Every night, you spend over 2 hours dreaming. But what exactly are dreams? The short answer: nobody knows. Some people think that dreams are the brain’s way of responding to environmental cues during REM sleep. Others think dreams are a tool for mood regulation or memory consolidation. Whatever dreams are, having a bad one can ruin your whole day. Luckily, you might be able to have better dreams – if you follow our tips.
1. Play good sounds.
Want to dream about the ocean? Listening to sounds from a particular environment can trigger related dreams. Want to dream about a beach? Get a noise machine and listen to the sounds of the ocean. Just watch the volume. You want to perceive the sound, but not so much that it wakes you up.
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2. Eat the right foods.
You have several dreams a night, but you have to wake up within 5 minutes to remember it. So avoid anything that makes you restless, like caffeine after 2PM, alcohol or foods you’re sensitive to. Eat dinner at least 2 hours before bedtime, but make sure you’re not hungry since low blood sugar also causes lighter sleep. Finally, look for foods rich in tryptophan, an amino acid that helps you sleep soundly by improving your brain’s serotonin receptors. Try chicken, salmon or kidney beans. Need a midnight snack? Avoid foods that take longer to digest (meats and cheeses), which can cause nightmares.
3. Watch your pills.
Antidepressants make your days better, but can make your nights worse. Nightmares are a common side effect of SSRIs, since they make your bursts of REM more intense. Talk to your doctor about switching brands, since each variation uniquely affects different brains. Another pill that might affect you dreams? Taking B6 can make your dreams more lucid – so add it if you want more vivid ones, or stop taking it to forget.
4. Have an evening routine.
The better you sleep, the less likely you are to remember or have bad dreams. So keep a consistent sleep schedule and bedtime routine. What you do before bed matters, so try to relax and skip the scary movies. You might want to put yourself in a positive state of mind by listing what you’re grateful for just before bed. And consider cleaning your bedroom before bed. It’ll help you focus on sleep and relaxation, which will promote better sleep – and better dreams.
5. Sleep in the right position.
Want to have a sex dream? Sleeping on your stomach may help you get there, possibly because of how you breathe in that position. You should also think about sleeping on your back, which encourages sleep paralysis. Finally, avoid putting sheets or pillows over your nose and mouth. Doing so can trigger dreams of suffocation.
6. Play video games.
If you suffer from nightmares, you might want to pick up a hobby most associate with teenage boys: video games. Nightmares are scary because you can’t control them, but frequent gamers are used to controlling a situation that’s not actually happening – so their nightmares are more violent but not as scary.
7. Waft pleasant odors.
Ever smelled something and been instantly transported to your childhood? Turns out, smells are just as powerful when you sleep. Pleasant smells trigger nice dreams, while unpleasant odors trigger negative dreams – even though the dreams’ content aren’t related to the smells. So waft some pleasant smells into the room while you’re sleeping. Try a plug-in air freshener or diffuse some essential oils. They even make pillow sprays to help you snooze better.
8. Get some stress relief.
They’re called stress dreams for a reason – you have them when you’re stressed. So relieving stress before bed can help you avoid that nightmare about going to high school naked. If you’re upset, try meditating or journaling before bed. You can also do a gentle exercise like yoga to improve your sleep quality. Finally, massage your scalp to release calming and soothing serotonin and endorphins.
9. Get a dream journal.
Frankly speaking, there’s not a lot known about dreams. Sure, you can look through books to learn what the symbols mean. But how do you know if it’s true? The best way to learn about your dreams is to pay attention to them – which means you need to start writing them down. Then, as you analyze your dreams, you might find a connection between them and the challenges you’re facing in real life. Just make sure you do this immediately after you wake up lest you forget. Plus, writing out what happened can ease the fear behind a dream. Finally, if you’re intrigued by lucid dreaming, jotting down what you want to dream about may help you actually do so.
