How to Stop Having Nightmares

Nightmares can be extremely unpleasant, cause fear and anxiety and affect the quality of your sleep. This can lead to physical tiredness and mental stress. However, it's important to understand the cause of your nightmares before you can begin to treat them. Start with Step 1 below to understand the source of your nightmares and take steps to to prevent them from recurring.

Part 1

Understanding Nightmares

1. 
   1
   Know that it's relatively normal to get nightmares as an adult. A lot of people associate nightmares with children, believing they are something you grow out of. However, it is not uncommon for adults and teens to experience nightmares as well.

   • In fact,1 in every 2 adults will experience nightmares now and again, while 2% to 8% of the adult population suffers from chronic or recurring nightmares.^[1]
   • Nightmares are characterized by vividly realistic images, thoughts and emotions which cause your heart to beat faster and sometimes even force you to wake from your sleep. Sometimes details of the nightmare will be remembered and the terrifying or disturbing images can be difficult to shake.
   • As a result, nightmares affect the quality of sleep, leading to physical exhaustion and mental anxiety and stress. If your sleep is being interrupted by nightmares, it can cause issues in other areas of your life and even lead to long-term health problems. Therefore, it is important to understand the source of the nightmares and take steps to prevent them.
2. 
   2
   Understand the difference between nightmares and night terrors. Nightmares and night terrors are two different types of sleep disturbances which are sometimes confused.

   • Nightmares tend to occur during REM sleep, so you will usually experience them in the early hours of the morning. They are experienced as frightening or disturbing dreams which seem vividly real as they occur. The content of the dreams will vary from person to person, though adults often report having nightmares about being chased or falling from a height. People who have experienced a traumatic event tend to relive that event in their nightmare.
   • Night terrors occur during the deeper stages of sleep and so tend to occur in the first few hours of going to bed. They are experienced as an intense feeling of fear, which is not accompanied by dreams or images. It is often accompanied by movement (thrashing or sitting upright in bed) which may cause the person to wake up. Usually the person cannot remember why they were so frightened upon waking.^[2]
3. 
   3
   Understand that nightmares can be the symptom of a larger problem. Although nightmares in adults often happen spontaneously with no serious underlying cause, sometimes nightmares will be the result of psychological conditions such as anxiety, depression or post-traumatic stress disorder (PTSD).

   • This is particularly likely if the sufferer has recently experienced a traumatic or life-changing event, such as the loss of a loved one, changing or losing a job, having a baby, undergoing surgery or being involved in an accident.
   • Sometimes nightmares are a symptom of another sleep disorder such as sleep apnea or restless leg symptom. Other times, a person is just genetically predisposed towards nightmares, as research has shown that the likelihood of having nightmares runs in the family.^[1]

Part 2

Preventing Nightmares

1. 
   1
   Treat any underlying disorders. If your nightmares are the result of an underlying condition such as sleep apnea or restless leg symptom, receiving treatment for these conditions should help to reduce nightmares.

   • If your nightmares are related to anxiety, depression or PTSD, certain forms of therapy or medications might help to alleviate these conditions and lessen nightmares.
   • In particular, a drug known as Prazosin is often prescribed to help patients with PTSD, anxiety and panic disorders, and can alleviate nightmares.
   • It is important that you speak to your doctor to figure out a treatment option that is best for you.
2. 
   2
   Avoid eating before bed. Eating before bed can trigger nightmares, as food speeds up your metabolism and sends signals to your brain to become more active. Therefore, it's a good idea to cut out bedtime snacks, particularly those that are high in sugar. ^[3]
3. 
   3
   Reduce stress. Stress can contribute to nightmares, so take some time relax throughout the day and aim to go to bed with a calm, clear mind.

   • Yoga and meditation are both good activities for relieving stress and clearing the mind. Consider taking a class, or simply practice for a few minutes each day in the comfort of your own home.
   • Other activities such as reading, knitting, running or just spending more time with your family and loved can also help to relieve stress.
   • Taking a hot bath before bed can help you to unwind after the stresses of the day and leave you feeling calmer and more relaxed .
4. 
   4
   Talk to your doctor about any medications you're taking. Certain medications can increase the likelihood of nightmares, so speak to your doctor if you feel this might be an issue for you.

