How to Fall Asleep

Edited by Linlai W. and 347 others

Article Edit Discuss

Sleep is not a habit and falling asleep can be unexpectedly difficult, even when you're tired. Here's how to get a good night's rest.

Edit Steps

Method One: Quick Fixes to Fall Asleep

1. 1
   Get cozy. Are you as comfortable as possible? If not, fixing one small thing might make it infinitely easier for you to fall asleep. Consider adjusting these things:
   
   
   
   • Temperature: An ideal room temperature for sleeping is 60.8ºF - 64.4ºF/16ºC - 18ºC.^[1] If the room is too hot, check out How to Sleep Comfortably on a Hot Night. If you're too cold, see if you can put another blanket on the bed or throw on a loose sweatshirt over your pajamas.
   • Position: Always choose the position that works best for you, whether you're a side, back, or stomach sleeper. Also, make sure your pillow is neither too flat nor too high because this may put strain on your neck.
   • Clothing: If you're wearing pajamas that are tight, scratchy, or otherwise uncomfortable, consider changing into something more sleep-worthy. Try putting on loose cotton pajamas or a long nightshirt. If that's still not working, some people sleep best when they strip down to nothing at all.
2. 2
   Change the lighting. Most people find it easiest to sleep in total darkness. If that's not possible for you, though, you can still make some small fixes.
   • Turn away from any light sources, and try putting your arm near your face to block out any unwelcome rays.
   • Make a sleep mask. If you're really struggling, make an impromptu sleep mask out of an old tie or a pillowcase rolled lengthwise and tie it gently over your eyes.
   • Place nightlights in the hallway. If you sleep best with a nightlight, consider moving it from your room to a hall or another nearby space. You should still be able to see the glow, but it won't be as strong.
3. 3
   Manage noise. Some people sleep best in total silence; others need ambient noise to fall asleep. Whatever your preference is, here's how to make it work:
   
   
   
   • Drown out inconsistent noises with a consistent noise. If you're trying to fall asleep but keep getting interrupted by noises from the street or around the house, try to block them out with a regular noise. Turn on a fan or some music.
   • Listen to music. Low-volume music that's soothing or familiar can provide comforting background noise while your mind checks out. Instead of putting in headphones, consider turning on the radio or leaving your mp3 player on your nightstand at low volume.
   • Compile a playlist. If you have an iPod, compile a playlist of relaxing and soothing songs. Avoid songs that you enjoy singing along to, however. Turn the volume down as low as possible but make sure the music is still audible.
   • Listen to ambient noise. Raindrops, running water, wind, or binaural beats are all sounds that help some people sleep. See if you can download a free app with these features, or check out
4. 4
   Make a combination sleep mask. If there's a loud source of noise you can't do anything about, try this trick to block out both sound and light:
   • Grab an old tie or a pillowcase rolled lengthwise.
   • Get two soft cloths. Dishtowels or washcloths should work fine.
   • Lay down the tie or pillowcase lengthwise on the bed.
   • Put one of the folded cloths on top of the tie, around the middle of the length.
   • Lie down so that one ear is on top of the folded cloth.
   • Put the other cloth on top of your free ear.
   • Pull the ends of the tie or pillowcase over your ears, and knot them behind your head. Make it snug enough that the cloths stay in place, but not so tight that you're uncomfortable. This works best if you tend to sleep on one side.
5. 5
   Relax. Some techniques include:
   • Muscle loosening: Lie on your back. Starting from the very tips of your toes, gradually loosen all of your muscles one by one. Move to your ankles, then calves, knees, and upward. If your mind wanders, return to the last part of the body loosened and keep working up until you reach your head. (Another way of approaching this is to see it as "erasing" your body. Start with your toes and work your way up; the torso and head are the hardest to "erase"!) Staying on your back, aim to sink loosely into the mattress until you feel it is time to roll into your desired position.
   • Acknowledging: In your mind, "acknowledge" everything around you that all your senses are experiencing. For example: Tell yourself "I don't care that I hear the clock ticking; I smell the lotion I just applied to my hands; I feel my legs' weight on the bed. I hear my spouse/partner breathing. I see different shades of black. I hear the dog barking in the distance. I hear myself in my own mind talking.", etc. Doing this can help to clear your mind of exciting thoughts by slowly acknowledging everything and subsequently dismissing it.
   • Stretching: Stretch while lying on your back. Stretching can help to relieve tension in your lower back, legs and up to the back of your neck. While on your back, raise up one leg at a time and attempt to bring your knee to your chin. Once raised as close to your chin as possible, hold your leg with your arms close to you until you feel your lower back and the hamstring of your leg begin to stretch. Do this for the leg and repeat until the tension begins to subside. The looser your muscles become, the more your body is beginning to relax. This stretching method should help you refocus your mind on resting.
   • Meditating: Along with the muscle loosening sensation of trying to settle into your mattress, use meditation to visualize yourself addressing your thoughts and resolving them. Or, meditate on a calming word or phrase. Keep still and relaxed to maximize the state of restfulness.^[2] As you do so, it helps you to lower your heart rate and relax your muscles, making it easier for you to fall asleep.
6. 6
   Read. Reading can help by focusing your mind on only one thing, instead of racing through the day's activities. Read something calming or perhaps dull; for example, if you're studying, the textbook is fairly guaranteed to send you nodding off!
   
