12+ Things To Do Everynight To Avoid Bad Dreams

1. Don't stay up too late

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Staying up too late is easily done. After all, we all know the feeling- you’re binging your very favourite show (any Succession fans in the house?!), and you can’t resist just one more episode before you get that all important shut eye. It's so tempting, but it can have a terrible impact on your quality of sleep.

2. Set up a consistent sleep schedule

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Yes, those accidental late nights and oopsy-daisy lie ins will lead to a less regulated sleep, which can lead to those pesky nightmares. Best to set up a system where you go to sleep and wake up at the same time every day- even weekends if you can face it!

3. Create a relaxing bed time routine

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Especially if you've had a hectic day, it's important to take the time to wind down before hitting the hay. Let the strains of work, family, and any friendship drama melt away before you head off to dream land, and you're bound to have a less stressful time of it.

4. Keep it chill

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There are plenty of ways to help yourself get zen as part of your pre-sleep routine. A little relaxing yoga can leave you feeling very relaxed, but you could also keep it simple by slipping into a nice hot bath, and sticking on an episode of your favourite comforting podcast.

5. Limit Screen Time Before Bed

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Scrolling, scrolling, scrolling- phones are so addictive. Whether you're an Insta addict or a Facebook fanatic it can be difficult to tear your eyes away from those pesky screens. But lots of research suggests the blue light from electronic screens can be terrible for your sleep.

6. Ditch your phone and read a book

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So why not ditch the phone in the last hour before bed? It could be the perfect time to crack open the novel or celeb biography you've been meaning to read all year- you'll probably feel your eyes getting heavier and sleepier as you work your way through the pages.

7. Avoid heavy meals before bed

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Big meals, and spicy foods especially, can lead to indigestion if you chow down on them in the run up to bedtime. And when your digestive system gets unsettled, so do your dreams. Cheese is also famously best avoided before going to sleep if you're looking to avoid the nightmares.

8. Ditch that midnight snack

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Oh the temptations of the midnight snack. Sometimes a little something sweet or a tasty little morsel of something salty is just what you fancy once you're snuggled up in bed- but beware! Eating right before sleep isn't technically advisable, especially if you're looking for an undisturbed rest.

9. Exercise regularly

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Regular exercise can do wonders for your mood, as well as just physically tiring you out- making it easier to drop off in the evenings. There are plenty of fun ways to achieve this: there are traditional workouts like running and lifting, but you could also try a dance class or even a team sport.

10. Work up a sweat (at a sensible hour)

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But before your rush off to don your spandex and pump the workout tunes, keep a balance. Super intense physical activity right before bed can get your system all riled up, so maybe choose your moment to work up a sweat and keep it earlier in the day.

11. Create a comfortable sleep environment

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The space you choose to sleep in can have a huge impact on the kinds of dreams you have. If you can make your room calm, quiet, and dark, you're setting yourself up for a win sleep-wise. Keep it a comfortable temperature too- no one likes a sweaty night of tossing and turning. And ditch the clutter, a tidy room will help you keep calm.

12. Get properly comfy

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If you've got a bit of cash handy, it can be fun to invest in some nice bedding to help create the perfect sleep environment. Some people even spring for two separate duvets- a lighter one for summer and a heavier one for winter. Making sure your mattress and pillows are giving you the support you need is crucial too.

13. Try meditating before bed

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Meditation, deep breathing, or progressive muscle relaxation can help calm your mind before sleep. You can go the old school meditative route (just trying to clear your mind of all thoughts) or if, like me, your mind is a constant whirlwind of thoughts, worries and random memories, you can try a guided meditation online.

14. Or listen to a sleep story

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Lots of apps, podcasts and youtube channels now specialise in sleep stories. These relaxing tales can help lull you off into a deep snooze by taking your mind on a gentle journey. By promoting relaxation, they can be a great way to make sure you wake up rejuvenated in the morning!

15. Keep a dream journal

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Keeping a dream journal might sound a little kooky at first, but stay with us! Jotting down your night time imaginings can enhance self-awareness and unlock the mysteries of your subconscious mind. If nightmares are something you struggle with, the journal might help you identify recurring themes or triggers and work through them during waking hours.

16. Write down your worries

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Whilst you've got the pen and paper handy, it could be worth making a list of anything that's weighing heavily on your mind. You must resolve not to dwell on them, and if you manage that it can feel like you're offloading a lot of your stress when you close the cover on the list of woes.

