Dream Hangovers

Nightmares are unpleasant dreams that can cause a strong emotional response from the mind, most often fear, but also feelings of despair, anxiety, anger or sadness. Nightmares can sometimes act as messages from your subconscious mind, bringing to the surface suppressed emotions or unresolved issues from your waking life.

After a nightmare, a person will often awaken in a state of distress and may be unable to return to sleep for a short period of time. Waking with a sense of loss after a nightmare is a common "dream hangover" effect caused by stress hormones released during sleep, and it may be a way for your subconscious to process emotions like anxiety, fear, and hopelessness.

What To Do After A Nightmare

• Ground yourself by looking around at your surroundings and confirming you are safe and in your bedroom.
• Get up and move around a bit. Movement will help you separate from the nightmare and prevent you from falling back into the same state. Moving to another room may refocus your mind and create a clearer separation between the dream and reality.
• Drink a glass of water.
• Do the 4,7,8 breathing exercise by inhaling for 4 seconds, hold for 7 seconds and exhale for 8 seconds. Breathing this way helps regulate the nervous system and can lead to improved mental and physical well-being.
• Read a book in dim light, but don’t bright lights or using your phone can signal your body that it's time to wake up and can increase anxiety.
• Listen to a calming audio-book, guided meditation or music.

When you feel relaxed go back to bed. Be patient and don't try to force yourself to sleep immediately.

Why This Works

Getting out of bed and shifting your focus helps break the cycle of the nightmare, making it less likely to resume. Nightmares often trigger a stress response, so calming activities help to reduce your heart rate and anxiety. And moving to a different space and engaging in a relaxing routine helps your brain transition back into a relaxed state conducive to sleep.

Some Coping Strategies While Waking Up 

• Calmly tell yourself that you are safe and the nightmare was just a dream.
• Focus on your immediate surroundings by feeling your blanket, listening to calming music, or looking at familiar, pleasant objects in your room to ground yourself in reality.
• Practice deep, slow breaths to help relax your nervous system and shift your focus from the dream to the present.
• Write down the details of the dream and how it made you feel. Look for potential connections to your waking life, such as real-life situations that might be reflected in the dream's imagery.
• If the nightmare is recurring, try writing or imagining an alternative, more positive ending to the dream during the day. This can help your brain create new pathways, especially if the new ending includes feelings of safety or resolution.

Persistent Symptoms

If you consistently experience overwhelming feelings of loss or other intense emotions after nightmares, or if they interfere with your daily life, it may be a sign of an underlying issue. Long-term, recurring nightmares can indicate underlying problems such as PTSD or other mental health conditions.

Nightmares can sometimes occur with other sleep disorders or be linked to medical conditions or certain medications. A healthcare provider can assess your situation, determine the cause, and discuss appropriate treatment options.