. Valerian is also used to combat stress.

Each medicine contains substances that interfere with the body's natural cycle. Therefore, you need to be careful and moderate in the use of sleep drugs. The constant use of herbs and other natural medicines can lead to psychological dependence. Swallowing pills before bed becomes a kind of ritual that is repeated every night. Falling asleep naturally will become impossible as the brain constantly sends out signals that prompt action to take the medication.

3. Psychotherapy. The best choice for psychotherapy is cognitive behavioral therapy. Various CBT techniques have been shown to be effective in reducing the incidence of nightmares. Therapy is aimed at changing the mechanism of the nightmare scenario by influencing the cognitive model of the formation of dreams.

Most commonly used: imagination or rehearsal therapy. The treatment approach is based on the destruction of bad thoughts, emotions and behavior. The therapeutic procedure itself is very structured.

- The patient recalls his nightmares, writes them down.

- Then, under the guidance of a psychotherapist, some elements and details of individual events are changed so as to replace all the negative elements of the dream with positive ones.

- Later, a positive experience is consolidated that can influence the content of the nightmares that arise in the future.

Preventing nightmares

1. If you are light sleepers, eliminate any noise in the bedroom that interferes with sleep. The noise "paralyzes" the dream.

2. Move large clock faces out of your bedroom, out of your field of vision. You can hang them over your head or place them on the ground next to your bed. If you look at the clock before going to bed, it seems that time passes more slowly, then stress and arousal are formed.

3. Lighting in the bedroom is very important. The eyelids let light in very easily and simply closing the eyes may not be enough to maintain an adequate level of darkness for undisturbed sleep. Good curtains or blinds should protect from light, street lights in the evening and at night, from the first rays of the sun in the morning. If you enjoy reading a book before going to bed, you should take care of the light to be warm, natural, preferably low lamp wattage (but sufficient so as not to tire your eyes when reading the text).

4. If you have trouble waking up, try to expose yourself to sunlight or bright light. This will restore biorhythms and, when dusk comes, it will be easier to cope with falling asleep.

5. Always take care of the timely change of bed linen. Air out the room for a few minutes before bed.

6. Avoid extraneous strong odors in the bedroom (smell of food, air freshener).

7. Do not bring food into the bedroom, the smell of food can cause hunger at the wrong time. In addition, the presence of food in the bedroom can increase the likelihood of allergenic mold and mildew.

8. An hour before bedtime, you can have snacks containing carbohydrates, but do not exceed the calorie value of up to 100-200 calories (the number of calories, as a rule, is on the packaging of any food product). It is better to have a short snack in the evening, which will help prevent the urge to eat at night, hunger leads to loss of sleep.

9. In the afternoon or 3-4 hours before bedtime, you should do physical exercises lasting at least 30 minutes. In addition, physical activity helps prevent stress, which is one of the main factors affecting sleep.

10. The temperature in the room is very important for sleep. The bedroom should be colder than the rest of the apartment. It is better to choose a room for a bedroom in an apartment with the smallest number of windows that are not located on the sunny side, or simply equip the room with air conditioning.

11. Limit alcohol consumption in the evening. After 19 hours, it is better not to drink alcohol at all. Alcohol, in the beginning, will make it easy to fall asleep, but sleep will be shallow and intermittent. The more alcohol you drink, the more time your body needs to process it. Sleep during this period will be of low quality, the fast phase will not come on time. As a result, the likelihood of nightmares will increase.

12. You should not drink coffee and strong tea more than two cups a day. After 15.00, you should not drink coffee at all. Caffeine remains in the body for a significant period of time, and its presence can cause disruption and fragmentation (disruption of the integrity) of sleep.

Practicing good sleep hygiene will help eliminate many of the causes of parosomnia, but in some cases it may not be enough to resolve all nightmare problems. Adequate sleep hygiene is a prerequisite for any planned treatment to have the desired positive effect.

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Everyone knows that sports and proper nutrition are the key to excellent health and good mood. However, there is an element that is even more important to maintain great shape. Unfortunately, he is often forgotten: young people are especially forgetful with their craving for parties and activity at any time of the day or night. It's about healthy sleep.

If a person complains of absent-mindedness, chronic fatigue, irritability, one should not immediately suspect a serious illness. Most often, these symptoms indicate that the patient's body does not have enough sleep.

Sleep is essential for the body to restore vitality. Many do not attach importance to the duration of sleep or do not know at all what the risk of sleep deprivation. However, doctors consider it as a pathological condition that differs in a number of obvious symptoms.

