larpoll

Hey, I'm new here and this is my first reply to a post. I totally relate regarding the night terrors/nightmares. I don't think anyone really understands how intense and debilitating they can be. I developed a sleep/dream phobia thanks to the extremly violent nightmares I have. I don't think there is an easy solution.

Some of the things I have found helpful are:
Sleep with a nightlight - it's important not to confuse your natural body clock. I slept with a light on for ages but a nightlight is better biologically for your body - I can go into the theoretical basis for this if you want to know.

I read a book by Babette Rothchild called "applying the breaks" - from her advise I developed a "nightmare protocol". It is something that I practice everyday and run through when I go to bed. It helps for all sorts of things including panic attacks and when you have specific triggers like flashing blue lights. For the nightmares I basically tell myself what I am going to do if I have a nightmare. It helps because I am often disorientated and traumatised when I wake up. I have specific things I do...such as ... I will look at the clock - I will see my night light and I will know I am in my room. I will tell myself it was a bad dream. I will feel my watch on my wrist and know I am safe now. Once I know I am safe I will focus on my breathing" Basically you tailor it to yourself.

Avoid sleeping tablets - they are very addictive and create more problems. They do not solve the underlying problem - only give a quick fix. If you do need to take them only take them for a couple of days.

Keep a dream journal and talk to your therapist about them. Dreams are often the subconscious trying to work somthing out. Are there any repeating themes.

If you have the same dream over and over - write it down, think about it during waking hours....give it a different ending or a new direction. This can help to reduce the intensity and change the dream.

Try to go to bed at the same time every night and get up the same time. Keep bed for bed...don't watch tv or read in bed (sex is ok)

Try relaxation techniques....breathing exercises. The more you practice the better you get. A quick one is a yoga technique - breath through your nose. Breath in deeply and slowly so that your tummy rises and breath out slowly so that your tummy lowers. Imagine breathing in through your left nostril and out through your right nostril. Do it 5 times and then swap nostrils. It is a quick way to slow down and focus on your breathing.

Don't eat/drink/take anything with caffeine in it or other stimulants....eg. no coffee or coke after 3pm.

Don't read or watch anything stimulating or violent before bed....eg. crime shows on TV, war coverage, news.

Get a comfortable pillow!!! Memory foam pillows are great.

Just some thoughts and suggestions....probably nothing new...just things that have helped me.