10. Go see a doctor.
The occasional bad dream is one thing. But what if you’re having recurring nightmares that prevent you from sleeping at all – and it’s affecting your work and personal life? When your dreams start to affect your life, it’s time to see a doctor, especially if you suffer from PTSD.Every night, you spend over 2 hours dreaming. But what exactly are dreams? The short answer: nobody knows. Some people think that dreams are the brain’s way of responding to environmental cues during REM sleep. Others think dreams are a tool for mood regulation or memory consolidation. Whatever dreams are, having a bad one can ruin your whole day. Luckily, you might be able to have better dreams – if you follow our tips.
1. Play good sounds.
Want to dream about the ocean? Listening to sounds from a particular environment can trigger related dreams. Want to dream about a beach? Get a noise machine and listen to the sounds of the ocean. Just watch the volume. You want to perceive the sound, but not so much that it wakes you up.
2. Eat the right foods.
You have several dreams a night, but you have to wake up within 5 minutes to remember it. So avoid anything that makes you restless, like caffeine after 2PM, alcohol or foods you’re sensitive to. Eat dinner at least 2 hours before bedtime, but make sure you’re not hungry since low blood sugar also causes lighter sleep. Finally, look for foods rich in tryptophan, an amino acid that helps you sleep soundly by improving your brain’s serotonin receptors. Try chicken, salmon or kidney beans. Need a midnight snack? Avoid foods that take longer to digest (meats and cheeses), which can cause nightmares.
3. Watch your pills.
Antidepressants make your days better, but can make your nights worse. Nightmares are a common side effect of SSRIs, since they make your bursts of REM more intense. Talk to your doctor about switching brands, since each variation uniquely affects different brains. Another pill that might affect you dreams? Taking B6 can make your dreams more lucid – so add it if you want more vivid ones, or stop taking it to forget.
4. Have an evening routine.
The better you sleep, the less likely you are to remember or have bad dreams. So keep a consistent sleep schedule and bedtime routine. What you do before bed matters, so try to relax and skip the scary movies. You might want to put yourself in a positive state of mind by listing what you’re grateful for just before bed. And consider cleaning your bedroom before bed. It’ll help you focus on sleep and relaxation, which will promote better sleep – and better dreams.
5. Sleep in the right position.
Want to have a sex dream? Sleeping on your stomach may help you get there, possibly because of how you breathe in that position. You should also think about sleeping on your back, which encourages sleep paralysis. Finally, avoid putting sheets or pillows over your nose and mouth. Doing so can trigger dreams of suffocation.
6. Play video games.
If you suffer from nightmares, you might want to pick up a hobby most associate with teenage boys: video games. Nightmares are scary because you can’t control them, but frequent gamers are used to controlling a situation that’s not actually happening – so their nightmares are more violent but not as scary.
7. Waft pleasant odors.
Ever smelled something and been instantly transported to your childhood? Turns out, smells are just as powerful when you sleep. Pleasant smells trigger nice dreams, while unpleasant odors trigger negative dreams – even though the dreams’ content aren’t related to the smells. So waft some pleasant smells into the room while you’re sleeping. Try a plug-in air freshener or diffuse some essential oils. They even make pillow sprays to help you snooze better.
8. Get some stress relief.
They’re called stress dreams for a reason – you have them when you’re stressed. So relieving stress before bed can help you avoid that nightmare about going to high school naked. If you’re upset, try meditating or journaling before bed. You can also do a gentle exercise like yoga to improve your sleep quality. Finally, massage your scalp to release calming and soothing serotonin and endorphins.
9. Get a dream journal.
Frankly speaking, there’s not a lot known about dreams. Sure, you can look through books to learn what the symbols mean. But how do you know if it’s true? The best way to learn about your dreams is to pay attention to them – which means you need to start writing them down. Then, as you analyze your dreams, you might find a connection between them and the challenges you’re facing in real life. Just make sure you do this immediately after you wake up lest you forget. Plus, writing out what happened can ease the fear behind a dream. Finally, if you’re intrigued by lucid dreaming, jotting down what you want to dream about may help you actually do so.
10. Go see a doctor.
The occasional bad dream is one thing. But what if you’re having recurring nightmares that prevent you from sleeping at all – and it’s affecting your work and personal life? When your dreams start to affect your life, it’s time to see a doctor, especially if you suffer from PTSD.
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