17. Skip the late night horror movies

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Horror movies: so awful, so terrifying, and so strangely addictive!! But pressing play on your favorite scary movie right before bed could be a mistake: with all those scary images lurking at the forefront of your mind, and creepy soundtracks getting stuck in your head, you're likely to end up having spooky dreams.

18. Maybe leave the breaking news for the morning

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Sadly, the same principle applies to the news. It's important to keep up with current events, of course, but late at night might not be the best time to keep on top of the 24 hour rolling news cycle. From big global conflicts, to ecological disasters, there's a lot to fret about, so maybe don't expose your brain to all of it right before you turn off the lights.

19. Stress can give you horrible bad dreams

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Most people will come up against stress issues at some point or another in life, and it can be very difficult to keep on top of! Unfortunately, it's one of the biggest contributors to sleep problems. If you're finding your nights disturbed by bad dreams, it might be worth strategising ways to help alleviate your stress.

20. Maybe get some help with anxiety

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There's lots you can do to try and get a handle on stress: from meditation, to regular exercise, to mindfulness. Sometimes, though, it can be good to ask for a little help! Whether it's a trusted friend or a counsellor/therapist, sometimes talking it out is the best way.

21. Stop napping!

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Ok, this one stings a bit- I love a nap as much as the next person! But, if you nap too much it can mean bad things for your night-time slumber. Taking long or irregular daytime naps, it can disrupt your natural sleep-wake cycle and this can lead to fragmented or shallow nighttime sleep leading to- you guessed it- unusual and vivid dreams.

22. Save all your sleeping for bed time

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Now for the science bit! Rapid Eye Movement Sleep, or REM sleep, is the stage of sleep associated with vivid dreaming. When you take a nap during the day, especially a long one, you can enter REM sleep more quickly, which might make your dreams more intense and memorable.

23. Keep hydrated

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Is there a worse feeling than waking up in the night with your mouth as dry as the Sahara? Dehydration might not cause nightmares directly, but if you're thirsty it can lead to physical discomfort during the night, which can potentially disrupt your sleep and contribute to the vividness or recall of any bad dreams you might be having.

24. Spread your water consumption throughout the day

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So you're going to keep it hydrated with some good old fashioned H20- great! This might go without saying, but don't pound down half a gallon right before you settle into bed, you don't want to be up and down to the washroom all through the night! Like all good things, try to drink your water little and often throughout the whole day.

25. Limit bedroom activities

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Depending on where/how you live, sometimes your bedroom is also your living room and/or your office too. It's important you're strict with how you use your bed: it should be for sleeping and, ahem, intimacy time only. Try not to use it as a dining room, or a place to binge TV- it confuses your brain.

26. Don't let 'working from home' include emailing from bed!

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This is especially problematic if you're working from home regularly. How tempting it is to hear the alarm go off and, instead of leaping out of bed to get showered and dressed, just doing the first bit of your working day from the cosy comfort of your bed. 'Just a few emails' you think- but it's a slippery slope! If your mind starts to associate your bed with your work, all those stresses are going to get tangled up come time to close your laptop and your eyes.

27. Cut the coffee before bed

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We all love a coffee right? Lovely lattes, brilliant cold-brews, and cracking cappuccinos. But they are not a pre-bedtime beverage (for most people, at least). The caffeine is likely to disrupt your sleep, leading to higher chances of a disturbed night. Why not switch to something decaf in the hours leading up to bed.

28. Watch out for caffeine in general

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Coffee isn't the only bevvy you should be wary of though! Obviously energy drinks are crammed full of caffeine (some containing over 100 mg of caffeine in a standard 8-ounce serving-yikes!), but some people don't know that lots of other drinks are too. Watch out for tea, including iced-tea, and most soft drinks too.

29. Drink less booze before bed

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Alcohol, initially, has a sedative effect- meaning you might feel it's easier to drop off after a glass or two. But once those wear off, your body will most likely experience what's called a "REM rebound" effect- potentially leading to vivid nightmares later in the night.

30. Give it time and stay positive!

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This is going to be a frustrating one to hear- but keep positive! Bad dreams can be a real pain, leaving you feeling drained in the morning, but stressing about them might only make the problem worse. Make sure to give yourself time, and hang in there!