You are walking on a country road lined by orchards on both sides. The place is desolate and the only sound you can hear is the wind as it goes through the trees. Not knowing where to go, you move forward when suddenly, you hear twigs cracking behind you. You turn around, glad that there's someone else in this unsettling place other than you, but there's no one there. You start walking again and that's when you heard steps. Still, there's no one there. You walk faster and faster until you're running.

Your breathing becomes rapid, and when you turn around, there is something there. It's not human, its skin seems to ripple as though thousands of worms are under it, and its eyes are red. It starts to reach out to you and you try to run, but you're frozen. Just when its fingers touch the back of your neck, you scream and then you wake up. It's just a nightmare.

Bad Dreams Are Made Of These

Everyone experiences nightmares at least once in their lives, although most don't remember them. Medically speaking, nightmares are dreams that cause a strong emotional response from the sleeper, and this response is either fear or horror. Researchers estimate that at least five percent of the general population experience nightmares regularly. The most common sufferers of nightmares are young children, with 25% typically experiencing them at least once per week, and adolescents. Adults experience them less, with nightmare frequency dropping at about one-third once the person hits 25 years old.

Nightmares can occur multiple times in one night, or you might experience them rarely. Depending on the cause of the nightmare, you may experience the same dream repeatedly, or you may experience different dreams, but with the same theme. When someone wakes up from a nightmare, they often vividly remember them. Also, like dreams, nightmares almost always appear exclusively during REM (rapid eye movement) stage of sleep.

Several factors instigate nightmares. The most common is post-traumatic stress disorder, where the nightmare involves the original threatening or horrifying traumatic event. For example, if the sleeper has been abducted and abused before, the experience may haunt them back as nightmares. Physical causes such as a high fever or sleeping face down on the pillow can also induce nightmares. Drowning nightmares are often the result of the latter. Prescription drugs such as beta blockers and antidepressants can also cause nightmares just as effectively as trauma, as well as heavy drinking. Another potential stimulus of nightmares is eating before bed, which usually triggers increased body metabolism and brain activity. Finally, even simple stress can cause nightmares.

Getting Rid Of Nightmares

A nightmare now and then isn't cause for concern; it's perfectly normal and should go away. Having a recurring nightmare is another story, since it's usually a sign of something deeper going on. If you're distressed at having to wake up in the middle of the night gasping for breath, here are some tips to help you out.

1. Identify the cause of your nightmare. It can be hard to puzzle out what it means, so it'll be hard to identify what causes it. Try to write your nightmare down as soon as you wake up. Even if they are the same every time you have them, there might be some differences and these are usually clues that will help you get to the root of your bad dreams.
   
   It's also a good idea to consult a psychiatrist. They are trained to handle cases like recurring nightmares and will help you identify the root of your problems. If the problem is related to a past trauma that you have subconsciously buried, they will help you overcome and accept it, so you won't be troubled by it anymore. Psychotherapy is still a very good weapon against psychological problems, and nightmares certainly have strong psychological roots.

2. Try therapies. There is a treatment studied at the University of New Mexico called “Imagery Rehearsal Therapy” which does not involve medications. The treatment involves helping the clients change the ending of their nightmares while already awake, and make them non-upsetting. The patient is then instructed to rehearse the new ending associated with the changed dream.
3. Change your night-time habits. Changing your habit before and while sleeping may help lessen the frequency of your nightmares. Refrain from getting too much caffeine before you sleep. Also, try not to eat too much, in order to prevent extra brain activity during sleep. Be sure that you are not tired or fatigued, and when you do sleep, try to be in the most comfortable position as possible. Improving the quality of your sleep will go a long way to making sure you have pleasant dreams.
4. Try to get some medications. Although research findings for medications for the treatment of nightmares are more tentative than Imagery rehearsal Therapy, what few research there are have yielded positive results. These medications are primarily for PTSD-related nightmares. They include topiramate, nefazodone, and gabapentin. Since these drugs are still experimental, be sure to consult your doctor before taking them.

Everyone needs 8 to 10 hours of sleep everyday in order to function optimally. Nightmares upset this balance. Treat your nightmares and you will be assured of a healthy living, at least during your sleeping hours.