A frightening dream can ruin your whole day! You may notice your heart pounding, your body sweating, or a lingering sense that something is wrong. If nightmares only happen once in a while, they are usually not a major concern. However, if they keep recurring, it is worth the effort to look for an underlying cause. For example, sleep apnea might be a contributing factor. Just how is this disorder related to nightmares? Continue reading to find out.
Why Sleep Apnea Can Affect Your Dreams
Sleep apnea is a disorder that causes your breathing to stop and start again repeatedly throughout the night. These pauses can prevent you from moving smoothly through the normal stages of sleep. Instead of getting steady, restorative rest, your body may experience repeated awakenings that you do not fully remember.
This fragmented rest can interfere with REM sleep, the stage when vivid dreaming is most common. If you wake during or soon after REM sleep, you may be more likely to remember intense dreams or nightmares.
Also, a lack of high-quality sleep can raise levels of stress hormones in your body, which may mean that fearful sights are more likely to appear in your dreams.
Another connection between sleep apnea and nightmares is directly related to oxygen deprivation. When your breathing stops, your body goes into panic mode. This arouses you enough for you to resume breathing, even if you are not aware of these incidents. For some people, these episodes can translate into disturbing dreams that feature suffocation.
How You Can Encourage More Restful Sleep
How can you lower your risk of apnea-related nightmares? These tips might help:
- Talk to a healthcare provider. Aside from nightmares, symptoms of sleep apnea include loud snoring, daytime fatigue, and frequent nighttime urination. If you experience any of these issues, it would be wise to talk to a medical professional about undergoing a sleep test.
- Comply with sleep apnea treatment. A CPAP machine or custom oral appliance from a dentist can reduce or eliminate pauses in breathing, leading to higher-quality sleep.
- Follow a consistent bedtime routine. Give your body clear signals that it is time to wind down. You might read, stretch gently, listen to calming music, or take a warm bath before bed.
- Make your bedroom sleep-friendly. Keep your room cool, dark, and quiet. Blackout curtains, earplugs, a fan, or a white noise machine may reduce disturbances that pull you out of sleep.
- Limit stimulants in the evening. Caffeine and other stimulants can make it harder for you to fall asleep and stay asleep. They may also make it more likely that you will experience bad dreams. Try to avoid them during the last several hours before bed.
- Use relaxation techniques. Deep breathing, meditation, or progressive muscle relaxation can help quiet your mind and prepare your body for rest.
- Address stress and anxiety. What you experience during the day can shape what happens at night. Journaling, talking with a trusted friend, or working with a mental health professional may help you process difficult emotions that contribute to nightmares.
Nightmares might be a sign of sleep apnea! Track the quality of your sleep and seek professional care if needed.
Meet the Practice
At Aveni Dental Professionals, we are proud to participate in Sleep Architects, a program that unites board-certified sleep physicians with our dental team to provide comprehensive diagnosis and treatment for sleep apnea. To learn more about us or to request a consultation, contact our Plymouth, MA, office at 508-217-7454.