Nightmares

            NIGHTMARES AND PARASOMNIAS

Nightmares are frightening dreams, usually occurs during REM sleep (rapid eye movement sleep), that are normal and common in children under 10 years old and can also affect teens and adults.

Parasomnias are a category of sleep disorders that involve abnormal movements, behaviors, emotions, perceptions, and dreams that occur while falling asleep, sleeping, between sleep stages, or during arousal from sleep. Parasomnias are dissociated sleep states which are partial arousals during the transitions between wakefulness, NREM sleep, and REM sleep, and their combinations.

➡️COMMON CAUSES :

• Watching or reading Scary movies and books.

• Individual experiences.

• Stress or anxiety.

• Ordinary stresses of daily life,such as problems at home or school.

• Medication side effects.

• A major change, such as amove or the death of a loved one.

• Sudden trauma.

Nightmares are defined as dreams that bring out strong feelings of fear, terror, distress or anxiety.

➡️ EXAMPLES OF NIGHTMARES :

• Being chased.

• Falling.

• A partner leaving or cheating.

• Drowning.

• Injury , sudden accident and many more frightening incidents.

➡️ WHY DO WE WAKE UP FROM A NIGHTMARE ?

A nightmare causes you to wakeup feeling afraid. It produces a sense of fear and panic causing a person to wakeup in a state of panic, fear or otherwise feeling shaken. Due to this panic attack in mind person wake up suddenly to rescue himself from a fearful dream.

➡️ CAN EATING TOO LATE CAUSE NIGHTMARES ?

The REM (rapid eye movements) stage of sleep is when the most dreaming and vivid imaginery, including nightmares, occurs. And late night eating can cause you to have more nightmares or disturbing dreams.

➡️ HOW CAN YOU HELP STOP NIGHTMARES AND GET BETTER SLEEP ?

• Talk therapy :

Talk therapy comes under psychotherapy. It means that person should talk about his problems , share his problems and find out solutions on to it. Talking about his dreams and daily life matters to the person who can understand him well can make him feel positive and relieve his nightmares and disturbing sleep.

• Following a consistent sleep schedule :

Sleeping early on time is now a days became a necessity for a healthy lifestyle in this crouded and busy life routine. A person should complete his work on time and sleep early on time every day. It's found out in a research that the night crawlers and the night shift workers are having the more incidence of getting nightmares due to there disturbed daily schedule of sleep. So slleping early can help to stop nightmares.

•  Utilising relaxation methods :

Having a deep breathing exercise routine. Meditating for a while everyday. Listening soft music for relaxation of a stressful mind. This can help to stop bring negative thoughts and also calm down the brain stressful thought process. And can stimulate brain thinking power and intellectual capacity.

• Avoiding caffeine and alcohol :

Caffeine and alcohol has a very adverse effect on our body, which can disturb our sleep cycle.

• Reducing screen time before bed :

Everyone is aware about the affection of blue light from the electronic media to our eyes. Screening before bedtime can lead to have late night sleep which disturbs our sleep cycle and nightmares occur.

• Creating a comfortable sleep environment :

Sleeping in a little cooler temperature compared to body temperature leads to a better sleep. Sleeping in a warm room can lead to nightmares. So avoid sleeping in warm rooms if you have recurrent nightmares. Turning off the light source and creating a darker and a cooler place to sleep will give a better sound sleep. 

One should never think negative. Every single person is suffering from loads of problems. 

"Emotions follow thoughts, and you have the power to reject all thoughts, which may disturb or upset you."

Thinking positive and productive can lead you a healthy lifestyle.

"Never finish a negative statement, reverse it immediately and wonders will happen in your life."

Thank you.

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