How To Stop Ptsd Nightmares & Sleep Peacefully
Sleep is the most peaceful activity of our day. However, what if it becomes the scariest part filled with nightmares, it is a question of concern. Post-Traumatic Stress Disorder or PTSD is a condition when a patient cant sleep and awakens due to recurrent thoughts and dreams of recent traumatic events, like field war, sexual abuse, and accident, loss of someone, or any other distressing trauma. These PTSD nightmares can even occur during day time because of memories or constant flashbacks.
PTSD dreams or nightmares may lead to anxiety or insomnia issues, and it is understood that a balance of emotions with the environment is tough to keep up. Researchers have found that some of the patients suffer so much that the sight, smell or sound may hurt them again and again, and they drown themselves towards suicidal thoughts.
How Is Nightmare Disorder Treated
Infrequent nightmares dont normally need any treatment, but both psychotherapy and medications can help people who have nightmare disorder. By reducing nightmares, treatments can promote better sleep and overall health.
Treatment for nightmares should always be overseen by a health professional who can identify the most appropriate therapy based on a patients overall health and the underlying cause of their nightmares.
What Causes Ptsd Nightmares
Nightmares that result from PTSD are different than typical nightmares. This is because PTSD symptoms all occur as a result of a specific traumatic event in a person’s life. While nightmares that aren’t related to PTSD can be about anything, PTSD nightmares almost always include some aspect of the specific traumatic event that caused the disorder to develop.
Because I experienced multiple traumatic events over the course of my childhood, my PTSD nightmares are a little more complex. Even so, the things I dream about night after night all relate to my past in some way.
Stress is also a common cause of nightmares. It’s normal to have bad dreams when you have a big exam or important project looming at school or work. Because stress is also a core symptom of PTSD, it’s natural that people with PTSD would experience more nightmares than those without.
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Treating Ptsd Nightmares And Flashbacks
Treating the nightmares and flashbacks of PTSD is possible, but it can be a slow process . Therapy can help someone end these intrusion symptoms that negatively affect his/her quality of life.
Ideally, treating nightmares and flashbacks is a component of overall PTSD treatment. Some specific treatment approaches for PTSD nightmares and flashbacks include:
- Image Rehearsal Therapy for nightmares involves, during the day, changing the ending of the nightmare and replaying this over and over so that eventually the new dream will replace the PTSD nightmare
- The PTSD medication, Prazosin, for nightmares
- Exposure to traumatic imagery to desensitize ones reaction to flashbacks
- Stress reduction and relaxation techniques
- Orientation techniques to ground someone in the now world during a flashback or after a nightmare
PTSD nightmares and flashbacks take over someones body and emotions and plant him/her in the middle of the trauma world. Understanding PTSD nightmares and flashbacks can help someone stay rooted in the now world.
How Are Nightmares Different From Sleep Terrors
Sleep terrors, sometimes called night terrors, are another type of parasomnia in which a sleeper appears agitated and frightened during sleep. Nightmares and sleep terrors have several distinguishing characteristics:
- Nightmares happen during REM sleep while sleep terrors happen during non-REM sleep.
- Sleep terrors dont involve a full awakening instead, a person remains mostly asleep and difficult to awaken. If awakened, they likely will be disoriented. In contrast, when a person wakes up from a nightmare, they tend to be alert and aware of what was happening in their dream.
- The following day, a person with nightmares usually has a clear memory of the dream. People with sleep terrors very rarely have any awareness of the episode.
- Nightmares are more common in the second half of the night while sleep terrors happen more often in the first half.
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How To Deal With Nightmares
I’ve lived this, it’s awful and I’m sorry your going through it.
There is a blood pressure drug called prazosin that for some reason works for PTSD nightmares.
I found it magic. 6 months of almost no sleep then suddenly sleep.
It had mild side effects and I tapered off it after another 5 months on the advice of my gp. it gave me the space for therapy and other meds to kick in and even when I stopped the nightmares did not properly come back. Maybe once a month now instead of every single day. I now use melatonin and an antidepressant that promotes sleep to assist my sleep hygiene routine.
Talk to your doctor. Its a blood pressure medication so it may not be good for you if you have other health stuff going on. I’ve had no issues but some small number of people report side effects, like any drug.
In addition do all the sleep hygiene stuff, it’s a grind but if you can make it a routine it works. If you are not asleep after an hour get up and have a hot mug of milk . Apps like headspace have a useful night time listen along meditations that slide into white noise which I found helpful in resettling myself after waking from a nightmare.
and as someone else suggested go make sure you don’t have other issues like sleep apnea or other nose/throat/respiratory problems.
I’m sorry you’re going through this. I understand and I would pay every penny I have for a pill to make them go away. Good luck.
Treating Sleep Disorders In People With Ptsd
The most appropriate treatment for PTSD nightmares varies from person to person and is determined by the individual and the providers assessment of the severity of the nightmares, and access to treatment options. After a thorough assessment of the individuals life experiences and symptoms, a treatment plan can be initiated to help them overcome PTSD nightmares. There are currently many types of treatment available to help people cope with PTSD, including image rehearsal therapy, cognitive behavioral therapy, EMDR therapy and medication.
