We’ve all been there: one moment you’re peacefully dreaming of a serene beach or a flight above the clouds, and the next, you’re running from monsters through a dark forest you can’t escape.
Nightmares are the unwelcome guests of our sleep, coming in uninvited and leaving us shaken and disoriented. But what if we told you there’s a way to fight back? That’s right—science can help you turn the tables on the monsters under our beds.
Before we start our fight, let’s understand the enemy. Nightmares occur during REM (Rapid Eye Movement) sleep , the stage where our brains are most active, and dreams—pleasant or horrifying—take center stage.
Unlike their dreamy counterparts, nightmares are often linked to heightened emotional responses, especially fear and anxiety. They’re like our brain’s way of playing out our deepest fears, unresolved conflicts, or even just a large portion of extra spicy food (or too much pizza) before bed.
Nightmares aren’t just a product of modern stressors, though. They’ve haunted humanity since we first learned to sleep in caves. Cultures worldwide have long grappled with the meaning of nightmares, attributing them to everything from restless spirits to divine warnings.
For some people, nightmares don’t end when they wake up. Sleep paralysis —a condition where the body remains immobilized while the mind is partially awake—often comes with vivid hallucinations of shadowy figures or otherworldly creatures like the Hat Man . It’s a waking nightmare that has been scaring the wits out of people for centuries, including the Hmong people’s Dab Tsog evil spirit, believed to suffocate its victims and the Old Hag folklore in Western cultures.
Modern science, however, has a less scary answer for sleep paralysis. It occurs when there’s a glitch in the transition between REM sleep and wakefulness, leaving the sleeper temporarily unable to move while their mind is partially conscious. While terrifying, it’s harmless. And understanding this can help ease the fear that often perpetuates the experience.
So what if you could flip the script when things get scary? Enter lucid dreaming . This phenomenon occurs when you become aware you’re dreaming and can exert some control over the narrative. Imagine being chased by a monster, only to realize you’re dreaming and turning that monster into a fluffy kitten. Lucid dreaming is like having a cheat code for your subconscious.
Scientists suggest that lucid dreaming can be learned through techniques like reality checks (asking yourself throughout the day if you’re dreaming) and keeping a dream journal. Once you’ve unlocked this skill, you could turn the tables on your nightmares, using your newfound dreamland superpowers to take control and rewrite the story.
Not all of us are destined to become dream ninjas, but there’s another scientifically backed way to fight nightmares: imagery rehearsal therapy (IRT) . This cognitive-behavioral technique involves recalling your nightmare during waking hours and reimagining it with a positive or neutral ending.
For example, instead of being trapped in a dark forest, imagine finding a cozy cabin and lighting a warm fire. Repeating this new version daily trains your brain to replace the fear-inducing narrative with one that’s more comforting.
IRT is especially effective for chronic nightmares and has been used to treat PTSD-related dreams.
If nightmares are frequent visitors, stress might be leaving the door open. High stress levels and poor sleep hygiene are major contributors to bad dreams. The good news? These are areas you can tackle head-on. Relaxation techniques like meditation, yoga, and deep breathing exercises can help lower stress levels, making your mind less likely to conjure up terrifying scenarios during REM sleep.
Nightmares may always be a part of the human experience, but they don’t have to rule our nights. Whether you’re rewriting your dreams through IRT, harnessing the power of lucid dreaming, or simply practicing better sleep hygiene, there are plenty of ways to reclaim your rest.
So, the next time a shadowy figure dares to crash your dreams, remember: you’re not powerless. With a little help from science, you might just find yourself turning those nightmares into the sweetest dreams of all. And if nothing else, at least you’ll know to avoid that extra slice of late-night pizza—just in case.
Looking to see some sleep-related curiosities at Ripley's? Head over to Ripley's Believe It or Not! Hollywood and discover Lee Hadwin's sleep art!