First of all, the consequences of chronic lack of sleep are reflected in the appearance. The less a person slept during the past nights, the more it is imprinted on his face. From lack of sleep, bruises and bags appear under the eyes, proteins turn red, and the skin turns pale.

However, the circles under the eyes are just flowers. The whole bouquet of symptoms appears gradually, as fatigue builds up in the body. This is a bad mood - up to depression, chills, nausea. Feelings of constant sleepiness can be accompanied by hallucinations, incoherent thinking, and loss of motor coordination.

If you persist in not letting your body relax, biorhythms are seriously disrupted. Even when the patient reaches the bed, it is not possible to fully rest: the sleep becomes sensitive, intermittent, nightmares torment - and in many cases insomnia.

Exhausted by lack of sleep, the body will give its careless owner a whole bunch of diseases. The cardiovascular system will be under attack, diabetes mellitus, obesity, impotence and other equally serious ailments develop. The likelihood of a stroke increases by 4 times, and by 2 times - all kinds of oncology, in particular, bowel or breast cancer. Scientists have found that people who sleep less than six hours a day have an increased risk of sudden death - in men, by 300%.

As the doctors explain, after a day of continuous wakefulness, special chemical processes are triggered in the brain, which provoke mental disorders. A person is easily excited, becomes nervous and irritable. After two days of lack of sleep, neural connections in the cerebral cortex are disrupted, and the hormonal background changes. The load on the heart and other internal organs gradually increases, and the brain cells die.

But during normal, healthy sleep, the body gets rid of negative memories, the level of stress hormone in the blood decreases. The brain manages to process problems and experiences. But how to get back to normal if the signs of sleep deprivation are already there?

Chronic sleep deprivation is treated with hypnosis, psychotherapy and sedatives. But this is in severe cases. Well-known folk remedies will help most of those who have not had enough sleep. This is honey with herbal decoctions - hawthorn, lemon balm, mint. The same decoctions are also good when dissolved in a warm bath, which is recommended to be taken before bedtime.

But the main thing is to learn how to sleep properly! Doctors say that the most useful sleep is from 11 pm to 2 am. During this time, the production of melatonin, a hormone that performs several important functions, increases. It normalizes blood pressure, improves sleep, strengthens the immune system and slows down the aging process. And another hormone, serotonin, will wake you up early in the morning. When their balance is imbalanced, people who sleep less than the prescribed time and go to bed later than two in the morning are more likely to have problems with sleep.

So, practice good sleep hygiene. Go to bed at the same time before midnight. Take a walk in the fresh air before going to bed, stress during the day will not hurt either. In the evening, do not drink drinks containing caffeine and alcohol - it is better to drink herbal teas. Cut down on smoking. Eat no later than 2 hours before bedtime, but it is not recommended to go to bed on an empty stomach. Ventilate the bedroom well, keep the window open (the optimum temperature in the room is 18-20 degrees). Before bed, you can listen to relaxing music, but it's best to go to bed in silence - and in the dark.

A comfortable sleeping place also plays a significant role. It should not be too soft and not too hard, the ideal solution is an orthopedic mattress. The pillow should not be too high or too soft. That seems to be all the rules. Observe them - and you are guaranteed a healthy, restful sleep without nightmares.

Unlike nightmares, disturbing dreams do not make you wake up in the middle of the night in a cold sweat. Nevertheless, they are unpleasant to deal with. Every time you open your eyes in the morning, you will not leave the thought that the dreams had a secret meaning. But are nightmares really that bad? Let's try to explain this phenomenon from the point of view of psychology.

Dreams are a window to our subconscious

It is generally accepted that our dreams are a reflection of the subconscious. Otherwise, how to tie together our real thoughts and secret desires? It fell to the share of disturbing dreams and nightmares to clean up the rubble and rubbish that have accumulated in our memory. All these unnecessary memories and information that will never be useful again should have an outlet. Thus, strange and terrible dreams are a kind of cleaners, plunging into the abyss of the subconscious and taking everything unnecessary with them. It is worth noting that dreams have always been a mystery to people. And only a select few tried to "look" into the dreamer's head, connecting the plots of various dreams with secret thoughts and hidden desires. It is not surprising that the interpretation of dreams is so beloved by psychotherapists, mediums and clergy. Representatives of these professions like no one else to seek out the secret meaning.