   • Anti-depressants and certain blood pressure medications are often responsible for causing nightmares, so speak to your doctor about switching to a different drug.
   • Sometimes a change in dosage or coming off a particular drug can cause nightmares, in which case the bad dreams should subside once your body adjusts.^[3]
5. 
   5
   Improve your sleep. Although nightmares may cause sleep deprivation, sleep deprivation can also cause nightmares. Therefore, taking steps to improve the quality of your sleep can help to prevent nightmares.

   • Make your bedroom a relaxing environment. Keep your bedroom neat and tidy, make sure it's dark enough and avoid temperatures that are too hot or cold. Make sure your bed is comfortable. Use a white noise machine to block out any undesirable sounds. Reserve your bedroom for sleeping - working in your bedroom may cause you to associate it with stress.
   • Get more physical exercise. Tiring yourself out with physical exercise is a great way to improve your sleep. Find an activity that you enjoy, whether it's running, strength training, dancing, rowing or rock climbing and work out 3 to 5 times a week. Schedule it for the morning if you can. Just don't exercise right before bed - it will leave you too amped up for sleep.
   • Cut back on your caffeine, alcohol and nicotine intake. These substances can interfere with your sleep, so it's a good idea to cut them out or at least cut down. Also try to avoid drinking, smoking or consuming caffeine less than 3 to 4 hours before bedtime.
6. 
   6
   Try imagery rehearsal treatment. Imagery rehearsal treatment is a type of cognitive therapy which has been found very effective in reducing nightmares in PTSD and insomnia patients.^[1]

   • With imagery rehearsal treatment, the patient is encouraged to imagine an alternate ending to their nightmares - one with a more pleasant or satisfying outcome - while they are still awake.
     • For example, if you're dreaming you're being chased, you could imagine the monster that's chasing you, when it catches you, saying "tag, you're it" and it's really a game of tag.
     • If you're dreaming that you're falling, you could imagine that a parachute opens up and saves you.
   • Sometimes this is done orally, other times the patient is asked to write down, draw or paint the alternate ending to their nightmares.^[3]

Part 3

Encouraging Pleasant Dreams

1. 
   1
   Find a happy place. Envision a happy, peaceful place - like a tropical beach or a secluded mountain top. You can make one up, or base it on somewhere real. No matter what or where it is, just make sure it's calm and relaxing. In addition to just envisioning the scenery, try to imagine the sounds, the smells and the overall atmosphere.
2. 
   2
   Think happy thoughts. As you drift off to sleep, try to think happy thoughts. They could be anything you like - try imagining yourself as a superhero saving the world, as a famous actor or actress or heading off on your dream holiday. It can also help to focus on your goals and envision yourself achieving them - getting that dream job, hitting your ideal weight or finding your true love.
3. 
   3
   Talk to someone about your dreams. Find someone who you trust, and explain your dreams. Also explain to them why they scare you. Just letting your feelings out can make things better. You can also keep track of your dreams in a dream journal, but be aware that sometimes it's more effective to talk to an actual person who you know is listening.
4. 
   4
   Attempt to manipulate your nightmare. See if you can manipulate your nightmare by making certain things happen and altering the outcome to make it less frightening or upsetting. This ability comes to some people faster than others, so don't be frustrated if you can't manage it at first.
5. 
   5
   Relax. Nightmares can also be caused by stress, such as wondering if you will get a job or not. Let go of your worries, and begin having happy dreams again. You can relax by either meditating, or having a nice day at the beach. Just make sure it's a quiet area where you can relax and chill out. 
    
   Source : wikihow.com

Read More

How to Daydream

Daydreaming is one of the best ways to come up with new ideas. When you give your mind time to wander, you'll be amazed at how creative you can be. Daydreaming about achieving your goals can also help motivate you to pursue them. Next time you have a few free minutes to spend, consider daydreaming instead of playing a video game or reading news articles online. You'll feel more relaxed, positive and motivated as a result.

Part 1

Getting Started

1. 
   1
   Give yourself permission. Daydreaming sometimes gets a bad rep, since some people see it as a waste of time. When you have 20 minutes of downtime, shouldn't you be using it more productively? Studies show that daydreaming actually is productive. It has the power to help you be more creative and even motivate you to achieve your goals. So go ahead and give yourself permission to make daydreaming part of your day.

