Introduction

Nightmares are experienced by people in all age groups, from all walks of life. It might be an one-off incident for some while for others, it can be a recurring theme in their sleep cycles. The Diagnostic and Statistical Manual of Mental Disorders Fifth Edition (DSM-5), a mental health manual used by many physicians worldwide, defines nightmares as “typically lengthy, elaborate, story-like sequences of dream imagery that seem real and that incite anxiety, fear, or other dysphoric emotions”.¹

What are nightmares?

Nightmares typically involve efforts to avoid or cope with situations that are perceived by the individual as dangerous. You may experience replicative nightmares, which usually occur after a traumatic experience.¹

It is important for you and a clinician to know the characteristics of a nightmare, which are as follows:

• Can be recalled in detail
• Occurring during REM (rapid eye movement) sleep (usually in the latter half of the sleep cycle)
• End with immediate awakening
• Instant return to complete awareness
• Uncomfortable feelings that persist after wakefulness
• Difficulty going back to sleep 

It is important to note here that usage of the term ‘bad dreams’ is restricted to those experiences which are not responsible for instant awakening, but are remembered later and night terrors, which occur in Non-REM sleep.¹

Who can experience nightmares?

Children can begin experiencing nightmares between ages 3 and 6 years with the prevalence of 1-5%. A minority of cases are identified in the adult population, affecting around 6% of adults, with about 2-6% having them weekly.¹

Why do you get nightmares?

Research shows that children who experience frequent nightmares often have a family history of nightmares, sleep problems, or behavioural issues, and they can also suffer from insomnia and stress.^2,3

Nightmares in adults are often linked to pre-existing mental illnesses like post-traumatic stress disorder (PTSD), depression and anxiety disorder.³ Additionally, sleep disorders such as sleep apnoea can be associated with higher incidence of nightmares in adults.⁴

What is the science behind nightmares?

Nightmares are observed in REM sleep, which is a part of the normal occurring sleep cycle where the brain is the most active.

Some speculation exists among scientific communities which suggest that nightmares serve the purpose of balancing your mood, releasing intense feelings from your body and maybe even reducing fear of something over time. They can be thought of as a manifestation of some emotional processes or as a sign that this process is working improperly.⁵

Dreams can act like a virtual reality reflecting real life scenarios, giving you a chance to create new memories associated with the upsetting incident, thereby reducing the heaviness of said incident.⁶

What is dream journaling?

Recording an account of your dreams as soon as you wake up is called dream journaling. It is a very valuable practice as it can help you gain insight into your emotional state and what affects you the most in your waking life.⁷

Even though recalling a dream upon waking up can prolong the negative feelings associated with the dream, it is widely accepted as a gateway to your subconscious feelings.⁷

By writing down or recording voice notes on your phone, you can have an account of any key symbols or themes that were a part of the dream, which in turn can be used to identify triggers or patterns by yourself or with the help of your psychotherapist. This facilitates identification of the emotional issues that may be fuelling your nightmares. The practice of maintaining a journal can help with processing and healing from overwhelming your fears, anxieties and unresolved feelings.⁷

Tracking patterns and triggers: a step toward healing

Your journal is a cornucopia of information about your inner emotions and feelings. This is where the power of journaling lies as it can help you identify recurring themes. For example, falling or being chased can reflect real life fears such as feeling anxious or powerless.

Upon identification of these themes, you can take the necessary steps towards emotional healing such as seeking professional help or sleep hygiene techniques like practising relaxation techniques before going to bed, taking time off screens, etc.

What is dream analysis?

If a dream is connected to your past thoughts or experiences, then to really understand it, we need to figure out the following to understand them better:

• What past experiences provided the raw material for what happened in the dream?
• How and why did those experiences lead to the dream?
• If the dream has any deeper message or purpose

These questions form the basis of interpretation of dreams. It can only formally be done by therapists and psychoanalysts; however it can also be done by you for your own understanding and clarity. Furthermore, your interpretations can also be useful for the therapist if and when you do decide to seek professional help.⁸

How can you analyse your dreams?

A good place to start is to sit down with a pen and paper and just start writing. Begin with noting down the main idea followed by taking a deep dive into the various elements of the dream. Write about the characters that appeared, what they said, what roles they played etc. Ask yourself if these things have any elements of absurdities or surrealism, and if they have happened in the past, or could potentially happen in the future. Understanding the meaning behind your dreams is not an instant process. Uncovering the hidden truth behind your dreams will take days or even weeks. That’s okay! Set aside a little time daily, maybe 30 minutes, to sit with your dreams. Even if it feels silly at first, consistency helps.

You might find it helpful to even go through old entries of your dream journal and revisit what you wrote down. Some things might make sense to you in retrospect. Noticing repetitions and patterns is also of value when done with a significant amount of data as opposed to trying to decipher one single dream. Your unconscious might be trying to communicate the same message in multiple ways.

Should I seek help?

While maintaining a dream journal and revisiting it can be a useful tool for some people, it is not a ‘one-size fits all’. If your nightmares have persisted for a while, even after employing sleep hygiene techniques, it might be a sign to seek help. If you have a history of trauma, PTSD or other mental health conditions, it is advisable to visit your mental health practitioner to uncover and address the root cause of your problems.

Many non-medicinal solutions have also come up in recent times to treat nightmare disorder. These include hypnosis, lucid dreaming, eye movement desensitisation and reprocessing, and imagery rehearsal therapy (IRT). Although, only desensitisation and IRT have been the objects of controlled studies, and IRT has received the most empirical support.⁹

FAQs

What if I cannot recall my dreams?

This is completely normal, so don’t worry. Dream recall improves with practice. Try keeping a notebook or app beside your bed to write down whatever you remember, even if they’re fragments.

Are dream symbols universal?

While some symbols (like falling or being chased) are commonly experienced, their meanings can be different based on your personal experiences, culture, and emotions. Instead of the symbol itself, focus on how you felt in the dream and what it might represent.

Where should I seek help?

United States: Psychology Today Therapist Finder

UK: NHS Talking Therapies

Canada: Wellness Together Canada

Australia: Beyond Blue

India: iCall – Free mental health helpline from TISS

Summary

Nightmares can be more than just unsettling sleep disturbances—they can be a window into your emotional and psychological state. By using journaling and dream analysis, you can track the patterns and triggers that contribute to your nightmares, gaining insights into your mind. Dream journaling isn’t just about recording what happens during your sleep; it’s about trying to understand what your subconscious might be trying to tell you. By recognising patterns and identifying triggers, you can begin to take control of your dreams and, in turn, reduce the frequency and distress of nightmares.

If your quality of life is significantly affected, do not hesitate to reach out to your family members or friends. Students can talk to on-site counsellors as well. Remember, it is okay to seek help. You are supported.