Understanding Nightmares: Experts Explain Common Themes and Coping Strategies

Nightmares, such as falling from a height or being caught in a tsunami, are common and can be particularly prevalent among Israelis, with themes of war, bombs, and aircraft frequently appearing. Since October 7th, the frequency and content of these nightmares have increased, now often including tunnels and terrorists, according to Ronit Geni Nesser, a dream expert and psychologist. Nesser explains that nightmares often represent unprocessed emotions like fears, frustrations, and anger that have not been fully dealt with during waking hours. She emphasizes that dreams speak in codes and that even frightening nightmares are not inherently bad, but rather signals from the subconscious highlighting something that needs attention.

Nesser suggests that external factors can trigger nightmares, including consuming frightening news before sleep or experiencing arguments. Environmental factors like a room being too hot or synthetic bedding can also contribute. She also points to a potential energetic layer, where sensitive individuals might pick up on residual energy in places like hotel rooms. Nesser advises practicing good sleep hygiene, such as reducing screen time before bed and using cotton bedding.

When nightmares recur, Nesser views them as an opportunity for personal growth, likening them to a friend pointing out something that needs to be addressed. She uses the example of pre-wedding anxieties manifesting as dreams of the groom running away or arriving naked to the ceremony. To process recurring nightmares, Nesser recommends introspection, asking oneself how they could have acted differently in the dream, what fears are present in reality, and how to gain a sense of agency, as nightmares often stem from feelings of helplessness.

Yakir Salem, a psychologist, concurs that nightmares are a natural part of mental activity and not necessarily a sign of pathology, though they can be linked to conditions like anxiety, depression, or PTSD. He notes that even positive life changes, such as marriage or childbirth, can be stressful and trigger nightmares. Certain medications, drug use, withdrawal from sedatives, and even large, spicy meals before bed can also be contributing factors. Salem highlights that if nightmares closely resemble a traumatic event and recur without change, it may indicate a post-traumatic symptom requiring professional help.

Both experts offer strategies for managing nightmares. Nesser suggests that upon waking, one should acknowledge it was a dream, get out of bed, wash up, drink something, and either recount or write down the dream to process it. Salem introduces Imagery Rehearsal Therapy (IRT), where individuals rewrite their nightmares with a different ending and practice visualizing this new version. He states that IRT can lead to significant improvements within weeks. For helping loved ones, Nesser advises connecting children to their sense of security and agency, while Salem suggests offering support and emotional presence to partners experiencing nightmares, emphasizing curiosity and validation over immediate problem-solving.