   • A study conducted at the University of California, Santa Barbara found that daydreamers did 41 percent better on tests measuring creative thinking than people who didn't daydream.^[1]
   • On the other hand, when you let your mind wander away from the present to fantasies that will probably never come true, like wishing you would win the lottery, daydreaming can actually make you feel less happy. Studies seem to indicate that focusing on the present moment leads to greater happiness, so try not to let your daydreaming turn into escapism.^[2]
2. 
   2
   Free yourself of other distractions. Daydreaming, like dreaming at night, is best done when you're in a relatively peaceful environment without a lot of pulls on your attention. Before you start a daydreaming session, try to create a quiet, relaxing atmosphere for yourself, even if you only have a few minutes to spare. This can be done anywhere, anytime, whether you're at home or out and about during your day.

   • If you can, find a quiet spot in which to daydream, like an empty room or even the bathroom. If you want to daydream in a public place, wearing headphones is a good way to quiet your world enough to let your mind wander. But make sure you pay a little attention to the outside world every now and again.
   • Before you daydream, make sure you aren't hungry, thirsty or otherwise in need of something that could distract you from your daydream.
   • Listening to music can help tune out other distractions and also make the daydream even better, as music is full of emotion. Just pick songs that fit the mood of the dream you are having.
3. 
   3
   Gaze out a window or close your eyes. Everyone's "daydreaming face" is a little different. Some people find it easy to let their minds wander while gazing out a window or staring into space, while others prefer to close their eyes. Do whatever helps you feel most relaxed and able to think without getting too distracted.
4. 
   4
   Let your mind wander in a positive direction. There are several types of daydreams, and they don't all have a positive effect on your mind and mood. If you let your mind get consumed by negative thoughts (like, say, taking revenge on your ex) you end up dragging you down. But the great thing about daydreaming is that you can control your thoughts (it's a lot easier than the nighttime corollary, lucid dreaming to make sure that each daydreaming session leaves you feeling uplifted.^[3]

   • Positive-constructive daydreaming is linked with openness to new experiences, happiness and creativity.^[4]
   • On the other hand, guilty-dysphoric daydreaming, like fantasizing about failure, bad things happening or hurting others, leads to negative emotions like anxiety and guilt.
   • The third type of daydreaming happens when you have poor attention control; your mind wanders all over the place because you have difficulty paying attention to the present. This type of daydreaming doesn't have a positive effect, since it's not under your control.^[5]

Part 2

Knowing What to Dream About

1. 
   1
   Dream about the future you want. Daydreaming with a goal in mind can help you motivate yourself to achieve it. Let yourself imagine your life as you'd like it to turn out. Play out your future as you see it unfolding, giving yourself total freedom to indulge your fantasies. Will you become president? Move to a tropical island? Start your own company? Fall in love and start a family? In your daydreams, anything is possible.

   • Try imagining all the things that would make you happy and putting them into a story. Keeping the story and characters consistent will make it more fun and easier when finding yourself in different surroundings. Keep your stories and situations positive, and build on them each time you daydream.
2. 
   2
   Dream about your favorite things. Maybe it's not quite as productive as dreaming about your goals, but it's fun to daydream about your favorite things. Dream about things that make you happy, like certain people, activities, places, even foods that bring a smile to your face. Keep in mind, however, that if you make a habit of dreaming of your favorite things as a way to take your mind off of what's right in front of you, you might experience a decrease in happiness.^[6]

   • For example, give yourself a lift by daydreaming about your favorite vacation spot. Your daydream will increase your happiness more if you actually have plans to go there at some point.
   • But if you let yourself daydream about something that's unattainable, like getting romantically involved with someone who isn't single, daydreaming can be a recipe for frustration.
3. 
   3
   Roleplay in your dreams. Imagine a real life situation and act it out in your mind. Act out the movements in your mind just as powerfully as if you were going to do it. This will will enhance your problem-solving ability and your ability to think from another person's point of view.

