4 Ways to Identify a Nightmare (and 4 Things to Do About It)
Nightmares are more than just bad dreams. If they keep recurring, there is hope.
Posted May 7, 2026 | Reviewed by Michelle Quirk
You are outside on a clear evening. As you gaze out across the dewy grass, you notice dozens of snakes in the distance, a massive tangle of pythons inexplicably colored neon pink, orange, and green. Just as you spot these gargantuan reptiles, they turn in unison so that every single one of them is looking right at you. They open their mouths, displaying their fangs. And then the pythons writhe in your direction, moving at rapid speed.
Why are you the target? Because you are in a nightmare. Your own nightmare. Are you in the part of the dream right before you wake up in a puddle of your own sweat?
Most people have nightmares at some point in their lives, although the frequency and intensity vary by person. Nightmares primarily occur during rapid eye movement (REM) sleep and, therefore, are more likely to occur during the second half of the night, when REM is typically more prevalent. Nightmares are psychologically defined by several main features:
Having the occasional nightmare is a normal human experience and does not necessarily mean that you have a psychological disorder. Approximately 3 to 7 percent of people experience frequent nightmares , which can contribute to poor sleep, pervasive negative emotions, and general impaired functioning. Sometimes, nightmares pull from aspects of a past traumatic memory . Having trauma-related nightmares is one of 20 potential symptoms of posttraumatic stress disorder ( PTSD ), and approximately two-thirds of people with PTSD experience nightmares related to their trauma. However, not all nightmares are related to traumatic memories, and nightmares are underassessed and undertreated in healthcare settings.
A diagnosis of nightmare disorder can be made for people who repeatedly experience nightmares that cause high distress or impede daily functioning. Nightmare disorder can range from mild (less than one nightmare on average per week) to severe (nightmares occurring every night). Although it can be diagnosed on its own, nightmare disorder is often comorbid with mood, anxiety , and psychotic disorders . Nightmare disorder and insomnia disorder can be mutually aggravating : People with insomnia tend to have more negative dream content, and those with nightmare disorder tend to develop dread related to falling asleep.
Can I Stop Having Nightmares?
The good news is that research suggests it is possible to reduce the frequency and intensity of nightmares. Effectively treating nightmares can also improve sleep quality and even reduce symptoms of PTSD, depression , anxiety , and paranoia . Here are some options for improving your dream content, reducing nightmares, and getting better sleep:
Nightmares can get in the way of good sleep, bring up negative emotions, and cause a nightly sense of dread. If you are experiencing significant daily distress or impairment from nightmares, seek out a physician, psychologist, or licensed mental health professional to find out if IRT, CBT-N, or another evidence-based treatment may be a good fit for you.
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Emily Hylton Jean, Ph.D., MPH , is a psychologist, writer, and consultant committed to bridging the gap between scientific research and public knowledge.
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