How Nightmares Can Affect Addiction

How Nightmares Can Affect Addiction

We’ve all had nightmares before. Sometimes, the nightmare is nonsensical, such as being chased by a monster or falling forever. Other times, it’s more grounded in reality. We have a nightmare we lost a relative, or we have a nightmare about losing our jobs. For kids, nightmares are terrifying. For adults, most of us wake up, realize it was just a dream, and move on with our days.

However, if you have an addiction, nightmares can affect it greatly. First, let’s look at what causes nightmares in the first place.

The Causes of Nightmares

Nightmares can happen anytime, but there are circumstances that can make them more likely. If you’re stressed, you may have a nightmare. Grieving over a loved one can lead to nightmares. If you have a fever, this can cause some strange dreams. Eating before bed can increase your likelihood of having a nightmare as well.

Then there is withdrawal. If you’ve been addicted to something, and you try to get off it, nightmares can happen. This can happen regardless of the drug. Sleeping pills, cigarettes, alcohol, and hard drugs can all lead to nightmares.

Drug Dreams

Drug dreams, also known as narcotic nightmares, are when you have nightmares about relapsing, or anything else related to the drug itself. If you’re recovering from alcohol addiction, you may have a dream about drinking alcohol. Perhaps the dream will be positive, or be about you going into a drunken rage. Whatever the case, drug dreams can be dangerous.

Sure, it’s just a nightmare. You didn’t actually consume anything. However, a drug dream can make you want to have the experience again. This can lead to relapse, and you don’t want that.

Analyzing the Dreams

With that said, a drug dream can be an interesting look into your mind. Your dream may contain secrets that need to be looked at critically, such as triggers. In the dream, what caused you to want to take that sip or use that drug? Where was the setting? By looking at these circumstances, you can try to avoid possible triggers into relapse and keep yourself clean.

Write down your dreams and look at them later. Sometimes, the dream will fade fast, so as you wake up, write it down and look at it later. Also, if you’re stumped about the meaning of these dreams you can talk about your dreams to a therapist who can figure out why it is you’re having these dreams, and what you can learn from them.

Since the dawn of humankind, we’ve tried analyzing our dreams to find meaning in them. Sometimes, there is no meaning. But for drug dreams, there usually is a secret your mind is trying to tell you.

Preventing Drug Dreams

They will go away on their own as the drugs leave your body. In the meantime, you can reduce your chances of drug dreams by:

• Working out. Exercise can help calm the body and prevent you from having nightmares.
• Try relieving any sources of stress you may have. Too much stress can lead to nightmares.
• Relax before you rest. Dedicate an hour to unwinding. Take a hot bath, read a book, or do whatever it is that calms you down.
• Don’t eat too close to bedtime. This can stimulate your mind and lead to nightmares.

Of course, there’s always a chance you may still have a nightmare even if you do all these things, but it can reduce your chances.

By conquering your nightmares, you’ll take one step closer to achieving sobriety. Don’t give into your nightmares.

By Marie Miguel

What are dreams? What do they mean?

Hypnotherapy to stop nightmares

More links to dream articles

Marie Miguel Biography

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health-related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with Better Help. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

How to Avoid Bad Dreams

Nightmares can be stressful in themselves not to mention a severe disruption upon much needed quality sleep time. This article by the Huffington Post reveals some methods to help minimise their impact. Click the link for the whole article. 

Minimizing Nightmares and Brushing Off Bad Dreams

Controlling nightmares remains largely uncharted territory, though there are few different schools of thought when it comes to managing bad dreams. For many people nightmares aren’t really a major nuisance, but if they do wake you up more than you’d like or you have trouble settling down afterwards, here are couple of potential ways to go about preventing them or reducing their severity.


Practice Good Sleep Hygiene
It’s not always possible to completely prevent bad dreams, but setting the stage for good sleep can help ensure you snooze more soundly and feel better-rested. Sleep hygiene involves ensuring both your habits and sleep environment are ideal for quality rest.

