One of the most disruptive elements to a perfect night of sleep is a vivid nightmare. Waking up in a cold sweat or thrashing around after being chased by a serial killer can be so unsettling that you avoid trying to fall back asleep. Yet sleep—both its duration and quality—is vital for overall well-being. Research consistently shows that sleep directly impacts physical health, including cardiovascular health, and cognitive function. But you don't need data to know that a full night's rest makes life easier.
Nightmares, especially recurring ones that wake you, can be particularly disruptive. According to neuroscientist and dream researcher Karen Konkoly, who joined hosts Raj Punjabi-Johnson and Noah Michelson on HuffPost's "Am I Doing It Wrong?" podcast, nightmares stress your system because your body doesn't distinguish them from reality. The physical reaction to a terrifying dream shows how blurred the lines between reality and dreamland are when you jolt awake. While bad dreams can't be completely avoided, tweaking your sleep hygiene may improve your chances of peaceful sleep.
Bedtime Routine Matters
Konkoly emphasizes that your bedtime routine—what you do, see, and mentally process before sleep—is a key intervention point for changing negative sleep patterns. "What you're doing before sleep is the biggest point of intervention in terms of what you're going to dream about because your dreams spring from those thoughts you're having as you fall asleep," she explains. Those pre-sleep moments are crucial for determining dream content. Many people spend this time doomscrolling, which can be problematic.
The 'Palate Cleanser' Strategy
Instead of scrolling, Konkoly recommends a "palate cleanser"—something your brain can consume that doesn't induce stress or negative associations. This could be a rerun of a mindless show like "The Office" or home-buying shows, calming music, or any relaxing content. "You can consciously consume content that aligns with how you want your night to start," she says. Dreams naturally process feelings, so ruminating on daily worries may appear in your dreams. If negative patterns persist, you can try to incubate a more conscious, helpful dream.
While you can't fully control your subconscious, setting yourself up for restful sleep is possible. The podcast episode also explores how stress affects dreams, how certain drugs cause dream amnesia, and how to interpret repetitive symbolism in strange dreams. Subscribe to "Am I Doing It Wrong?" to hear the full episode and more topics like apologizing, credit card debt, online dating, anxiety, and more.
