The nightmare disorder prevalence in the general population is estimated to be about 5%,3 and about 30% in a patient group with various mental disorders.4
SEE BELOW ON THIS PAGE FOR RESEARCH LINKS
FACEBOOK SUPPORT GROUP: https://www.facebook.com/groups/nightmaredisordersupportgroup/
Things people have found useful: https://www.stuffthatworks.health/nightmare-disorder
Class: https://www.psychologytoday.com/us/groups/no-more-nightmares-class-escondido-ca/132373
https://www.psychologytoday.com/us/groups?search=nightmare
https://www.facebook.com/groups/697442785650655/posts/697444895650444
PTSD support groups: https://www.healthline.com/health/mental-health/ptsd-online-support-group#our-picks
Here are some useful websites for people who are struggling with recurring nightmares:
National Sleep Foundation
- Website: sleepfoundation.org
- Resources: Offers comprehensive information on sleep disorders, including nightmares, and provides tips for better sleep hygiene and treatment options.
American Academy of Sleep Medicine (AASM)
- Website: aasm.org
- Resources: Provides best practice guides, including one specifically for nightmare disorder. The site also offers information on sleep studies and treatments.
Mayo Clinic
- Website: mayoclinic.org
- Resources: Offers detailed information on nightmare disorder, its causes, symptoms, and treatments, including lifestyle changes and when to seek medical help.
Psychology Today
- Website: psychologytoday.com
- Resources: Features articles by experts on managing nightmares and other sleep-related issues, along with directories to find therapists who specialize in sleep disorders.
American Psychological Association (APA)
- Website: apa.org
- Resources: Provides research articles and resources on psychological treatments for nightmares, including cognitive-behavioral therapy and imagery rehearsal therapy.
Sleep Education by AASM
- Website: sleepeducation.org
- Resources: Offers educational resources on various sleep disorders, including nightmares, with guides on symptoms, diagnosis, and treatment options.
WebMD
- Website: webmd.com
- Resources: Contains articles on the causes, symptoms, and treatments of nightmares, including advice on when to seek professional help.
Cleveland Clinic
- Website: my.clevelandclinic.org
- Resources: Provides detailed information on nightmare disorder, including potential causes and comprehensive treatment approaches.
MedlinePlus
- Website: medlineplus.gov
- Resources: A service of the National Library of Medicine, offering information on nightmares and related health issues, including links to further reading and resources.
NHS (National Health Service) UK
- Website: nhs.uk
- Resources: Offers practical advice on managing nightmares and other sleep problems, with tips for better sleep hygiene and when to seek medical advice.
These websites provide a wealth of information and resources that can help individuals understand and manage recurring nightmares, from practical tips and lifestyle changes to professional treatments and therapies.
HERE ARE MORE RESOURCES:
Coherence Therapy: Coherence Therapy can be used as part of a therapeutic approach for addressing the underlying emotional roots of nightmares. Coherence Therapy is a form of psychotherapy that focuses on uncovering and resolving unconscious emotional learnings that drive symptoms, including distressing dreams. It helps individuals access and transform the core beliefs or emotional experiences that maintain psychological issues. While treatments like Imagery Rehearsal Therapy (IRT), Cognitive Behavioral Therapy for Insomnia (CBT-I), and exposure-based therapies are more common for nightmares, Coherence Therapy could be effective in cases where the nightmares are linked to deeper emotional conflicts or trauma that may need resolution. If the nightmares are recurring and tied to unresolved emotional memories or trauma, Coherence Therapy might help by facilitating insight and change at a fundamental emotional level. click here for more
- The Center for Stress & Anxiety Management
Website: csamsandiego.com
- Resources: Offers resources and therapy options specifically for managing nightmares and other anxiety-related sleep disturbances.
- PTSD Alliance
Website: ptsdalliance.org
- Resources: Provides information and resources for those experiencing PTSD-related nightmares, including treatment options and support groups.
- Nightmare Disorder Information - American Academy of Sleep Medicine (AASM)
Website: aasm.org
- Resources: Detailed best practice guide for the treatment of nightmare disorder, including therapies and management strategies.
Books:
Technology:
SLEEPHUB
SleepHub® Home is a bedside sleep aid which delivers the SleepEngineTM technology using a pair of premium, wired speakers. A high quality, 7” LCD touch screen enables users to control a choice of sleep programmes, including Deep Sleep and Power Nap. Developed by Cambridge Sleep Sciences. Buy online or find out more at sleephub.com.
SMARTWATCH FOR PTSD
Nightware is a smartwatch that tracks heart rate and body movements and vibrates when it detects that the sleeper is having a nightmare. In 2020 the Food and Drug Administration (FDA) granted approval. Nightware for adults with nightmare disorder or PTSD. The device is only available by prescription. https://nightware.com/product/
https://academic.oup.com/sleep/article/46/Supplement_1/A293/7182234?login=false
Online Resources:
- Sleep Foundation – Provides information on sleep hygiene and techniques for managing nightmares.