Your sleep space can have some bearing on your resting state. Ideally, bedrooms should be cool, dark and quiet. Temperatures in the 60s to low 70s are considered best. Remove or turn off light sources like TVs, VCRs, and alarm clocks, and consider light blocking shades if you live in an urban area or sleep past sunrise. White noise machines or earplugs can be helpful for drowning out bothersome noise.

In terms of habits, keeping a regular bedtime and waketime throughout the week is a key part of supporting your internal clock, as is daily moderate exercise, daily sunlight exposure and a regular evening relaxation routine.

Caffeine, alcohol and nicotine can all affect sleep in different ways, and are best avoided the hours before bedtime. Keeping bedtime snacks light and avoiding spicy foods or those that cause indigestion is also recommended.

Talk or Write It Out

Some psychologists believe talking about dreams and getting social support to put them in perspective is key to reducing anxiety following nightmares. This might take the form of talking out dreams with a therapist, discussing them with a partner or in a group setting, or via independent journaling.

If you wake up shaken from a nightmare and can’t get back to sleep right away, it could be helpful to get out of bed and write the dream down, and even change its course.

Image Rehearsal Therapy is a type of Cognitive Behavioral Therapy that involves recalling the nightmare and then writing out a new, more positive version and rehearsing this new scenario daily to displace the original nightmare theme. IRT is a well-researched type of therapy, and is a treatment recommended by the American Academy of Sleep Medicine for chronic idiopathic nightmares and PTSD-related nightmares.

Deal with Daytime Stressors
Other approaches can focus on routines or working on areas of your life that could be contributing to stress or fear. The American Psychological Association’s 2013 Stress in America poll found that stress was associated with poorer sleep, and that poorer sleep was also associated with higher stress

When you’ve had a tough day, take a few minutes to de-stress before bed. Try a warm bath, relaxing music, yoga or other techniques to see what helps you most.

Progressive Muscle Relaxation is another method recommended by AASM for nightmares. It involves gradually tensing and relaxing different groups of muscles all over the body to reduce stress and tension. It can be done in a clinical setting, or at home via a guided audio track.

Avoid watching or reading things comprised of common nightmare fodder close to bed. That scary movie, suspenseful book or unsettling news broadcast could wind up in your midnight playlist.

Better choices for winding down if you are looking for more peaceful sleep are lighthearted shows, calming music, coloring/sketching, or neutral reading on subjects like self-improvement or hobbies. Remember, electronics like TVs and tablets steal sleep, so it’s best to turn them off at least 30 minutes before bed.


Play Some Video Games
One study of former American and Canadian male soldiers without PTSD found that those who played video games often had less threatening dreams and were less passive in their dreams. Researchers speculate that process of desensitization, fighting and winning associated with video gaming may carry over to the dream world.

However, a follow up study found that these protections may not extend to women. Researchers looked at a group of college students that previously experienced trauma and related dreams.

While male high-level gamers who had experienced trauma were less affected by nightmares, female high-level gamers actually had the most difficulty with nightmares. They speculate that the genres of games, whether they are played socially, and whether the player experiences sex-role conflict also factor into gaming’s ability to provide nightmare protection.

Get Help If Needed

Sometimes, nightmares can become more than just occasional disruptions, becoming a significant source of sleep anxiety. Nightmare disorder is a clinically recognized sleep disorder, classified by frequent and persistent nightmares that regularly disrupt sleep, cause bedtime anxiety and affect daytime behavior. They can also be a symptom of PTSD, which can have a dramatic effect on quality of life.

If you feel like nightmares are making it difficult to get a good night’s sleep often or feel anxiety around falling asleep due to bad dreams, it is worthwhile to discuss it with your doctor and/or a psychologist. They can assess if there are underlying conditions to resolve and prescribe the right treatments and medications when applicable.

Most importantly, don’t feel embarrassed to bring the issue up — nightmares aren’t childish. They can have a significant impact on your waking life, and social support along with healthy lifestyle habits can play an important role in minimizing their impact.


This article originally appeared on the Amerisleep blog.