Why your brain conjures terrifying nightmares and how to stop them from recurring

Ideas & Philosophy · Published 3 October 2026 · Updated 25 October 2026 Swipe more like this →

In short: Nightmares are more than just bad dreams; they are vivid, distressing experiences that jolt you awake, often leaving you unable to return to sleep. While they can stem from stress or illness, understanding the difference between these dreams and night terrors is the first step toward reclaiming your rest.

Nightmares and night terrors are distinct phenomena occurring at different stages of sleep. A nightmare is a bad dream from which you wake up, often with a clear memory of the frightening content. In contrast, a night terror involves screaming, thrashing, or jumping out of bed while remaining asleep. During a night terror, the individual is not fully awake and typically has no recollection of the event the next morning. While night terrors are most common in children aged 3 to 8, nightmares can affect both children and adults.

The triggers for these nocturnal disturbances are varied. Common causes include extreme fatigue, illness, or external stressors like anxiety and watching frightening media. Certain medical conditions, such as restless legs syndrome, sleep apnea, or Parkinson’s disease, can also disrupt sleep patterns. Even medications like antidepressants may play a role. For those suffering from frequent nightmares, psychological interventions such as cognitive behavioural therapy (CBT) or counselling are often recommended to address underlying anxiety or trauma.

Managing these episodes requires patience and routine. For night terrors, experts advise staying calm and avoiding attempts to wake the person, as this can cause further distress. If a child experiences night terrors at the same time each night, a technique called scheduled awakening—waking them 15 minutes before the expected episode for two weeks—may help break the cycle. Maintaining a sleep diary to track patterns and establishing a relaxing bedtime routine are practical steps for anyone looking to improve their sleep quality and reduce the frequency of these unsettling experiences.

General information, not professional advice. Spotted an error? Flag the card or see corrections and complaints.

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