- Psychology Today – Articles and resources on various therapies.
Support Groups:
SLEEP STATS
- 50 to 70 million Americans have some type of sleep disorder [37].
- 30% to 40% of adults in the US complain of insomnia symptoms [12].
- 30% have short-term insomnia, while 10% have chronic insomnia [37].
- 1 in 4 women and 1 in 5 men have insomnia [16].
- Healthy sleep for adults should be around 7 to 9 hours [26].
- However, Americans only get about an average of 6.8 hours of sleep [19].
- 32.8% of Americans say they sleep less than 7 hours [5].
- 34.9% of insomniacs have a family history of insomnia [4].
- 40% of insomniacs also have some form of a psychiatric disorder [12].
- The insomnia rate among healthcare workers increased to 64% from 44.5% during the COVID-19 pandemic [23].
- 4% to 6% of the population have hypersomnia (excessive sleep) [11].
- 2% of the population are chronic long sleepers [40].
- 8% of adults use prescription sleep drugs [13].
- 60% of people don’t seek help for their sleep problems [29].
- Worldwide prevalence of insomnia varies anywhere from 10% to as high as 60% [6].
https://cfah.org/sleep-statistics
Nightmares have been interpreted in various ways across different cultures throughout history. Here’s a combined look at these interpretations:
Western Culture
- Psychological Interpretation: In contemporary Western culture, nightmares are often seen as reflections of unresolved stress, anxiety, or trauma. Sigmund Freud suggested that dreams, including nightmares, are expressions of repressed desires and unresolved conflicts.
- Spiritual Interpretation: Some Western traditions view nightmares as visits from malevolent spirits or a sign of spiritual imbalance.
Native American Cultures
- Dreamcatchers: Many Native American tribes, such as the Ojibwe, use dreamcatchers to protect sleepers from bad dreams. They believe that nightmares are trapped in the web while good dreams pass through.
- Visions and Omens: Among some tribes, nightmares might be seen as visions or omens that need to be interpreted by a shaman or elder.
African Cultures
- Spiritual Warfare: In various African cultures, nightmares can be viewed as attacks from evil spirits or witches. Protective rituals and charms are often used to ward off such malevolent forces.
- Messages from Ancestors: Some African traditions believe that nightmares could be messages from ancestors or deities that require attention and action.
Asian Cultures
- Chinese Culture: In traditional Chinese culture, nightmares can be associated with imbalance in the body’s qi (energy). Feng Shui practices and certain herbal remedies are used to restore balance.
- Japanese Culture: Nightmares in Japan can be linked to belief in yūrei (ghosts) or baku, a supernatural creature said to devour nightmares.
Middle Eastern Cultures
- Islamic Beliefs: In Islamic tradition, nightmares are often considered to be whispers from Shaytan (Satan). Reciting specific prayers and seeking refuge in Allah is believed to protect against such bad dreams.
- Symbolism: Nightmares may also be seen as symbolic, and dream interpretation is a significant part of Islamic culture, with many looking to religious texts for guidance.
European Folklore
- Nightmare Creatures: In various European folklore, nightmares were often attributed to supernatural creatures like the mare, a demon that sits on people’s chests while they sleep, causing bad dreams.
- Witches and Spirits: Nightmares were sometimes believed to be the work of witches or restless spirits. Protective amulets and rituals were used to guard against them.
Indian Culture
- Hindu Beliefs: In Hinduism, nightmares might be seen as the workings of negative karma or disturbances in the spiritual realm. Prayers, rituals, and consultations with spiritual leaders can help address these issues.
- Ayurveda: In Ayurveda, nightmares are linked to imbalances in the body’s doshas (vital energies), and dietary and lifestyle adjustments are recommended for balance.
Indigenous Australian Cultures
- Spiritual Significance: Among many Aboriginal cultures, dreams, including nightmares, are seen as deeply spiritual experiences that connect the dreamer with the Dreamtime and the spiritual world. Elders and shamans play a key role in interpreting these dreams.
Latin American Cultures
- La Pesadilla: In various Latin American countries, nightmares are referred to as “la pesadilla,” often seen as a sign of stress or spiritual unrest. Traditional remedies and prayers are used to ward off bad dreams.
- Spiritual Beliefs: Some cultures believe that nightmares are a result of supernatural entities or spirits, and specific rituals are performed to cleanse and protect the sleeper.
These interpretations highlight the rich and diverse ways in which cultures around the world understand and address nightmares, reflecting a blend of psychological, spiritual, and cultural perspectives.