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Why Does Ptsd Cause Nightmares
Many experts theorize dreams are a part of the sleep process that helps you store memories and learning experiences.
Some 2018 research supports this theory and suggests you experience the most extreme dream activity when your brain is processing emotionally intense experiences.
Because of this, researchers suggest dreams may be a way of dampening the effects of potentially overwhelming situations.
When it comes to PTSD nightmares, however, what you dream can be just as terrifying as the original event.
As with the nature of dreams themselves, the exact link between PTSD and nightmares is unclear.
Some experts believe nightmares in PTSD are the sleeping version of re-experiencing, or reliving a traumatic event.
When youre awake, reexperiencing may occur in the form of a flashback.
These intrusive symptoms have to do with how PTSD changes brain regions involved in fear response and memory recall.
PTSD can create a state of hypersensitivity in the brain, which may increase fixation on traumatic events, keeping them fresh in memory.
When theyre constantly on your mind, you may be more likely to have nightmares about them.
The same brain changes may also impact dreaming.
According to
PTSD nightmares arent the same as flashbacks, though they share similarities.
Both of these experiences are intrusive symptoms of PTSD, and both are forms of reexperiencing traumatic events.
Your senses can be telling you a flashback is an actual event.
What Are The Health Effects Of Nightmares In Adults
Nightmares become much more than bad dreams when they have a significant effect on your health and well-being. Among people who experience nightmares, those who are anxious or depressed are more likely to be distressed about the experience and suffer even more psychological ill effects. Although the relationship is not understood, nightmares have been associated with suicide. Because nightmares may have a significant impact on your quality of life, it’s important to consult a medical professional if you experience them regularly.
Sleep deprivation, which can be caused by nightmares, can cause a host of medical conditions, including heart disease, depression, and obesity.
If nightmares in adults are a symptom of untreated sleep apnea or post-traumatic stress disorder, the underlying disorders can also have significant negative effects on physical and mental health.
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Nightmares And Cultural Differences
Nightmares may be viewed differently in different cultures. For example, in some cultures, nightmares are thought to mean that the dreamer is open to physical or spiritual harm. In other cultures, it is believed that the dreams may contain messages from spirits or may forecast the future. These beliefs may lead those with nightmares to use certain practices in an effort to protect themselves.
In The Late 1700s A Nightmare Was Defined As A Disease When A Man In His Sleep Supposes He Has A Great Weight Laying Upon Him
This definition came from the popular reference text, An Universal Etymological English Dictionary, first published by Nathan Bailey in 1721 and reprinted through 1802. Although that definition doesnt surface often today, nightmares are still considered to be frightening dreams that result in feelings of terror, fear, distress, or anxiety.
Despite our colloquial use of the term, for example, my commute was a nightmare, for an estimated 3 to 7 percent of the U.S. population, nightmares can be a real problem. Although adults can suffer from nightmares, they are more typical in children, especially those between the ages of 3 and 6. We think that some of this may be evolutionary, says Deirdre Barrett, PhD, an HMS assistant clinical professor of psychology at Cambridge Health Alliance and editor of Trauma and Dreams, published by Harvard University Press in 2001. Children are smaller and are vulnerable to many more threats than adults. Nightmares may partially reflect this vulnerability.
Dreams are understood to be recent autobiographical episodes that become woven with past memories to create a new memory that can be referenced later, but nightmares are simply dreams that cause a strong but unpleasant emotional response. Dreams are part of the brains default networka system of interconnected regions, which includes the thalamus, medial prefrontal cortex, and posterior cingulate cortexthat remains active during comparatively quiet periods.
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Add Security Features To Your Home
The worst thing about PTSD is that you lose your sense of security. Not feeling safe in your waking world ends up taking over in your sleep world. If youre constantly being triggered during the day from sudden sounds, your dreams will be reminders and will resurface subconscious thoughts into your nightmares.
Some good ideas might be to live in a building with a security guard and security cameras. Theyre often available to rent at standard rent prices for cities. Knowing that youre building has someone keeping everyone safe may help you feel safer.
You can install locks on your bedroom door. That was my number one request when I had PTSD. It makes a huge difference. You can also install a security system in your home so you can feel safe in your home. Sleeping with your phone by your bedside may also make you feel safer.
You might also start considering the safest routes to get from one place to another. Maybe you work at a company that allows you to work remotely so you can limit potential dangers. But remember, these are simply bandaid solutions for the short-term. You cant hide from the world forever.
If you struggle with severe sounds, you might choose to avoid going to certain events to feel safe. For example, some veterans suffer from the sound of fireworks. So maybe you avoid going to new years celebrations or long weekend firework shows. Hypervigilance from sounds can be really scary. Its okay to avoid that for a while.
