What should I do if I frequently have nightmares at night?
Nov 20, 2025
Source: Cainiu Health
Dr. Zhang Baohua
Introduction
Frequent nightmares at night may be caused by poor sleep environment, excessive stimulation before bedtime, mild anxiety, post-traumatic stress disorder (PTSD), neurasthenia, or other reasons. It is recommended to seek medical attention promptly, identify the underlying cause, and improve the condition through lifestyle adjustments, medication, and other methods under a doctor's guidance. Maintain a light diet in daily life, consume more sleep-promoting foods such as millet and lotus seeds, and avoid going to bed either overly full or on an empty stomach.
Generally, frequently experiencing nightmares at night may be caused by poor sleep environment, excessive stimulation before bedtime, mild anxiety, post-traumatic stress disorder (PTSD), or neurasthenia. It is recommended to seek medical attention promptly to identify the underlying cause and, under a doctor's guidance, improve symptoms through lifestyle adjustments, medication, and other methods. Specific analyses are as follows:
1. Poor sleep environment: Loud bedroom noise, overly bright lighting, or uncomfortable temperature can disrupt deep sleep rhythms and trigger nightmares. Consider installing light-blocking curtains, using earplugs to reduce noise, adjusting room temperature to 22–24°C, and choosing a medium-firm mattress to create a quiet and comfortable sleeping environment.
2. Excessive pre-sleep stimulation: Watching horror movies or playing intense games before bed keeps the brain in a state of continuous excitement, making dreams more likely to contain negative content. Avoid electronic devices one hour before bedtime; instead, read essays, listen to soothing music, or drink half a cup of warm milk to help calm the nervous system and reduce neural excitation.
3. Mild anxiety: Unreleased daily stress can transform into nightmares during sleep, often followed by low mood upon waking. Set aside 20 minutes each day for stress-relief activities such as jogging or yoga, talk about your concerns with family or friends, and take medications such as Jieyu Anshen Granules, Shugan Jieyu Capsules, or Xiaoyao Pills as directed by a physician.
4. Post-traumatic stress disorder (PTSD): After experiencing traumatic events such as accidents or disasters, traumatic memories may repeatedly emerge during sleep in the form of nightmares. Seek professional psychological trauma intervention, learn emotional desensitization techniques, and take prescribed medications such as Sertraline Hydrochloride Tablets, Escitalopram Oxalate Tablets, or Citalopram Hydrobromide Tablets as directed by a doctor.
5. Neurasthenia: Prolonged mental stress leads to nervous fatigue and disrupted sleep architecture, resulting in frequent nightmares. Reduce work and study intensity, ensure a 30-minute nap daily, avoid coffee and strong tea, and use medications such as Anshen Bunao Liquid, Zaoren Anshen Capsules, or Wuling Capsules under medical supervision.
Maintain a light diet, consume more sleep-promoting foods like millet and lotus seeds, and avoid going to bed either overly full or hungry. Practice simple abdominal breathing exercises before sleep to relax the body and mind. Through comprehensive lifestyle adjustments, improve sleep quality, reduce nightmare frequency, and support overall nervous system health.
