From nightmares to nighty-night: How to drift off after a frightful dream for a good night’s sleep

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Halloween is just nearly here and there’s something magical about curling up on the sofa with a bucket of popcorn and indulging in a good horror flick – but the nightmares they inspire? Not so magical. Ryan Kerr, an expert from mattress maker John Ryan By Design, has shared his top tips for a good night’s sleep.

We’ve all been there – jolted awake in the dead of night by a heart-pounding dream, only to be left wide-eyed and uneasy, wondering how on earth we’ll get back to sleep.

While it can feel challenging to drift off again after a nightmare, the good news is that there are simple strategies that can help. Follow these top tips from Ryan Kerr at John Ryan By Design:

1. Try to breathe deeply and slowly

One of the quickest ways to calm a racing mind after a nightmare is through controlled breathing. Deep breaths can signal to your nervous system that you’re safe, which gradually reduces that fight-or-flight response a bad dream triggers.

Try the 4-7-8 breathing technique: Inhale deeply through your nose for a count of four, hold the breath for seven counts and then exhale slowly for a count of eight. This technique helps shift your attention away from the lingering fear and back to your breath, creating a sense of calm and relaxation.

2. Relax your muscles, one at a time

Nightmares often leave both your mind and body on edge. Progressive muscle relaxation is a great way to ground yourself and release tension. Start by tensing and then releasing different muscle groups, beginning with your toes and slowly working your way up to your head. Doing so not only eases physical stress but also gives your mind something soothing to focus on, rather than the images that startled you awake.

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3. Centre yourself

After a nightmare, your mind might still be stuck in that dream world. To bring yourself back to the present, take a mindful moment. Notice the feeling of your sheets, the coolness of the air, or the gentle hum of background noise. Remind yourself, “I’m here. I’m safe”. This simple grounding exercise helps separate the fearful images from your real, safe surroundings, making it easier to relax.

4. Switch on a night light

Sometimes, turning on a soft, dim light can work wonders. A little bit of light can push back the scary feelings that nightmares bring on, letting you feel more in control and grounded in your surroundings. Just make sure the light is gentle – you want something that comforts you without disrupting your natural sleep rhythm.

5. Picture your happy place

When you can’t shake the unsettling images from your nightmare, visualisation can come to the rescue. Picture a peaceful scene that brings you joy and comfort – maybe it’s a serene beach, a cosy cabin, or a quiet forest. The goal is to shift your mental landscape from the chaos of your dreams to something that makes you feel safe and relaxed.

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6. Jot it down

Nightmares have a sneaky way of feeling more intense when we hold on to them in our heads. Writing them down, however, can help drain them of their emotional power. Keep a notebook by your bed and, if a bad dream wakes you, scribble down what you remember. Once it’s on paper, it might not feel quite as frightening. Plus, keeping a dream journal is a great way to reflect on recurring themes in your dreams and understand them better.

7. Be kind to yourself

After a nightmare, it’s tempting to stress about falling back to sleep, but the best thing you can do is be patient. Take the pressure off by accepting that it might take a little time. Try not to get frustrated if sleep doesn’t come instantly. Trust that your body will eventually calm down, especially if you’re using these soothing techniques.

Final thoughts

Nightmares happen to all of us from time to time, but they don’t have to rob you of a good night’s rest. With a little self-care and these calming strategies, you’ll be back to dreaming peacefully in no time. For more advice on how you can get a great night’s sleep, check out the John Ryan By Design blog.

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