What's the difference between nightmares and night terrors?
Nightmares
Nightmares are frightening or distressing dreams that usually occur during REM sleep in the second half of the night.
You can recognise them by their main characteristics:
- they occur during REM sleep, generally at the end of the night,
- the child wakes up and clearly remembers the content of the dream,
- they are linked to temporary anxiety or emotions experienced during the day,
- the child can be consoled and reassured once awake.
Nightmares affect between 10% and 50% of children aged between 3 and 6. (Source: National Library of Medicine)
They are considered a normal stage in a child's development, helping them to manage their emotions and fears.
Night terrors
Night terrors, on the other hand, are more intense and less frequent episodes.
They have the following characteristics:
- they occur during deep slow wave sleep, generally at the beginning of the night,
- the child seems awake but remains unaware of his environment,
- they may scream, sweat and have an accelerated heart rate,
- the child does not remember the episode on waking,
- it is difficult to console him during the crisis.
Night terrors affect between 1% and 4% of children. (Source: Research Gate)
They are rarer than nightmares and can be linked to fatigue, stress or changes in routine.
Why do we have nightmares?
Psychological and emotional factors
- Stress and anxiety:
Everyday stress and anxiety can trigger nightmares.
🔎 When we are stressed, our brain tries to process these emotions during sleep, which can manifest itself in the form of nightmares.
- Past trauma:
Traumatic experiences, such as:
📌 an accident,
📌 a violent event.
They may reappear in the form of nightmares.
This phenomenon is particularly common in people suffering from post-traumatic stress disorder (PTSD).
- Depression and mental disorders:
People suffering from depression or other mental disorders are more likely to have nightmares.
These disorders can disrupt emotional and mental balance, increasing the frequency of nightmares.
Physiological factors
- Medication and substances (alcohol, drugs):
Certain medicines, as well as alcohol and drugs, can cause nightmares.
These substances can alter sleep cycles and affect brain activity.
- Illness and fever:
Illnesses, particularly those accompanied by fever, can lead to nightmares.
Fever can affect body temperature and disrupt sleep, leading to disturbed dreams.
- Fatigue and lack of sleep:
Lack of sleep and fatigue can also trigger nightmares.
Insufficient sleep can disrupt sleep cycles and increase the likelihood of nightmares.
Environmental factors
- Diet and lifestyle:
An unbalanced diet or eating heavy foods before bed can cause nightmares.
Certain foods can affect digestion and therefore disrupt sleep.
- Sleep environment (temperature, noise, light) :
An uncomfortable sleeping environment, such as a bedroom that is too warm, noisy or bright, can also contribute to nightmares.
An optimal sleep environment is essential for restful sleep.
What impact do nightmares have on sleep quality?
Sleep cycle disturbances
Nightmares mainly occur during REM sleep, an important phase for mental and emotional recovery.
Here's how they disrupt sleep cycles:
📌 Frequent awakenings: nightmares cause sudden and often repeated awakenings, interrupting sleep cycles.
📌 Difficulty getting back to sleep: after a nightmare, it is often difficult to get back to sleep quickly.
📌 Sleep fragmentation: frequent interruptions due to nightmares fragment sleep, making sleep cycles less efficient and less restorative.
Consequences for mental and physical health
Recurring nightmares can have a significant impact on mental and physical health:
📌 Increased anxiety and depression: frequent nightmares are often associated with increased anxiety and depression.
📌 Daytime fatigue: the fragmentation of sleep and frequent awakenings lead to daytime fatigue, reducing alertness and concentration.
📌 Mood disorders: lack of restful sleep can lead to irritability, mood swings and increased sensitivity to stress.
📌 Reduced cognitive function: disturbed sleep affects cognitive functions such as memory, decision-making and problem-solving.
📌 Physical health problems: in the long term, frequent nightmares can contribute to physical health problems such as cardiovascular disorders, reduced immune function and digestive problems.
How do you stop or manage nightmares?
Relaxation and stress management techniques
Relaxation helps reduce nightmares.
We have a few techniques you can try:
- practice meditation or mindfulness before bedtime,
- do some deep breathing exercises to calm your mind,
- use positive visualisation by imagining soothing scenes.