   • For a different twist, imagine yourself thrown into the world of your favorite book or movie. What would you do? How would the other characters react to your sudden appearance? (Unless you were there all along?) What would the antagonist say?
   • You could also imagine yourself as someone else, and think about what qualities you admire in them. How would the person react to different situations and problems?
4. 
   4
   Dream up something creative. Daydreaming is an excellent way to come up with brand new ideas for stories, music, art and innovative products. Let your mind run wild and see what you can dream up. Don't let anything be off-limits!

   • For example, you could think of a product you like and figure out what would make it better and how you could achieve that.
   • If you like your ideas, don't forget to write them down. You just may end up using them.

   Source : wikihow.com
   

Read More

How to Perform Astral Projection

 
Astral projection refers to an out-of-body-experience (OBE) during which the astral body leaves the physical body and travels to the astral plane. People often experience this state during illness or when involved in a near death experience, but it is also possible to practice astral projection at will. This article contains instructions on how to get started.
Part 1
Edit
Preparing for the astral projection

    Image titled Perform Astral Projection Step 1
    1
    Start in the morning. Rather than practising astral projection at night, right before you go to sleep, start in the early morning hours when you're still fudging drowsy. Some say that it's easier to reach the necessary state of relaxation and heightened awareness around dawn. Yet it is possible to astral travel at any time so there are no hard and fast rules. It is a personal preference or simply astral travelling when we feel empowered to do it.
    Image titled Perform Astral Projection Step 2
    2
    Create the right atmosphere. Astral projection requires a state of deep relaxation, so it should be performed in a part of your home where you're completely comfortable. Lie on your bed or sofa and relax your mind and body.
        It's easier to perform astral projection alone than it is with someone else in the room. If you usually sleep with a partner, choose a room other than the bedroom to practice astral projection. A good time to do it is when no one else is in and make sure no one is going to walk into the room when you're in astral flight.
        Draw the shades or curtains and rid the room of distracting noises. Any type of interruption could disrupt the state of relaxation you need to achieve.
    Image titled Perform Astral Projection Step 3
    3
    Lie down and relax. Position yourself on your back in your chosen room. Close your eyes and try to clear your mind of distracting thoughts. Concentrate on your body and how it feels. The goal is to achieve a state of complete mind and body relaxation.
        Flex your muscles and then loosen them. Start with your toes and work your way up your body, gradually making your way to your head. Make sure every muscle is completely relaxed when you are through.
        Breathe deeply and exhale completely. Don't hold tension in your chest and shoulders, just relax.
        Focus your mind on your breathing. Don't get carried away with thoughts of outside worries, and don't get preoccupied yet with the idea of your soul projecting from your body. Just let yourself sink into relaxation.
        It can be helpful to use a quartz crystal to raise and speed up your vibrations as preparation. Gently hold the crystal on your third eye slightly above the centre of your eyebrows with closed eyes and breathing deeply. Feel the vibrations and your head clearing; you can envision golden, white, purple or any colour light if you like. During the meditation and astral travelling you can hold the crystal in your hand or place it on your chest or abdomen. The crystal will empower and protect you because of it's high vibrations; negative energies have lower vibrations.

Part 2
Edit
Moving the soul from the body

    Image titled Perform Astral Projection Step 4
    1
    Reach a hypnotic state. This hypnotic state is normally known as the hypnagogic state. Let your body and mind approach sleep, but don't completely lose consciousness. Being at the edge of wakefulness and sleep, a hypnotic state, is necessary for astral projection to occur. Reach this state using the following method:
        Keeping your eyes closed, let your mind wander to a part of your body, such as your hand, foot or a single toe.
        Image titled Perform Astral Projection Step 4Bullet1
        Focus on the body part until you can visualize it perfectly, even with your eyes closed. Continue focusing until all other thoughts fall away.
        Image titled Perform Astral Projection Step 4Bullet2
        Use your mind to flex your body part, but do not physically move it. Visualize your toes curling and uncurling, or your fingers clenching and unclenching, until it seems as though they are physically moving.
        Image titled Perform Astral Projection Step 4Bullet3
        Broaden your focus to the rest of your body. Move your legs, your arms, and your head using only your mind. Keep your focus steady until you're able to move your whole body in your mind alone.
    Image titled Perform Astral Projection Step 5
    2
    Enter into a state of vibration. Many report feeling vibrations, which come in waves at different frequencies, as the soul prepares to leave the body. Don't be afraid of the vibrations, since the presence of fear might cause you to leave your meditative state; instead, succumb to the vibrations as your soul prepares to leave your body.
    Image titled Perform Astral Projection Step 6
    3
    Use your mind to move your soul from your body. Imagine in your mind the room in which you are lying. Move your body in your mind to stand up. Look around yourself. Get up off the bed and walk across the room, then turn around and look at your body on the bed.
        Your OBE is successful if you feel as though you are gazing upon your body from across the room, and that your conscious self is now separate from your body.
        It takes a lot of practice to get to this point for some people, though for others it comes as naturally as breathing. Either way it is possible for everyone if it is desired and practised enough! If you have trouble completely lifting your soul from your body, try lifting just a hand or a leg at first. Keep practising until you're able to move across the room.
    Image titled Perform Astral Projection Step 7
    4
    Return to your body. Your soul always remains connected to your body with an invisible force, sometimes referred to as a "silver cord." Let the force guide your soul back to your body. Re-enter your body. Move your fingers and toes - physically, not just in your mind - and let yourself regain full consciousness.

