Why Nightmares Happen and How to Reduce Them: A Trauma-Informed Perspective
Nightmares can feel so real that we wake up physically and emotionally shaken. Rapid heartbeat, shortness of breath, trembling, or feeling dazed are common reactions. Often, we need a moment to realize that we are no longer dreaming. For adults with childhood trauma or other past trauma, nightmares can be especially frequent and impactful.
What Are Nightmares?
Nightmares are dreams that trigger intense fear or distress. They are more than just “bad dreams”; they are physiological experiences that can leave lasting effects on our nervous system. Understanding the causes of nightmares is the first step in reducing their impact on sleep, mood, and overall health.
What Causes Nightmares?
1. Stress and Anxiety
Daily and long-term stress can make nightmares more likely. High cortisol levels, the body’s stress hormone, keep the brain active even when we sleep. Watching stimulating shows or videos before bed can worsen this, preventing deep sleep cycles that are essential for processing emotions. Lighter sleep stages are when nightmares most often occur, and if you enter sleep with elevated stress, your nervous system may remain on high alert, increasing the likelihood of vivid, distressing dreams.
2. Substances and Supplements
Certain substances can also influence nightmares:
Alcohol and marijuana: While they may help you fall asleep, they reduce time spent in deep sleep and increase lighter REM sleep, where nightmares occur more frequently.
Supplements: Herbs like ashwagandha may improve hormone balance long-term but can trigger vivid dreams or nightmares initially. 5-HTP, commonly used as a sleep aid, can sometimes worsen nightmares if cortisol levels are high.
How Nightmares Affect Health
Nightmares do more than disrupt sleep, they can affect both your physiological and psychological health. Recurring nightmares can lead to:
Difficulty falling or staying asleep
Fear of going to sleep, which worsens sleep quality
Impaired executive function (brain fog, poor decision-making)
Slower reaction times, irritability, changes in appetite, and reduced motivation
For people who have experienced long term trauma, i.e., complex trauma or complex PTSD, these effects can compound, making it harder to manage daily routines and emotional well-being. This is why seeking trauma informed therapy or complex PTSD therapy can be helpful to address both the underlying trauma and its physiological manifestations. These therapies help calm down your nervous system, process past pains, and also hold space to look at the dreams showing up for you and what they may mean.
How to Reduce Nightmares
Here are practical strategies you can apply right away:
Short-Term Solutions
Establish a calming pre-sleep routine: Dim lights an hour before bed, avoid screens, and try reading, meditating, or slow stretches.
Limit stimulants: Avoid caffeine after 12–2 PM and finish alcohol or marijuana several hours before bed.
Consider supplements: Cherry tart extract or magnesium glycinate may support relaxation and sleep.
Long-Term Solutions
Lucid dreaming: Learning to become aware during dreams can help you confront nightmares and understand their meaning. Over time, this can stop recurring nightmares and give insights into subconscious fears. A highly recommended resource is Lucid Dreaming by Robert Waggoner.
Dream interpretation: Your dreams are often a form of communication from your subconscious trying to get a message across. It can sometimes make dreams recur if it thinks you’re not listening to it, which makes it frustrating for you as you have more nightmares and for it as it doesn’t feel heard! The Complete Dream Book: Discover What Your Dreams Reveal about You and Your Life by Gillian Holloway Ph.D. is a great start on learning how to understand your dreams.
Trauma-informed therapy approaches: Techniques like somatic therapy, IFS or parts work, and other trauma-informed therapies in California can help regulate the nervous system, reduce stress responses, and improve sleep quality.
When to Seek Help
If nightmares are frequent, severely disrupting sleep, or linked to past trauma or complex PTSD, consider consulting a licensed therapist specializing in trauma informed therapy in Los Angeles or complex PTSD therapy in California. Healing your nervous system and processing underlying trauma can drastically reduce nightmare frequency and intensity.
Bottom Line
Nightmares are not just “in your head.” They are tied to your nervous system, stress levels, and past experiences. By adopting calming routines, understanding triggers, and exploring trauma-informed therapeutic approaches, it’s possible to regain peaceful, restorative sleep and reduce the hold nightmares have over your life.
