Most people dream at night, but not all dreams are alike. Some are light, strange, or amusing, while others become dark and disturbing. Nightmares are distinct because of the fear and discomfort they cause. Sometimes nightmares are strong enough to disrupt sleep or linger into the day.

Psychologist Raju Raut discusses ‘bad dreams’, why they happen, and how to cope with them. Raut is working at Shankar Dev Campus and doing his PhD in Psychology from Tribhuvan University.

How are nightmares different from ordinary dreams?

Though their character and effects vary, ordinary dreams and nightmares are both experiences that happen during REM (rapid eye movement) sleep. Normally neutral, pleasant, or sometimes just bizarre, ordinary dreams often reflect everyday experiences or random thoughts, and they seldom interrupt sleep or have long-lasting emotional consequences.

Nightmares are characterised by intense negative emotions such as sadness, worry, or dread. Occasionally, they can cause the dreamer to wake abruptly and struggle to fall back asleep.

Though regular dreams vanish rapidly, nightmares can produce persistent discomfort, especially if they are frequent, in which case they might be connected to mental health issues, stress, or trauma.

At what point do frequent nightmares become a mental health concern?

Frequent nightmares may signal an underlying issue if they cause insomnia, fear of sleeping, daytime tiredness, anxiety, or concentration problems, such as post-traumatic stress disorder (PTSD), depression, anxiety disorders, or Nightmare Disorder (a recognised sleep disorder). Professional evaluation is necessary in these cases, as recurring nightmares can both indicate and worsen mental health conditions.

Are nightmares always linked to unresolved issues or trauma, or can they sometimes occur without a reason?

While these can be strong triggers, nightmares are not always linked to unresolved issues or trauma. Many individuals experience nightmares during stressful times, after watching disturbing media, or due to disrupted sleep patterns, illness, or certain medications.

Although nightmares can sometimes occur without a deeper psychological cause, trauma-related nightmares are most commonly observed in conditions such as PTSD. Sometimes they are just the brain’s method of handling random thoughts, feelings, or even physical conditions like fever or indigestion.

Therefore, while frequent or upsetting dreams can point toward underlying issues, occasional nightmares can be a natural component of sleep with no significant reason.

Can nightmares contribute to worsening anxiety or depression, or are they just a symptom?

Nightmares can be both a symptom and a cause of mental health problems. They often appear when the brain is struggling with stress, anxiety, depression, or PTSD.

But frequent nightmares can also make these conditions worse by disturbing sleep, causing tiredness, irritability, and emotional distress. This creates a cycle—anxiety or depression leads to nightmares, and nightmares, in turn, make the illness harder to cope with.

What coping strategies can people try if nightmares disturb their sleep?

Specific basic coping techniques can help lower their incidence and severity. Good sleep hygiene, regular bedtime, quiet sleep, and refraining from caffeine, alcohol, or large meals before bed will enhance rest.

Before bed, relaxation methods, including deep breathing, meditation, or progressive muscle relaxation, can help to relieve stress and decrease disruptive dreams. Another helpful technique is to record the dream and rewrite it with a good or safe ending (imagery rehearsal therapy).

Regular exercise, limiting screen time before bed, and talking about stressful thoughts during the day instead of bringing them to sleep can also help. Seeking professional help from a therapist or sleep specialist is advised if nightmares persist or are associated with trauma.

Children often wake up scared from nightmares. How can parents support them?

Parents can assist children who wake up terrified from nightmares by offering comfort and reassurance. Remaining calm, listening, and acknowledging the child’s concerns rather than dismissing them is advised. Gently explaining that nightmares are safe and not real may reduce anxiety. Keeping a nightlight, leaving the bedroom door open, or giving a reassuring object, such as a favourite toy can also help the child feel more secure.

One way to lessen the possibility of nightmares is by promoting a quiet nighttime routine, including reading a peaceful tale, listening to gentle music, or relaxing. Parents should see if nightmares are related to stress or trauma if they are frequent and upsetting, and, if appropriate, seek further advice from a paediatrician or child psychiatrist.

Do nightmares ever serve a positive role, like helping process emotions?

Yes, nightmares sometimes serve a useful role in helping us process emotions and unresolved stress. Psychologically, they can be the brain’s way of working through anxieties, fears, or traumatic experiences while we sleep.

Facing frightening or terrible events in dreams may help the brain practise how to handle them in real life, thereby reducing emotional intensity over time. In some cases, nightmares indicate underlying stress or mental health issues, encouraging a person to seek help, which benefits them in the long run.