Regular nightmares: what they mean and how to stop them
We’ve all been there: you wake up in the middle of the night, your heart racing, and the images you just dreamed about just won’t go away – such intense nightmares often catch up with us even the next day. But what causes nightmares – and what can you do about them? Find out when and why nightmares occur, whether they are a cause for concern and what simple steps you can take to finally get a better night’s sleep.
14 May 2025 • 4 min reading time
Restless bedroom in the dark - the scene conveys the gloomy mood and confinement of an intense nightmare.
Nightmares usually occur during the REM sleep phase and are often an expression of internal stress or sleeping conditions in need of improvement.
Regular nightmares can be a form of sleep disorder or might be associated with other sleep disorders – especially if they affect the quality of your sleep.
With specific routines and by consciously structuring your sleep, you can often effectively reduce bad dreams; there are even home remedies to help combat nightmares.
An occasional nightmare is quite normal – especially in stressful times or after an upsetting day. However, if a nightmare recurs and has a lasting negative impact on the quality of your sleep, it can be a warning sign. Doctors refer to this as a ‘nightmare disorder’, which is often accompanied by insomnia (sleeplessness), night terrors or other sleep disorders.
But what exactly causes these nightmares? The reasons for them are manifold: stress, traumatic experiences, hormonal fluctuations during puberty, pregnancy or the menopause, mental illness or certain medications can contribute to regular nightmares.
Studies also show that poor sleep hygiene with an irregular sleep rhythm or the consumption of alcohol or caffeine in the evening can increase the risk of nightmares. You can find out which points apply to you and actually influence your sleep by keeping a sleep diary, for example.
Regular nightmares are not pleasant – but if you take a look at your personal causes and follow a few general tips to improve the quality of your sleep, you should soon start sleeping more restfully. Here are our 5 tips to reduce the frequency of your nightmares!
If you are constantly having bad dreams, you should first find out why this is the case. It’s worth taking a look at your day-to-day life and your mental state. Are there any stressful issues at the moment? Has your lifestyle changed lately? Do you have trouble sleeping or do you feel permanently exhausted?
As already mentioned, a sleep diary can help identify possible triggers – these could be a stressful week, late working at a screen or distressing messages before going to bed. Hormonal changes, which many women experience during menopause, can also lead to nightmares.
What you do before bed and how you get to sleep also influence your dreams. If you’re suffering from nightmares, a fixed evening routine helps your body and mind to prepare for the night. The first step: try to go to bed at the same time every evening and avoid screen time at least 60 minutes before going to bed.
Gentle rituals such as a soothing herbal tea, reading or a short breathing exercise can also help to put you in a relaxed mode. Although home remedies have not been scientifically proven to help combat nightmares, lavender spray or warm milk with honey can have a calming effect as part of a sleep routine.
Studies show that a pleasant atmosphere in the bedroom not only makes it easier to fall asleep but can also reduce the likelihood of restless sleep and nightmares. A quiet and cool room without light sources is the best basis for a restful night.
What’s more, your choice of sleepwear also has an impact on your night-time well-being – after all, if you feel cold, sweaty or restricted, you don’t sleep as deeply. High-quality, breathable CALIDA pyjamas made from natural materials fit your body perfectly and ensure a restful night’s sleep all year round – especially valuable during the sensitive sleep phase.
Stress is one of the most common triggers of nightmares. After all, if your daily life is permanently hectic or you can’t calm your mind, it has a direct impact on your sleep. This results in restless nights, sleep disorders and stressful dreams.
Try to take regular, conscious breaks, practise mindfulness and incorporate short exercise sessions into your day. Many studies have shown outdoor exercise – such as a walk in the evening – to be a particularly effective remedy for sleep problems. You can also actively isolate yourself from sources of stress by learning to recognise and communicate your personal boundaries.
If, despite all measures, you regularly suffer from nightmares or they are causing you severe anxiety, you should not hesitate to seek professional support. Therapeutic methods such as cognitive behavioural therapy for insomnia have proven to be particularly effective in cases of recurring nightmares following traumatic experiences.
Nightmares are often a sign of inner stress or poor sleeping habits. The good news is that in many cases, they can be reduced by simple means. Relaxing routines and a sleep environment in which you feel truly comfortable often make the first big difference.
So, if you want to permanently improve the quality of your sleep, start with your own well-being. Pay particular attention to your sleepwear – because skin-friendly, temperature-regulating materials are an often-underestimated key to better sleep and calmer nights.
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