I personally found that 10 minutes of guided meditation before going to bed considerably reduced my nightmares.
✅ Regularity is key: try to make these practices part of your daily routine.
Improved sleep hygiene
Good sleep hygiene helps prevent nightmares:
- maintain a regular sleep schedule, even at weekends,
- create an environment conducive to sleep: a cool (between 16°C and 18°C), dark and quiet bedroom,
- avoid screens at least 1 hour before bedtime,
- limit caffeine and alcohol consumption, especially in the evening.
Dr Julia Maruani psychiatrist and sleep doctor, stresses: "Good sleep hygiene is the foundation of quality sleep and can greatly reduce the frequency of nightmares."
Therapeutic approaches
For persistent nightmares, therapeutic approaches can be beneficial:
- Mental Imagery Rehearsal Therapy (MIRT):
- write down your nightmare,
- change it into a positive scenario,
- visualise this new scenario every day for 10-20 minutes [3].
- Cognitive behavioural therapy (CBT):
- helps to identify and change the thoughts and behaviour associated with nightmares,
- particularly effective for nightmares linked to anxiety or post-traumatic stress [6].
- Prazosin:
- a drug sometimes prescribed to reduce the frequency of nightmares, particularly in people suffering from post-traumatic stress [6].
A recent study showed that RIM can reduce the frequency of nightmares by 70% in adults.
Improve sleep quality to avoid nightmares
Use of sleep tracking technologies
Here are some commonly used devices and methods:
📌 Wearable sleep monitors: smartwatches and fitness trackers track your sleep cycles, providing data on the duration and quality of your sleep.
This information can help you identify problematic patterns and adjust your sleep habits accordingly.
📌 Bed sensors: placed under the mattress, these sensors monitor movement, breathing and other parameters during the night.
📌 Sleep applications: many applications use the sensors on your smartphone to track your movements and provide reports on your sleep cycles.
Techniques for visualizing and rewriting nightmares
Visualising and rewriting nightmares are effective techniques for reducing their frequency and intensity:
📌 Imagery Rehearsal Therapy (IRT): this technique involves writing down your nightmare and then rewriting it in a positive version.
By repeating this new version every day, you can reduce the emotional impact of the nightmare and make it less likely to recur.
📌 Positive visualisation: before going to sleep, imagine soothing, positive scenes.
This practice can help to calm the mind and prepare the brain for calmer dreams.
Studies show that IRT can reduce the frequency of nightmares by 70% in adults, proving its effectiveness in improving sleep quality.
Impact of eating habits on sleep
Your diet influences the quality of your sleep.
Here are a few tips to optimise your diet and avoid nightmares:
Preferred foods:
📌 Rich in tryptophan: foods such as nuts, seeds and dairy products increase the production of serotonin, a hormone that promotes sleep.
📌 Rich in magnesium: green vegetables, bananas and avocados can help relax muscles and improve sleep quality.
Foods to avoid:
📌 Caffeine found in coffee, tea, chocolate and energy drinks, caffeine can delay sleep onset and reduce sleep quality.
📌 Alcohol: although it can help you fall asleep more quickly, alcohol disrupts the second half of the night, increasing the number of night-time awakenings.
📌 Fatty and spicy foods: these can cause heartburn and other gastrointestinal problems, disrupting sleep.
We recommend that you eat your last meal at least two to three hours before bedtime to avoid disrupting your internal clock and make it easier to fall asleep.
Frequently asked questions about nightmares and sleep quality
Q. Why do we have nightmares?
Nightmares can be caused by a variety of factors, including:
📌 stress,
📌 anxiety,
📌 trauma,
📌 certain medicines,
📌 underlying medical conditions.
Q. Can nightmares be dangerous?
Although nightmares are generally not dangerous, frequent nightmares can disrupt sleep and have negative effects on mental and physical health.
They can lead to anxiety, daytime fatigue and mood disorders.
Q. How can I stop having nightmares?
Adopting relaxation techniques, improving sleep hygiene and consulting a specialist can help reduce the frequency of nightmares.
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