Dream analysis

According to statistics, one in twenty residents of the United States of America suffers from dreams that disturb him. To a greater extent, children and adolescents are susceptible to this, whose nightmarish plots are cyclical and repeat with enviable constancy. And although a bad dream, in which strangers chased a child, cannot be described as a nightmare, there is still little pleasant in it. Every time a baby goes to bed, the last thing in the world he wants to relive the plot of this drama. And for adults, disturbing dreams with many secret signs are not particularly pleasant. The famous Austrian psychoanalyst Sigmund Freud tried to find the first interpretation of nightmares. In his book, Interpretation of Dreams, he answered many incomprehensible questions regarding the connection with the human subconscious.

"Spy holes"

Dr. Freud believed that dreams are a kind of spy trick through which we can access unfulfilled desires. The same can be said about unrealized opportunities and emotions hidden in the depths of the subconscious. The founding father of modern psychoanalytics was convinced that dreams protect human sleep from the encroachment of external factors: heat or cold, noise, pain or touch of other people.

Poor Sleep Causes

Getting rid of nightmares is impossible without understanding their origin. Nightmares, like everything else in our life, do not arise from scratch. You may be surprised at their interpretations, but you cannot help but acknowledge these obvious reasons. Unpleasant plots of night dreams can cause fears and phobias that a person has in real life. Another most obvious cause of nightmares is PTSD and the anger or rage you experienced before going to bed. Also among the reasons for poor sleep can be called an embarrassment that happened to you not so long ago, a depressed mental state, health problems, alcohol or drug abuse. And even a strong aversion to someone or to something can cause an unpleasant dream.

What do dreams mean?

But why is the interpretation of dreams not always unambiguous? Because different interpreters of dreams understand this or that plot differently. And if most of them agree, the version quickly gains popularity. For example, dreams of falling from a great height are believed to indicate the dreamer's latent anxiety. Also, this plot can predict the breakup of friendships or romantic relationships. The trap or persecutors reflect the problems of life and the inability of the person to cope with the situation in reality. Dreams filled with violence and blood are perceived by people as a warning about future problems, the solution of which will not come soon. If you see blood, but do not see the fact of violence, then this plot does not bode well at all. He points to an imminent meeting with close relatives.

Seeing a therapist can answer questions

That is why in our desire to interpret dreams, as a rule, we turn to several sources. We can never know which version should be taken as the ultimate truth. The interpretation of dreams can be compared to art, the masterpieces of which cannot be imagined without guesswork. In the event that you regularly suffer from nightmares, we advise you to go to an appointment with a practicing psychoanalyst. People of this profession, like no one else, can connect consciousness with subconsciousness. Try to find someone who has experience in the field.

Symbols matter

Most practicing psychotherapists look for common symbols for a detailed analysis of the nightmare, which could be a hurricane, an abandoned school building, a car accident, or a phone call. All of these occult signs convey your hidden desire. For example, a dream in which you are racing somewhere behind the wheel of a car indicates a desire to hide from the problems of real life. A hurricane or tornado is a symbol of future (not always joyful) changes. However, the most common plot of nightmares is death. Many people do not like to talk about it, catching in such a direct signal of fate. But in fact, the plots with death do not portend an early death for the hero. This sign is much more blurred, it only indicates the end of the next life stage. For example, if in your dream a terrible fate befell your best friend, then friendship will move to a new level of development (relations will either greatly improve or worsen greatly).

The subconscious is trying to connect with reality

Since through a dream our subconscious is connected with consciousness, in dreams we often see what we are used to seeing in real life. This is why people dream about sex so often. These plots can also boggle the imagination and even scare, because sometimes the dreamer sees at night something that he would never have done in real life. These strange and frightening sexual dreams are rooted in deep psychological causes. This is why dreams are best interpreted on an individual basis. While you are at an appointment with a psychotherapist, the specialist gets to know you, offers to fill out a questionnaire, asks questions of interest to him. After that, having familiarized himself with the plots of your nightmares, he can draw a more accurate conclusion.

Is it possible to get rid of nightmares?

If you feel tired and anxious in the morning, bad sleep may be the culprit. More often than not, everyday routine events appear in your dreams. But if in the evenings your mind and body are tense, all these events clump together, lay on top of one another and give rise to strange and frightening dreams. Try to clear your mind of disturbing thoughts by performing this ingenuous ritual. In the evening, find a secluded spot in the house, light a candle and stay there for a few minutes. Allow your thoughts to move spontaneously. Think about the past day, the problems and everything that bothers you. Don't try to control this flow. Once you let your thoughts out, you will feel relieved. Also, avoid alcohol, coffee, and violent movies before bed. And in conclusion, we will give you valuable advice: do not seek to take the signs from your subconscious mind literally.