Uncover the causes behind them, the most common occurrences and how you can prevent them from happening.
Feeling overwhelmed is normal now and then, but if you’ve ever woken up with your heart racing or feeling like you’re in a cold sweat, stress could be following you to bed. Known as stress dreams, poor sleep like this is often related to your worries throughout the day and can keep you from getting quality sleep. Instead of repeating the stress cycle, Woman’s World sought out the pros so you can fall asleep and stay asleep throughout the night. Keep reading to learn more about what causes stress dreams, common occurrences and how you can reduce having them.
What are stress dreams?
Quality sleep is important, but having stress-related sleep problems can stop you from feeling rested long-term. “Stress dreams are anxiety-provoking dreams that are often caused by stress, anxiety, or unprocessed emotions in our waking life that we carry with us into our sleep,” explains Robyne Hanley-Dafoe, PhD, Ed.D. psychologist, educator and author of Calm Within The Storm: A Pathway to Everyday Resiliency.
Anything unresolved or at the forefront of your mind can easily go to sleep with you, which can play a role in distressing dreams. Dr. Hanley-Dafoe adds that “your brain processes your emotional experiences from the day during REM sleep.”
These dreams are often vivid and unsettling and can stem from stressors such as work, family, financial pressure or anxiety in general. When you’re dealing with these dreams, “the amygdala, which handles emotional responses, is engaged, leading to dreams that incorporate elements of stress or anxiety,” says Sanam Hafeez, PsyD, a clinical neuropsychologist and founder and director of Comprehend the Mind.
What are the most common stress dreams?
Stress dreams and unhealthy sleep habits can be directly correlated to the stressors in your daily life, or they can manifest in ways that highlight underlying anxiety or worries.
“For example, if you are worried about an upcoming presentation, you might dream about showing up unprepared or making a big mistake,” says Dr. Hanley-Dafoe of the types of stress dreams. “On the other hand, dreaming about being chased may not literally mean you’re running away from something, but it could symbolize a problem or responsibility in your life that you are avoiding.”
Most people have variations of the same dream, depending on what’s going on in your life. Dr. Hafeez notes that dreams where you’re unprepared, being chased or falling where you lack control in different scenarios are common because they symbolize a lack of control in your life.
“Many people dream about losing their teeth, indicating worries about their appearance or the fear of losing something valuable,” says Dr. Hafeez. She also says that dreams, where you’re late are also widespread, “mirroring real-life anxieties about failing to meet deadlines or expectations.”
Stress dreams are the mind’s way of processing and coping with stress and other concerns you deal with during the day. 
How to stop stress dreams from happening
While you don’t have control over your dreams, you can work on regulating your stress throughout the day and incorporating relaxation techniques. This will hopefully combat the intensity and frequency of these dreams and aid in your sleep cycle. “If stress dreams persist despite following good sleep hygiene, it’s important to remember that there are effective stress management techniques that can help,” says Dr. Hafeez.
If you do notice that you are waking up during the early morning hours, this is happening because of a spike in cortisol (the stress hormone),” explains Dr. Hanley-Dafoe. “In these moments when your mind is racing and anxious thoughts are consuming your mind, my gentle invitation is for you to place your hand on your heart and think about everything you are grateful for.”
Reduce stress dreams by creating a calming bedtime ritual
Dr. Hafeez says creating a calming bedtime ritual prepares your mind and body for rest. “This could involve taking a warm bath, deep breathing exercises, reading a light-hearted book, or meditation.” You could also keep a journal because it will allow you to let go of any lingering thoughts or emotions.
“Having a simple yet effective bedtime routine that allows you to decompress can make a big difference,” adds Dr. Hanley-Dafoe. Try reducing your screen time and stop using your devices at least an hour before bed. Instead, “engage in relaxing activities like stretching, practicing meditation, or reading to help you clear your mind and relax your body before sleep,” she says.
It’s important to learn what’s causing you stress in the first place. Once you do that, you can figure out the best ways to combat it and get back to a more restful night’s sleep.
For more information about STRESS-RELATED issues go to stress.org