Part 3
Edit
Exploring the astral plane

    Image titled Perform Astral Projection Step 8Bullet1
    1
    Confirm that you are projecting your soul from your body. Once you have mastered the act of projecting your soul from your body in the same room, you will want to confirm that you were indeed in two separate planes.
        Next time you practice the astral projection, don't turn around to look at your body. Instead, leave the room and walk into another room in the house.
        Examine an object in the other room, something that you had never noticed before in the physical sense. Make a mental note of its color, shape and size, paying attention to as many details as possible.
        Image titled Perform Astral Projection Step 8Bullet2
        Return to your body. Physically go into the room you previously projected yourself into. Walk to the article you examined during the astral travel. Can you confirm the details you noted when you explored the object with your mind?
    Image titled Perform Astral Projection Step 9
    2
    Explore further. During subsequent astral projection sessions, go to locations that are less and less familiar to you. Each time, note details that you had never noticed before. After each session, physically verify the details. After a few trips, you will be experienced enough to travel to locations that are completely unfamiliar with the confidence that you have actually performed astral projection.
    Image titled Perform Astral Projection Step 10
    3
    Return to your body. Some say that astral projection is dangerous, especially when one gets enough practice to explore unfamiliar places but it need not be. Those people simply don't understand it or fear it because they don't use enough protection,.as long as you ask for protection in your own way it'll be a good experience. Before you astral project it is nice to imagine yourself bathed in a glowing, white light. Imagine it as a cloud around you or inside you; this will protect you from other thought forms or negative energy forms.
        There is so much to get into, but know that no harm will come to you unless you think it will. The thrill of having an OBE keeps some people out of their bodies for long periods of time, which is said to weaken the silver cord but the silver cord cannot be weakened. It is pure energy and energy can't be eliminated or removed, only moved from one place to another, or one form or another so don't worry about astral travelling; it is natural, powerful and healing.
        The silver cord can never be broken, but it is said that your soul can be delayed from re-entering your body if you spend too much energy outside of it. Yet your soul and body are so intrinsically entwined that the soul will naturally come back when it's right to.
        Some say that demons can inhabit the body while the soul is being projected. If you fear this may happen, protect your body by blessing the room with a prayer before you perform projection. It is only here say anyway and seeing as you'll have already asked for light protection nothing bad will occur.
        Your soul can also interact with other astral projections. Try it with a friend who has practiced as much as you have. Some say astral sex is mind blowing. However, remember to always return to your body.
        It is possible to heal others during astral travel; this is a form of distance healing that is very powerful. Envision the sick person, perhaps lying in their bed. It doesn't matter if they're not physically in their bed while you're doing it because time and distance becomes void when you're in the astral plane. Always ask for protection, healing power and guidance from whoever you pray to and envision light; you can ask during astral projection as and when you wish. See light in your hands as white and strong as you can, and if you feel ready put one hand on their forehead and another on their abdomen and pour the light into them. Your intentions must be pure and you should be feeling nothing but love for them. Sometimes people will report back to you that something amazing has happened to them, even though you didn't tell them you were the source of it! Enjoy your astral journeys!

Source : wikihow.com

Read More