10 Common Nightmares

Nightmares
Nightmares are common among all of us, and are actually a necessary part of dreaming. COLIN ANDERSON PRODUCTIONS PTY LTD/GETTY IMAGES

Unpleasant as they may be, nightmares are an essential part of dreaming. While our more enjoyable dreams are spurred by wishes and desires, nightmares are a manifestation of other common feelings like stress and anxiety. However, like many dreams, nightmares are not as straight forward as they seem.

Within the hazy realm of nightmares, a cigar is never a cigar. Dreams are categorically symbolic, and the images within them should never be accepted for their face value. If you interpret them as such, you’re likely to miss the important issues your subconscious may be trying to convey.

Having a dream about natural disaster or particularly exasperating car trouble doesn’t necessarily represent a fear of these events actually taking place. More often than not, these nightmares reflect your inner feelings toward a pressing predicament in your waking-life. So read on for more info on 10 common nightmares we experience, and simple ways to address the frightening feelings that are vividly iterated within your dreams.

10: Feeling Lost or Trapped

Unlike most of the nightmares on this list, this dream is very direct and simple to analyze. Feeling trapped or lost in a dream indicates a concern of being lost or trapped into a certain situation or position in your waking life. Are others pressuring you into doing something? Do you feel as though you’ve been lost in the shuffle of things, or you’ve run out of options?

Realize this dream is a direct warning to your internal concerns, and it should be a cue to consciously address these feelings before it’s too late. Otherwise, you may start having this next type of nightmare.

9: Falling or Drowning

Do you feel like you’re in over your head? Maybe you’re caving under the pressure of a certain task or duty. These anxious feelings will most likely result in a dream of you falling or drowning. Dreams revolving around a continuous fall or drowning demonstrate an internalized anxiety about a situation or task at hand. The emotions they evoke can range from loss of control to exhilaration. Your specific reaction in this nightmare will likely mirror your reaction to certain circumstances in reality.

This is also a perfect opportunity to engage in lucid dreaming. If you know you have this dream often, you can resolve these falling and drowning anxieties by realizing it’s all a dream, and then willing yourself to control it. Instead of falling or drowning, tell yourself to fly or swim. After all, it is your dream, and within it you can do whatever you please.

8: Machine or Phone Malfunction

Did you call someone in your dream, only to have it ring endlessly without anyone to answer? Did your computer’s hard drive crash while you were in the middle of writing a paper? While these are not particularly terrifying nightmares, to some, a crashed hard drive can be just as devastating as crashed car.

Malfunctions with technology, especially communicative technologies, may mean you are failing to reach out to someone on an emotional level. Have you lost touch with a good friend? Is there a disconnect or barrier forming between yourself and a loved one? If this is a common nightmare of yours, take the time to evaluate your relationships and identify key areas that need to be mended.

7: Being Naked or Inappropriately Dressed in Public

Whether experienced in reality or in dreams, being caught in the midst of a natural disaster is an unquestionably horrific experience. Significantly disturbing dreams, like this one, will always contain substantial meanings, and nightmares of disaster speak volumes about your current state of mind.

Usually, a catastrophe dream alludes to feelings of disaster looming in your waking life. You might feel as though you cannot survive whatever turmoil or dilemma you’re currently challenged with, and instead are lost in the cataclysmic wreckage left in the wake your dream-disaster. If you tend to have a disaster dream, examine what exactly you are feeling overwhelmed or defeated about, and rationally address the issue.

5: Poor Test Performance

How to use the 4 7 8 sleep method to fall asleep fast and curb anxiety

Loved the military sleep technique? The 4 7 8 sleep method is even easier — here’s how to use it

If you’re having trouble sleeping, your mind is whirring and you want an easy yet powerful breathing technique to help you fall asleep fast, then it’s time to get familiar with the 4 7 8 sleep method.

This popular sleep trick was developed by Dr Andrew Weil, Founder and Director of the University of Arizona Center for Integrative Medicine. Dr Weil described the 4 7 8 sleep method as “a natural tranquilliser for the nervous system”. Sounds good, right?

Also known as the Relaxing Breath, this breathing technique is one of three recommended by breathwork expert Dr Weil. Here’s it works, and how it can help you fall asleep faster and curb stress and night time anxiety…

How does the 4 7 8 sleep method work?

When talking about the 4 7 8 breathing technique, Dr Weil explained how, “this exercise is subtle when you first try it, but gains in power with repetition and practice.”

The 4 7 8 sleep method works by activating your parasympathetic nervous system (PSNS). Psychologists describe the PSNS as the system responsible for rest and relaxation, and for switching off the sympathetic nervous system (SNS) – the one that kick-starts your stress response and ‘fight or flight’ mode.

Through deep, rhythmic breathing, this powerful technique helps you fall asleep faster while reducing any anxiety and stress you might be feeling. Here’s how to use it tonight…

How to use the 4 7 8 sleep method

First things first, you need to practice this breathing technique twice a day every day. Just like the military sleep method, the 4 7 8 sleep method increases in power the more you use it.

Secondly, if you have asthma or a respiratory condition, speak to your doctor first to make sure this breathing technique is safe for you to use. Ready to start? Then here’s how to use the 4 7 8 sleep method tonight…

  1. Get into a comfortable position and relax your body.
  2. Place the tip of your tongue against the tissue behind your upper front teeth.
  3. Exhale through your mouth, making a whooshing sound.
  4. Close your mouth and inhale through your nose for 4 seconds.
  5. Now hold your breath for 7 seconds.
  6. Exhale fully through your mouth for 8 seconds, making a whooshing sound as you breathe out.
  7. That counts as one cycle of breath. Repeat this cycle 3-4 times, twice a day.

If you find it hard to hold your breath for that long to begin with, you can speed up the count in the beginning as long as you stick to the 4:7:8 ratio per breath.

It may take four to six weeks to notice any big changes, but with twice-daily practice you’ll soon be falling asleep faster and feeling more peaceful when drifting off.

And if you wake up often at night, you can also use the 4 7 8 sleep method to get back to sleep quickly. Here’s Dr Weil on how to use this breathing technique and what it sounds like when you do it right:

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How does deep breathing help us fall asleep fast?

Deep breathing is a natural sleep aid and, best of all, it’s completely free and easy to do. Research has shown that it can be effective for people with insomnia, and how slow, deep breathing – especially when used with sleep hygiene techniques – can help people initiate sleep faster.

Deep breathing is also one of the best ways to quickly lower stress in the body as, according to guidance shared by the University of Michigan Health, ‘it sends a message to your brain to calm down and relax. The brain then sends this message to your body.’

The 4 7 8 sleep method takes no time to practice, so try it twice a day for the next four to six weeks and see how it benefits your sleep. If you have any concerns about your quality of sleep though, speak to your healthcare professional to see what help is available to you.

Also, don’t forget that your bed can impact how well you sleep, so make sure you have the best mattress for your body. If you aren’t ready for a new mattress just yet but your bed needs a big comfort boost, try a thick mattress topper instead. Both are seeing price cuts thanks to the incoming Presidents’ Day mattress sales.

Source : https://www.tomsguide.com/news/4-7-8-sleep-method-to-fall-asleep-fast-expert-breathing-technique?fwa

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