Nightmares are more common in childhood, but anywhere from 50% to 85% of adults report having occasional nightmares. Almost everyone can experience nightmares. Addressing frequent nightmares is important since they have also been linked to insomnia(失眠) and depression. Since nightmares can also cause a lack of sleep, they are linked to heart disease and obesity as well. Trying out these steps could help you ease your nightmares and improve your sleep and quality of life.
Establish a sleep routine.
“One of the most effective ways to treat nightmare problems in adults is actually to get them sleeping more soundly so they wake up less often,” said Jennifer Martin, a professor of medicine. A healthy sleep routine begets sound sleep. Develop one by exercising, setting regular sleep and waking times, ensuring your room is dark and cool, avoiding stimulating drinks after midafternoon and engaging in relaxing activities.
Don’t eat before bed.
Snacking can boost metabolism (新陈代谢), which causes your brain to be more active and could lead to nightmares, according to the National Sleep Foundation. While some people sleep better after eating a light snack, you should stop eating two to three hours before bedtime. If you notice that you have nightmares afterward, try avoiding nighttime snacking or heavier meals before bed.
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Since our nighttime observations can appear during sleep, “spend some energy engaging with things that are more emotionally neutral or even positive” before bedtime, Martin suggested. “Reading the news media and then going to bed is more likely to lead to disturbing and upsetting dreams than looking through pictures from your last vacation with your family,” she added.
Use a white noise machine.
Silence is key in a sleep routine, but “for people who either don’t like it to be completely quiet or who are awakened by noises they can’t control during the night”, background noise “is a good strategy”, Martin said. Try a fan or a white noise machine or app for several nights to help your brain adapt, she added.
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