   
   
   • If you wake up and need to fall back to sleep, use a book light to avoid having to turn on brighter lights which can awaken you too much.
7. 7
   Use breathing techniques. Deep breathing can help you relax enough to fall asleep. Lie on your back in bed, watching or feeling your stomach rise, and then breathe. Your goal is to breathe in and out about six times per minute, as per this exercise:
   • Breathe in deeply for four counts.
   • Hold the breath for two counts.
   • Take a deep breath out for four counts.
   • Repeat. Concentrate on your breath, remaining focused on it to the exclusion of all else.
8. 8
   Use your imagination. The time between laying your head on the pillow and falling asleep can be a time to plan a lucid dream, or just to let your mind wander and be as imaginative as you like. Lost in the world of imagination, you may just be lucky enough not to notice you've drifted off into dreamland. Here are some ideas:
   • Think of something very calming. Picturing something calming such as a waterfall, a pool of clear water, a green field under a rainbow, etc., can be ways of calming yourself. Picture yourself doing pleasurable things, such as floating down the river, gliding over clouds, seeing blue sky on a perfect day, smelling roses, anything at all that reflects your ideal fantasy. Explore the place if you like, discovering what else is in this imaginary realm.
   • Build your perfect house or room in your mind. Anything goes. How magnificent a house can you make in your mind? What colors do you want to use? Let yourself get lost in the details of your dream house as you relax.
   • Try storytelling. Stories can be a good way to wind down. Create an ongoing storyline carried over each night, or start a completely new one as needed. Ideally, keep the story light and happy, picturing it in your mind. Thinking of favorite movie scenes and putting yourself into them can be another fun imagination exercise, such as a kissing scene, or a daring rescue.
   • Imagine being with someone you care about, doing something that you both enjoy. For example, imagine yourself and your spouse, girlfriend/boyfriend, lover, etc., maybe walking on a prairie peacefully. Or, if you're feeling lonely, perhaps imagine a friend who is listening to your feelings and troubles.
   • Imagine your ideal sleeping conditions. See yourself curled up on a feather bed with the softest sheets, sleeping under the stars or curled up with your dream partner.
   • Think up the strangest, most impossible things as fast as you can and don't stop. For example, imagine purple Twinkies™ walking on walls, growing red wings with yellow fishhooks dangling from them, and chasing after bankers, etc.
   • Close your eyes and imagine a swinging pendulum. If you're relaxed, you should feel the sensation of "falling into the mattress".
9. 9
   Play a game. Sometimes a game can distract you enough to get you to the land of nod. Either real games or mind games can work; if you're playing a real game, keep the game material at your bedside and a book light to keep the light level low.
   • Play solitaire. Undemanding, repetitive, and requiring concentration but little mental effort, this card game will soon lull you to drowsiness.
   • Do a crossword puzzle or a sudoku.
   • Count sheep, or count anything. The rhythm and monotony of counting can send your mind into a sleepy state. This doesn't work for everyone though –for some, the level of concentration required to maintain sheep jumping a fence, for example, might create too much stimulation!
     
