Nightmares are very common in childhood. But about 50% to 85% of adults report having nightmares. Almost everyone can experience nightmares. Nightmares can influence our sleep quality. How can we reduce nightmares and improve our sleep?
Develop good sleep habits
Healthy sleeping habits are connected to sound sleep. We can develop a good habit by exercising and setting proper sleep and working times. But do remember to do some relaxing activities before bedtime. Making sure the room is dark and cool can also help us have good sleep.
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Snacking can cause your brain to be more active and lead to nightmares. While some people sleep better after eating some snacks, you should stop eating two to three hours before bedtime. If you notice that you have nightmares, try avoiding nighttime snacking or heavier meals before bedtime.
Don’t watch or read scary things before bed
What we watch or read before bed can appear during sleep. We should spend some energy on positive things before bedtime. Reading the news media before bed is more likely to lead to upsetting dreams than looking through pictures from your last vacation with your family.
Use a white noise machine
Silence is key to a good sleep. But for people who either don’t like it to be completely quiet or who are awakened by noises that they can’t control during the night, background noise is a good way. Try a fan or a white noise machine or an app.
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