A Scary Symptom Of Ptsd
The moment you lay your head on the pillow and close your eyes, you might find yourself flooded with scary images of something horrible that had happened to you. The dreams you are having do not really need to make sense or fit what actually happened.
The bottom line is that even when you try to relax and go to sleep, you are bombarded with reminders of what happened. Experiencing nightmares is unideal, but it is even worse when they are based on real events that you cannot seem to escape from.
These nightmares might cause you to wake up while covered in sweat in the middle of the night. It can be scary and embarrassing, especially if waking up in the middle of the night in terror disturbs your loved ones, too. The only thing you may want is for the nightmares to go away.
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Are Nightmares Normal
Its normal for both children and adults to have bad dreams and nightmares every now and again. For example, a study found that 47% of college students had at least one nightmare in the past two weeks.
Nightmare disorder, though, is far less common. Research studies estimate that about 2%-8% of adults have problems with nightmares.
Frequent nightmares are more common in children than in adults. Nightmares in children are most prevalent between the ages of 3 and 6 and tend to occur less often as children get older. In some cases, though, nightmares persist into adolescence and adulthood.
Nightmares affect males and females, although women are generally more likely to report having nightmares, especially during adolescence through middle age.
Why Is It A Problem
Acting out your dreams can be particularly concerning when they involve replays of actual traumatic experiences, or equally frightening related events. It can mean, for example, that the person acts out dreams of being attacked, engaging in combat, or fleeing from a bushfire. Typically, arms and legs thrash about, the person may yell and scream, and in some cases, unintentionally assault their sleeping partner.
Not surprisingly, PTSD sufferers often wake from sleep with the covers torn off, or may even find themselves on the floor. Some remember in precise detail what theyve dreamt while others wake with no memory of a dream, but have intense emotions of fear, horror or anger, as though the trauma has just occurred.
Such severe sleep disturbances are very distressing to both the people suffering PTSD and their partners, who often resort to sleeping in separate beds, afraid of being harmed during a violent dream.
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How To Work Through Trauma
Typically, the first step is addressing the cause of the nightmares .
There are evidence-based treatments for trauma or PTSD that are known to be very effective in reducing symptoms . An individual evaluation would be important to address if medication is necessary and to rule out any health risks.
If trauma-related nightmares persist, here are specific evidence-based treatments to address them:
- Imagery Rehearsal Therapy and
- Exposure, rescripting, and relaxation therapy .
These treatments share some basic aspects like visual imagery and nightmare rescripting.
Here is an example of how visual imagery and nightmare rescripting work:
- Think about a nightmare that comes up frequently
- What are you feeling?
- How would you like to feel instead?
- How would the story need to change to feel this way?
Its hard to convey the nuances in this technique. A trained therapist can help you further by teaching you the specific strategies to rescript the nightmares properly .
Can You Manage Ptsd Nightmares
While it may feel that dreams are spontaneous occurrences out of your control, its possible to manage PTSD nightmares. However, the problem has no quick fix, and it may take some time before you start noticing a significant improvement.
That aside, the good news is that many treatments are available for you to try. Additionally, you can try more than one treatment if you prefer. Trying more than one treatment could increase your chances of noticing an improvement.
Nonetheless, everyone has different experiences with PTSD nightmares. Its always best to choose a treatment plan that suits you best.
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Avoidance And Emotional Numbing
Trying to avoid being reminded of the traumatic event is another key symptom of PTSD.
This usually means avoiding certain people or places that remind you of the trauma, or avoiding talking to anyone about your experience.
Many people with PTSD try to push memories of the event out of their mind, often distracting themselves with work or hobbies.
Some people attempt to deal with their feelings by trying not to feel anything at all. This is known as emotional numbing.
This can lead to the person becoming isolated and withdrawn, and they may also give up pursuing activities they used to enjoy.
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Common Treatments For Ptsd Nightmares
Overview of PTSD
PTSD or Post Traumatic Stress Disorder is a disorder that develops after being exposed to traumatic events. An individual may have taken part in the traumatic event, been injured in the event, or witnessed the event. There are many symptoms that those with PTSD deal with and one of those symptoms is reliving the eventthrough nightmares.
PTSD can develop right after the traumatic event or even years later. No matter when PTSD surfaces, the symptoms are similar, though the severity varies from individual to individual. The reasons for developing PTSD are linked to biological changes inside of the brain. Experts think that it may be the brain trying to process an event that is difficult and because no conclusion can be made, it continues in a downward spiral focusing on the details and emotions that are involved. It is interesting to note that not all survivors of trauma develop this disorder, and no single type of event ensures the development of PTSD.
Although no one specific event causes PTSD, there are events that carry more risk for developing this disorder. Sexual abuse, combat, natural and human-made disasters all have the potential to cause and trigger PTSD. Any event or situation that threatens life or produces loss of life has the potential for triggering PTSD.
Those who have Post-traumatic stress disorder may exhibit all or some of the following symptoms:
- Resurfacing of bad memories
Nightmares and PTSD
Causes of PTSD Nightmares
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