Nightmares can sometimes make it difficult for us to fall asleep and can be very distressing. The good news: nightmares are treatable. Find out now how you can get rid of these nighttime horror scenarios and return to restful sleep. 

At the Swiss Sleep House in Bern, Dr. Vorster works intensively on the subject of sleep and sleep quality. People suffering from nightmares turn to him for advice and receive effective coping strategies. In general, humans dream during all phases of sleep. The more often we wake up during the night, the more likely we are to remember what we dreamed. Usually, it is the bad dreams that stay in our memory the next morning. 

“Dreams are created by our brain from emotions and fragments of experiences. Just as we can learn new vocabulary, we can also relearn the content of our dreams.” Dr. Vorster, sleep researcher, Swiss Sleep House Bern 

These strategies will help you get rid of nightmares 

Dr. Vorster has already helped many people free themselves from nightmares. Especially in the case of recurring nightmares, he first recommends making sleep more stable and reducing the number of awakenings. The following factors are key: 

Sleep regularly, and wake up at the same time every day—even on weekends. 

Treat snoring (if present). 

Avoid daytime sleep. 

Do not drink alcohol. 

Learn and practice a relaxation technique daily. 

These strategies help sufferers reduce nightmares and, in the best case, eliminate them completely. “If these methods don’t help, we use Imagery Rehearsal Therapy (IRT). This therapeutic approach involves changing the content of the nightmare so that the frightening part is rewritten,” explains Dr. Vorster. The patient writes down the dream in detail and marks the sections characterized by fear and uncertainty. One guiding question is: what would need to change to turn the nightmare into a normal, fear-free dream? By consciously engaging with the dream, the script is effectively rewritten. Patients read the revised version several times a day and internalize the altered storyline. Dr. Vorster reveals: “Through this process, we eventually learn to take a new, fear-free turn within the dream.” 

The fact is: nightmares can be effectively treated. In the first phase, you should maintain a regular sleep routine and avoid triggering substances such as certain medications, alcohol, and drugs. By rewriting the story of our dreams, we learn to overcome the feeling of helplessness and regain control of our dreams. This clears the way for more pleasant dreams. 

Sleep tip from Dr. Vorster:

“Breathing exercises and meditation in the evening enhance the effect and help you get rid of nightmares more quickly.” 

Source: 

Dr. Albrecht Vorster, sleep researcher at the Swiss Sleep House in Bern (personal interview, May 23, 2024) Brochure of the Swiss Sleep House Bern: