Experiencing a bad dream can be troubling, leaving you anxious and struggling to fall back asleep. Maybe it freaked you out so much that you don’t even want to go back to sleep.
We put together a guide that offers practical strategies to help you calm your mind and return to sleep after a bad dream.
And don’t worry, it’s very common to be scared about going back to sleep after having a nightmare. The fear of getting caught up in it again makes it all to disconcerting!
How To Go Back To Sleep After A Bad Dream
Before we get to the nitty gritty, we have to point out one of the golden rules, the number one thing not to do after having a nightmare also applies to sleep in general.
You shouldn’t look at your phone right because not only is it a huge distraction, the blue light that it emits is proven to disrupt your sleep so much that it actually messes with your ability to produce natural hormones responsible for sleep.
In fact, in a perfect world you should turn it off altogether or set it aside at least an hour before bedtime. The longer, the better.
1. Practice Grounding Techniques
Immediately after waking from a bad dream, try these grounding exercises:
- 5-4-3-2-1 Method: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Deep Breathing: Take slow, deep breaths, focusing on the sensation of air entering and leaving your body.
- Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and moving up to your head.
2. Reframe the Dream
Changing your perspective on the dream can help reduce its emotional impact:
- Write it Down: Jot down the dream, then write an alternative ending that’s less frightening.
- Analyze the Dream: Consider what the dream might represent in your waking life. This can make it feel less threatening.
- Remind Yourself It’s Not Real: Say out loud, “It was just a dream. I’m safe now.”
3. Create a Calming Environment
Make your sleeping space conducive to relaxation with just a few tweaks to your sleep space:
- Adjust Lighting: Use soft, warm lighting or a dim night light if complete darkness feels uncomfortable.
- Comfortable Temperature: Ensure your room is cool but comfortable, typically between 60-67°F (15-19°C).
- Soothing Sounds: Play gentle white noise, nature sounds, or calming music to distract from unsettling thoughts.
4. Engage in Relaxing Activities
Instead of immediately trying to sleep, do something calming prior so you’re already in a peaceful state. What you don’t want to do, is watch a violent movie, workout or eat a heavy meal before you hit the sheets:
- Read a Light Book: Choose something enjoyable but not too stimulating.
- Listen to a Podcast or Audiobook: Opt for content that’s interesting enough to distract you, but not so exciting that it keeps you awake.
- Gentle Stretching or Yoga: Perform some light, calming movements to release tension.
5. Use Mindfulness and Meditation
Mindfulness can help center your thoughts and reduce anxiety:
- Guided Imagery: Visualize a peaceful, safe place in detail. This is useful for attempting to steer your dreams in a certain direction before sleep. For instance, reading before bed can help put you in the mindset to have dreams that contain desirable themes like adventure or sexual dreams.
- Body Scan Meditation: Focus your attention on each part of your body, releasing tension as you go.
- Mindfulness Apps: Use apps like Headspace or Calm for guided sleep meditations.
6. Avoid Common Pitfalls
Steer clear of habits that might make it harder to fall back asleep:
- Don’t Check the Time: Looking at the clock can increase anxiety about falling asleep.
- Avoid Screens: The blue light from phones or tablets can interfere with your sleep cycle.
- Skip the Midnight Snack: Eating can signal to your body that it’s time to wake up.
7. Establish a Post-Nightmare Routine
Having a set routine can provide comfort and signal to your body that it’s time to sleep:
- Change Position: Shift to a different sleeping position to create a mental break from the dream.
- Hug a Comfort Object: Hold a stuffed animal, pillow, or blanket for a sense of security.
- Repeat a Mantra: Use a calming phrase like “I am safe and relaxed” to refocus your mind.
8. Seek Support if Needed
If nightmares are frequent or severely impacting your sleep:
- Talk to a Therapist: They can help address underlying anxiety or PTSD that might be contributing to nightmares.
- Consult a Sleep Specialist: They can provide targeted strategies for dealing with sleep disturbances.
- Discuss with Your Doctor: In some cases, medication might be recommended to help with persistent nightmares.
How To Ground Yourself After A Nightmare
When we experience a nightmare, our body’s fight-or-flight response is often triggered, flooding our system with stress hormones. This can leave us feeling panicked, disoriented, and hyper-vigilant even after we’ve woken up. Grounding techniques help counteract these effects by:
- Bringing your focus back to the present moment
- Engaging your senses to reconnect with your surroundings
- Calming your nervous system
- Restoring a sense of safety and control
Effective Grounding Techniques
1. The 5-4-3-2-1 Method
We’ve already mentioned this one as a technique to help after having a nightmare but this one is great in many instances, including for engaging all five senses to refocus your mind on the present:
- Identify 5 things you can see
- Acknowledge 4 things you can touch
- Listen for 3 sounds you can hear
- Notice 2 things you can smell
- Recognize 1 thing you can taste
2. Deep Breathing Exercises
Controlled breathing can help regulate your nervous system:
- Inhale deeply through your nose for a count of 4
- Hold your breath for a count of 7
- Exhale slowly through your mouth for a count of 8
- Repeat this cycle 3-5 times or until you feel calmer
3. Physical Grounding
Engage your body to remind yourself of the present reality:
- Press your feet firmly into the ground
- Stretch your muscles slowly and mindfully
- Hold an ice cube and focus on the sensation
- Splash cold water on your face
4. Cognitive Grounding
Redirect your thoughts to neutral or positive subjects:
- Recite the alphabet backwards
- Name items in a specific category (e.g., types of fruits, car brands)
- Solve a simple math problem
- Describe your surroundings in detail
5. Sensory Grounding
Focus on comforting sensory experiences:
- Listen to soothing music or nature sounds
- Hold and describe a comforting object (e.g., a soft blanket, a smooth stone)
- Light a scented candle and focus on the aroma
- Drink a warm, soothing beverage like herbal tea
Creating a Grounding Kit
Consider preparing a “grounding kit” to keep by your bedside. This could include items like:
- A soft, textured object
- A calming essential oil
- A stress ball
- A small notebook and pen for journaling
- A list of affirmations or calming phrases
While nightmares are common, frequent, intense nightmares that significantly disrupt your sleep or daily life may indicate an underlying issue such as PTSD or a sleep disorder. If you’re experiencing persistent nightmares or having trouble coping, consider speaking with a mental health professional or sleep specialist.
Grounding yourself after a nightmare is a valuable skill that can help you regain a sense of calm and safety. By practicing these techniques regularly, you can become more adept at managing the after-effects of disturbing dreams, leading to more restful nights and peaceful mornings. Remember, everyone’s experience is unique, so experiment with different methods to find what works best for you.
Experiencing occasional bad dreams is completely normal. If you try implementing these strategies, you stand to improve your ability to cope with nightmares and return to peaceful sleep more easily.
Let us know in the comments if you’ve tried any of them!