Psychodynamic Psychotherapy for Recurring Nightmares
Psychodynamic psychotherapy is a therapeutic approach that explores the unconscious processes influencing current behavior and emotional states. It is particularly useful for addressing recurring nightmares, which can often be linked to unresolved conflicts and traumas from the past.
How Psychodynamic Psychotherapy Helps
- Exploration of Unconscious Content: By bringing unconscious thoughts and feelings to the surface, individuals can gain insight into the root causes of their nightmares.
- Interpretation of Dreams: Therapists help patients interpret their dreams, including recurring nightmares, to uncover hidden meanings and unresolved conflicts.
- Emotional Processing: Patients are encouraged to express and process emotions tied to their nightmares, leading to a reduction in their frequency and intensity.
- Developing Coping Mechanisms: Through therapy, patients learn healthier ways to cope with stress and anxiety, which can contribute to the recurrence of nightmares.
Freud's Approach
Sigmund Freud, the father of psychoanalysis, believed that nightmares were manifestations of repressed desires and unresolved conflicts.
According to Freud:
- Symbolic Representation: Nightmares often represent unconscious desires or fears. For example, a nightmare about being chased might symbolize a fear of facing certain truths or conflicts.
- Wish Fulfillment: Even in nightmares, there might be an element of wish fulfillment. The terrifying aspects of the dream could represent a distorted way of addressing repressed desires.
- Dream Analysis: Freud would analyze the content of nightmares to uncover these hidden desires and conflicts, believing that once brought to consciousness, these issues could be addressed and resolved.
Jung's Approach
Carl Jung, a contemporary of Freud, had a different take on nightmares:
- Archetypes and the Collective Unconscious: Jung believed that nightmares could contain archetypal symbols from the collective unconscious, representing universal human experiences and emotions.
- Individuation Process: For Jung, recurring nightmares could signify a blockage in the process of individuation, the journey toward self-realization and integration of all aspects of the self.
- Dream Interpretation: Jung would focus on the symbolic and mythological content of nightmares, helping patients understand the deeper messages from their unconscious mind.
Nightmare Disorder - Links
- WebMD - Keeping a regular wake-sleep schedule is important. Regular exercise can help alleviate nightmare-causing anxiety.
- Calm - Techniques to prevent nightmares include deep breathing exercises, progressive muscle relaxation, visualizing soothing places, and doing comforting activities. Keeping a night light can also help.
- Sleep Foundation - The American Academy of Sleep Medicine recommends using imagery rehearsal therapy for nightmare disorder.
- Right as Rain by UW Medicine - Tips to prevent nightmares include deep breathing exercises, meditation, progressive muscle relaxation, and engaging in calming activities such as listening to soothing music.
- Cleveland Clinic - Psychotherapy, including imagery rehearsal therapy, is recommended for treating nightmare disorder.
- Good Housekeeping - Prevent nightmares by trying meditation, yoga, walking or other exercises, taking a hot bath before bed, or scheduling quiet “me time” to wind down.
- CNN - Prevent nightmares by establishing a sleep routine, reducing alcohol intake, avoiding food before bed, reviewing medications, and practicing stress-relieving activities.
- Headspace - Meditation, especially before bedtime, can help settle the mind and reduce nightmares.
Scientific Studies and Reviews
- Nightmares and the Cannabinoids. Current Neuropharmacology - Cannabinoids like delta-9 tetrahydrocannabinol and its analogue, nabilone, can reduce the intensity and frequency of post-traumatic nightmares.
- Nightmares and their treatment. Neuro Endocrinology Letters - Nightmares can cause severe distress, including sleep disorders, heart problems, and high anxiety.
- Nightmares in borderline personality disorder. Neuro Endocrinology Letters - Explores the links between nightmares, insomnia, and suicidality in BPD patients.
- Nightmares. American Family Physician - Chronic nightmares can be a sign of underlying psychological or psychiatric disorders.
- Epigenetic transmission of Holocaust trauma: Can nightmares be inherited? Israeli Journal of Psychiatry - Discusses the potential for nightmares to be inherited through epigenetic changes.
- Dreams and nightmares in healthy adults and in patients with sleep and neurological disorders. The Lancet Neurology - Examines the diagnostic value and psychological implications of dreams and nightmares.
- Nightmares and psychiatric symptoms. Clinical Psychology Review - Reviews the relationship between nightmares and psychiatric symptoms, highlighting the need for more comprehensive studies.
- Nightmares: an independent risk factor for cardiovascular disease? Sleep - Investigates the link between nightmares and cardiovascular disease risk.
- Best practice guide for the treatment of nightmare disorder in adults. Journal of Clinical Sleep Medicine - Provides guidelines for the treatment of nightmare disorder, emphasizing psychotherapy and specific therapeutic techniques.
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