Nightmares

See also :

• Sleep Disorders (Sleep Apnea)
• Insomnia

Causes

If you had hoped to grow out of your nightmare stage, but find that you suffer from them as an adult, too, you’re not alone. While nightmares are more common among kids, 50 percent of adults have nightmares. These frightening, too-realistic dreams can leave you feeling rattled, and in more severe cases, they can cause sleep deprivation—which is linked to heart disease, obesity, and depression. There are a number of reasons why you may have nightmares, including:

• Eating Before Bed: A pre-bedtime snack can increase your metabolism, which causes the brain to become more active and can possibly lead to nightmares. If you notice that you have more bad dreams after having a late-night bite, make a goal not to snack after dinner, or at least to avoid heavy meals right before bed.
• Medications: Prescriptions that affect chemicals in the brain (such as antidepressants), as well as some blood pressure medications, have been linked to nightmares. Talk to your doctor to see if a different drug or a lifestyle change might be a better alternative. If you have no options beyond that one drug, then you'll have to weigh the pros and cons with your physician—in some cases, it may be worth putting up with the nightmares if the pill is helping you treat a serious condition.
• Lack of Sleep: It’s a vicious cycle: Not enough shut-eye may lead to nightmares, and having nightmares can cause a lack of sleep. If you notice that your nightmares increase when you’ve been skimping on sleep, be sure to practice proper sleep hygiene (like winding down before bed with a relaxing activity and keeping your bedroom cool) to increase the time that you spend snoozing.
• Sleep Disorders: Sleep problems such as sleep apnea and restless leg syndrome may cause nightmares. Ask your doctor about treatment options if you suffer from a sleep disorder, since treatment may help improve the quality of your sleep and also nix the nightmares.
• Stress: Anxiety and post-traumatic stress disorder can both lead to nightmares. If you’re extremely stressed, talk to your doctor about coping mechanisms, including lifestyle changes, psychological counseling, and/or medications.

Treatments

• Combination California Poppy + Corn Poppy + Eleutherococcus
• Valerian (a flowering plant) is strongly sedative on the central nervous system and relaxes the internal organs (avoid taking with sleep-inducing medication). Take a 2.5-5ml tincture twice in a little water between 6pm and bedtime.
• Hops is a sedative and aromatic herb that helps ease tension and feelings of restlessness that accompany insomnia (avoid with depression). Infuse one teaspoon of the dried flowers in 175ml of boiling water for a bedtime tea.
• Passionflower is deeply relaxing for mind and body. Try using with chamomile (may cause drowsiness). Infuse one teaspoon each of dried passionflower and chamomile herbs in 175ml of boiling water, and sip throughout the evening to help promote a state of relaxation before bedtime.
• Wild Lettuce is an extremely relaxing sedative and an antispasmodic herb, which can help induce sleep. Add 1ml tincture to a cup of passionflower tea.
• Lavender Essential Oil has been shown in trials to be a safe, effective insomnia remedy. Add five drops to 10ml vodka and 40ml water for a room spray (not to drink!).
• Roman Chamomile essential oil is a calming and sedative oil to aid sleep. Add two drops to 5ml almond oil for a pre-bedtime massage.
• Vetiver essential oil is helpful for relieving stress and tension when these block restful sleep. Add two to three drops to a diffuser, or add five drops to a bath dispersant for a pre-bedtime soak.
• Tryptophan containing foods: the amino acid boosts levels of sleep-inducing melatonin, or ones with naturally high levels of melatonin. Sour cherries, cherries, goji berries, tomatoes, chillies, fenugreek, white or black mustard seeds, sprouted seeds, corn, rice and lupin (often available in bean form or as a flour/protein) provide melatonin. A bedtime glass of sour cherry juice has been shown to aid sleep. Yoghurt, poultry, nuts and seeds are all good sources of tryptophan. Avoid junk food, which studies have shown can disrupt restorative sleep.
• Omega-3 has been shown to promote restful sleep in children. Take 500mg to 1g daily for adults and 300-500mg daily for children, from marine or plant sources.
• Magnesium is a trace mineral that helps the body to release tension and in turn relax. Take 350-400mg daily.
• Vitamin D - low levels are associated with daytime sleepiness and musculoskeletal pain. Take 600-800iu vitamin D3 daily.