Although nightmares and night terrors both cause people to awake in great fear, they are different. Nightmares are vividly realistic disturbing dreams that rattle you awake from a deep sleep. They often set your heart pounding from fear. Nightmares tend to occur most often during rapid eye movement (REM) sleep when most dreaming takes place. This is later at night or in the early-morning hours when the brain reaches that part of the sleep cycle. Night terrors typically occur in the first few hours after falling asleep. They are experienced as feelings not dreams so people do not recall why they are terrified upon awakening.
Someone who experiences a nightmare will awaken immediately with a pretty clear recall of the bad dream. Children will want to talk about the bad dream and have their parent reassure them that everything is okay. The subjects of nightmares vary from person to person. Frequent nightmares among children ages 5 to 12 are common affecting 20 to 30 percent of children. Nightmares most often taper off as children reach adolescence. Only about 2 to 8 percent of adults will experience frequent nightmares, and generally only certain personality types will have this experience. (In adults nightmares are rare.)
Overall, adults who are most likely to suffer from frequent nightmares are those who are creative (those who on psychological tests are more likely to reject rigid understandings of life in shades of gray), or might have an underlying psychological problem. Adults who deal with depression, exhaustion, and insomnia are much more likely to have nightmares. There is a link between anxiety and increased nightmares for adult women than men. Someone experiencing a night terror may shout, sleepwalk, or appear scared for several minutes before relaxing back into sleep. Later, that person will only have a vague recall of the dream. Although it can be distressing to witness, night terrors aren’t harmful and chances are the sleeper won’t even remember it in the morning.
While
anyone can experience a nightmare or night terror, the last is much more common
in children than adults especially if they’re between the ages of four and
eight. Night terrors typically go away on their own as a child gets
older. Nightmares can affect any age.
During a nightmare, you're usually
in the last third of your sleep cycle, when REM is the strongest. REM, which
occurs every 90 minutes while you sleep, is a period of high brain activity,
rapid eye movement, and inhibited motor activity. You can blame your amygdala. During REM, this part of your brain (which is associated
with fear and aggression) is highly active.
During REM sleep (which is when most
nightmares occur), blood flow decreases to the brain and redirects towards the
muscles and other systems, allowing them to restore and recover. Your growth
and stress hormones, immune system, heart and blood pressure are all
positively affected. So while it seems like the worst
thing ever, staying asleep during a nightmare could help your overall well
being.
Sleep
paralysis is an unpleasant, unwelcome, highly disruptive, frightening sleep
phenomenon. It typically occurs when a person is falling into sleep or waking
up from sleep, and is unable to move (or speak). Sleep paralysis is often
accompanied by waking nightmares. There are frightening hallucinations that
happen when you’re in a state of waking consciousness. In episodes of sleep
paralysis, people often will feel the presence of an evil spirit, see or feel a
dangerous intruder looming over them, or coming toward them to physically
threaten them. They feel as though they are being choked or smothered.
Sleep
paralysis isn’t uncommon with about 7 percent of the general population
experiencing sleep paralysis at some point in their lifetime. People with
mental health conditions are at higher risk for sleep paralysis to about 30
percent of psychiatric patients experience sleep paralysis during their
lifetime along with 35 percent of people with panic disorders.
Whether
the concern is night terrors or nightmares, if frightening dreams are keeping
you (or your child) awake at night for several nights (or weeks) in a row,
consider talking with your doctor. Sleep disruptions, whether you remember them
or not, can negatively affect daytime energy
levels
leading to a negative spiral of events. Discuss the situation with a medical
expert to be sure your child (or you) gets the good night’s sleep you need for
a healthy life. Below is more interesting information on nightmares:
There are steps you can take to lessen the frequency of your nightmares and the effect they are having on your life. If your nightmares are the result of a particular medication, you may be able to change your dosage or prescription to eliminate this unwanted side effect. For people whose nightmares are caused by conditions such as sleep apnea or restless leg syndrome (RLS), treating the underlying disorder may help alleviate symptoms.
If your nightmares aren't illness- or medication-related, don't despair. Behavioral changes have proven effective for 70% of adults who suffer from nightmares, including those caused by anxiety, depression, and PTSD. Imagery rehearsal treatment is a promising cognitive behavioral therapy for recurrent nightmares and those caused by PTSD. The technique helps chronic sufferers change their nightmares by rehearsing how they would like them to come to light. In some cases, medications may be used in conjunction with therapy to treat PTSD-related nightmares, though their effectiveness has not been demonstrated as clearly as that of imagery rehearsal treatment.
There are a number of other steps you can take on your own that may help reduce your nightmare frequency. Keeping a regular wake-sleep schedule is important. Engaging in regular exercise will help alleviate nightmare-causing anxiety and stress. Practicing good sleep hygiene will help prevent the sleep deprivation that can bring on nightmares in adults. Make your bedroom a relaxing, tranquil place that is reserved for sleep so that you don't associate it with hectic activities. Be cautious about the use of alcohol, caffeine, and nicotine, which can remain in your system for more than twelve hours and often disrupt sleep patterns.
“Of all the things you choose in life, you don't get to choose what your nightmares are. You don't pick them. They pick you.” (John Irving) [i]
[i] Sources used:
·
“3 Ways
to Tell a Nightmare from Night Terror” by Sleep Foundation.org
·
“5 Scary Things to Know
About Dreams and Nightmares” by
· “5 Sleepless Facts about
Nightmares and Other Parasomnias” BY
Elizabeth King
“9 Surprising Facts about Nightmares”
·
“Nightmares in Adults” Reviewed
by Carol DerSarkissian
·
“What Are
REM and Non-REM Sleep?” Reviewed by Sabrina Felson
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