We all have nightmares from time to time, both adults and children. A nightmare is a bad dream that can cause intense feelings of fear, anxiety or anger. Fortunately, they are not real, which means they cannot harm us. However, understanding how they work and how to cope with them can help reduce their impact, especially in children.
During sleep, our brain remains active and goes through various phases, including REM sleep (rapid eye movement) - Why is it called that? Because while we are in this phase, our eyes move rapidly under our closed eyelids. It is in this phase that we dream, and sometimes, those dreams can become terrifying, forming what we know as nightmares.
The sleep cycle and nightmares
Your brain alternates between non-REM sleep and REM sleep every 90 minutes or so. As the night progresses, REM sleep periods become longer, so it's common for dreams, including nightmares, to be more vivid and occur in the early morning hours. If you wake up during this phase, you're more likely to remember your dreams, including nightmares.
Why do nightmares happen?
There are multiple reasons why we can have nightmares. One of the main causes is the Stress. Difficult situations such as problems at school, at home or with friends can release pent-up tension during sleep and manifest itself in the form of nightmares. Major changes in a child's life, such as a move or the loss of a loved one, can also trigger frightening dreams.
Also, see movies or reading horror books before going to sleep can negatively influence the mind of children, causing nightmares. Children are especially susceptible to this type of stimuli before going to bed.
Another possible factor is physical condition. Children who are sick or have a high fever may experience nightmares more frequently. Certain medications can also have this effect, so it is always important to consult a doctor if nightmares become recurrent after starting a treatment.
How to prevent nightmares?
Although it is normal to have nightmares occasionally, there are ways to avoid them or reduce their frequency. Here are some tips:
- Establish a healthy sleep routine: Going to bed and waking up at the same time every day helps regulate your sleep cycle.
- Avoid long naps: Unless strictly necessary, daytime naps can disrupt your nighttime sleep rhythm.
- Avoid heavy meals or exercise before bed: The body needs to be relaxed to achieve restful sleep.
- Avoid scary content: Horror movies, video games, or books can trigger nightmares. It is important for children to avoid these stimuli before going to sleep.
Other methods include allowing children to sleep with a favorite stuffed animal or blanket, which can give them a sense of security. Using a night light can also be helpful, as when children wake up frightened, seeing their immediate surroundings, which are familiar to them, can help calm them down.
Leaving their bedroom door ajar so they feel close to their family can also provide them with peace of mind. If they wake up feeling scared, it is important that they do not hesitate to seek comfort from a nearby adult.
What to do if nightmares persist?
While they are rarely a cause for concern, when nightmares become a frequent problem, there are some methods you can try to help children cope. Talking about nightmares with a trusted adult can greatly relieve distress. Sometimes, simply sharing what they dreamed about is enough to bring relief to children.
A technique that may be useful is draw the nightmare and then destroy the drawing. This can make children feel more in control of their fears. Also, carrying a dream journal A dream log where children can write down what they remember from their dreams, good or bad, can help identify patterns or things that worry them during the day that could be causing their nightmares.
If these actions are not enough, parents may need to consult a child counselor, psychologist, or therapist. Talking to a professional can provide greater insight into the underlying issues that are causing the nightmares.
Specialized centers and more serious cases
In some cases, it may be necessary to go to sleep centersThese sites analyze brain waves, breathing, and other body processes while you sleep to detect whether nightmares are occurring due to a physical or neurological condition. Certain medications may be prescribed in rare cases to help control them.
It's important to remember that, in most cases, nightmares aren't serious. They're simply part of the brain's way of processing stressful situations, and while they can be frightening, they don't pose any real danger.
Difference between nightmares and night terrors
Nightmares and night terrors are not the same thing. Although both belong to the sleep disorders known as parasomnias, have different characteristics. The nightmares are vivid and frightening dreams that occur during the REM phase of sleep, mainly in the second half of the night. The child wakes up and may remember details of the dream.
Furthermore, the night terrors They occur during the non-REM phase, usually in the early hours of the night. During a night terror, the child may scream or move violently, but will not be fully awake and will not remember what happened.
If night terrors or nightmares are persistent or interfere with the child's quality of life, it is advisable to consult a professional who can offer an appropriate diagnosis and treatment.
Remember: Nightmares aren't real and can't hurt you. Dreaming about something scary doesn't mean it will happen in real life. If your child needs comfort after a nightmare, it's important for them to know that it's not childish to ask for help.
Nightmares, though frightening at the time, are temporary and can be managed with the right strategies. Maintain a supportive and loving attitude, and soon your little one will be able to sleep peacefully again.