Getting a good night's sleep is one of the most important things we can do for our health. Great sleep can give us great energy and refresh us for each day.
Yet the CDC estimates that “70 million Americans suffer from chronic sleep problems. Sleep deprivation is associated with injuries, chronic diseases, mental illnesses, poor quality of life and well-being, increased health care costs, and lost work productivity.”
Finding ways to improve our sleep and decrease interruptions and even nightmares can help turn this around.
Our sleep cycle is made up of light sleep, deeper slow-wave sleep, and rapid eye movement (also known as REM) sleep. We need to move through all the levels of sleep to get deep, restful sleep.
We start in light sleep with stage 1, where we have slow-frequency brain activity. Stage 1 generally lasts from five to 10 minutes, and it is the transition from wakefulness to sleep.
We are still in light sleep when we move to stage 2, where we have mixed frequency brain waves. The body begins to decrease temperature and heart rate. Stage 2 last for about 20 minutes.
Deep, slow-wave sleep characterize stage 3 and stage 4 sleep. Stage 3 is the transition into deep sleep. Our slow delta brain waves increase up to 50 percent. Stage 4 lasts about 30 minutes. More than 50 percent of the slow delta brain waves occur during stage four.
Finally, we reach the fifth stage of REM sleep. This is where dreaming occurs. REM brings a combination of brain wave activity, increased respiration rate and brain activity.
During our dream stages of sleep, behaviors and things in our environment can influence whether we have good dreams or nightmares.
Here are some things that could be affecting your sleep:
1) Foods
Any food that is really spicy or upsets your stomach can cause sleep disturbances and interrupt dreams. If you are hungry while you are asleep, you might end up dreaming about food. So eat a few hours before you go to bed and keep it on the mild side.
2) Medications
Antidepressants have been linked to changes in sleep patterns which can include more nightmares. Selective serotonin reuptake inhibitors, or SSRIs, especially can cause bad dreams and nightmares during REM sleep.
If you are taking antidepressants and you are having nightmares, you might want to contact your health care provider to see if you can find something that will not create nightmares.
3) Sleep Hygiene
What you do before you go to sleep can influence your dreams. So if you are already subject to sleep disturbances or bad dreams, do not watch scary or disturbing TV or movies before bed.
Sleeping Positions
If you sleep on your stomach you might have racy dreams about sex, with a celebrity or evening being tied up.
Smells
The smells in the room or in the house can influence your sleep. If you are sleeping and there is a sudden aroma, your dream may just incorporate it.
A small study showed that smelling sweet flowers during a particular time in the sleep cycle led to more positive dreams. An unpleasant smell like sulfur — the smell of rotting eggs — could lead to more negative ones.
Sounds
If a sound is low enough to not wake you up, but loud enough to penetrate your thoughts, it can make it into your dreams. Soft waves can make you think about the ocean or a beautiful beach.
I hope these six tips can help you have a better night's sleep with no nightmares.
Live Vibrantly!
Dr. Dae
Dr. Dae's website: www.healthydaes.com
Dr. Dae's book: Daelicious! Recipes for Vibrant Living can be purchased @ www.healthydaes.com
Dr. Dae's Bio:
Dr. Daemon Jones is your diabetes reversal, hormones, metabolism and weight loss expert. Dr. Dae is a naturopathic doctor who treats patients all over the country using Skype and phone appointments. Visit her or schedule a free consultation at her website, www.HealthyDaes.org
Sources:
"Brain Basics: Understanding Sleep." : National Institute of Neurological Disorders and Stroke (NINDS). N.p., n.d. Web. 14 July 2015.
http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm
Stages of Sleep: REM and Non-REM Sleep Cycles. (n.d.). Retrieved July 14, 2015, Webmd.
http://www.webmd.com/sleep-101
Surprising Things That Affect Your Dreams. (2012, October 25). Retrieved July 14, 2015, Womasday.com,
http://www.womansday.com/health-fitness/womens-health/advice/g972/how-to-have-good-dreams
About Us. (2013, July 1). Retrieved July 16, 2015, CDC.
http://www.cdc.gov/sleep/about_us.htm
Reviewed July 16, 2015
by Michele Blacksberg RN
Edited by Jody Smith