     
     
10. 10
    Try self-hypnosis. If you know how to hypnotize yourself, this technique might be a useful one, using the "Best Me" technique of self-hypnosis. Use this to involve your whole person in the process of going to sleep. With or without an actual hypnotic induction (but preferably after one), slowly repeat the following suggestions to yourself. When you get to the last two steps, repeat them over and over like a mantra, as long as necessary until you drift off. (By this time, you should be quite relaxed and the entire experience should be a very pleasant one.) You don't have to use these exact words, of course – just use whatever words are most meaningful to you, as long as you cover all of the steps. With each step beginning with one of the letters of the words, "Best Me," they're easy to remember. Believe it will happen, expect it to happen, and feel it happening.
    • Belief systems: Imagine, or picture in your mind, that you are reaching down into the depths of your unconscious potential for feeling drowsiness and sleep.
    • Emotions: These feelings of drowsiness and sleep are flowing out from innermost depths of your unconscious potential like water from a hundred secret springs.
    • Sensations and physical perceptions: Feel this drowsiness and sleep flowing into every muscle, and nerve, and fiber of your body, growing stronger and stronger with every breath you take.
    • Thoughts and images: Sinking down, and shutting down, and sinking down, and shutting down. Sinking down, and shutting down. Shutting down completely.
    • Motives: Think these last two steps to yourself, matching your thoughts to your breathing, until you fall asleep, "And the deeper I go, the deeper I want to go."
    • Expectations: "And the deeper I go, the sleepier I will become."
    • If you prefer, you can have someone else whom you trust hypnotize you and give you the suggestions just described, substituting the following suggestions for the last two steps: Motives: "And now you will just keep on going deeper by yourself, until you fall into a deep, peaceful sleep. Expectations: You will awaken naturally at the proper time, feeling completely refreshed."
    • If you should feel yourself starting to wake up during the night, keep silently repeating the Thoughts and Images step to yourself over and over like a mantra, over and over until it takes on a life of its own. As long as you don't try too hard, this will help you get back to sleep.
11. 11
    Get out of bed and distract yourself temporarily. If things are so bad that you're tossing, turning, and kicking your partner, it might be best to get out of bed and do something for a while to wear yourself out properly. Some ideas of what to do once you're up include:
    • Do something dull. Read a boring book, a work paper, or watch something mindless on TV. Do something you've been putting off for a while because you're afraid it will be too boring!
    • Watch a movie. Rather than watching the whole film, fast forward to a part that you really like and watch it. Don't choose scary, edgy movies. This will only "work" if it's a film you love and are very familiar with. It might just be enough to help your mind clear of racing thoughts.
    • Simply sit. Find a comfortable chair in the house, keep it dark or rely on street lights, and sit, contemplating the thoughts that are keeping you awake. It will start to seem less pressing when you're in a chair surrounded by familiar objects. Stare out of the window and relax.
    • Try yoga, stretching, or Pilates.
    • Whenever you feel your eyes getting tired, return to bed. You'll usually fall asleep quickly.

Method Two: Long-Term Solutions

1. 1
   Pay attention to what you're eating. Some foods are known to aid sleep – eat carbohydrates, bananas, peanuts, and figs, and milk-based drinks. These contain tryptophans, a precursor for creating melatonin. (Although this is considered by some to be a myth. It may just be the influx of food has put people to sleep.)^[1] Some snacks to consider include: cookies and milk, sliced banana with chopped dates, and wholegrain bread with lettuce.^[3]
   • Avoid foods high in protein prior to bedtime. These can keep you awake because they contain elevated levels of tyrosine. Also avoid hot curries and other very spicy foods prior to bed time.^[1]
   • Do not go to bed hungry — this will make it harder to fall asleep.
   • Avoid having a large meal close to bedtime.^[4] This can result in indigestion, reflux, or heartburn.
   • Reduce your intake of alcohol, nicotine, sugar, and caffeine.^[5][4]
2. 2
   Don't exercise in the three hours leading up to bedtime. Exercise awakens you, with the impact lasting for up to three hours after you've completed the exercise, as well as decreasing the secretion of melatonin (needed to help you sleep).^[1] Instead, exercise during the day or late afternoon. Exercise is ideal first thing in the morning, as it helps you to wake up and maintain your metabolism throughout the day.
   
   
   
3. 3
   Avoid taking naps during the daytime^[5]. If you need a nap, nap no more than 15 minutes (a power nap). Anything longer can make it much harder to fall asleep in the evenings.
4. 4
   Reduce your stress levels. Stress, anxiety, worry, and depression can all contribute to an inability to fall asleep. Seek help for stress management, including finding positive techniques to handle stress such as yoga, relaxation, cognitive behavioral therapy, self-hypnosis, assertiveness training, meditation, exercise, visualization, etc.^[6] Psychotherapy can be helpful if you have underlying anxiety, trauma, or depression issues.^[7]
5. 5
   Have a warm bath before bedtime. The comforting temperature can help you unwind before sleeping. When you get out, try to go directly to bed.^[8]
   
   
   
6. 6
   Establish a bedtime routine. Try to develop a pattern of doing the same things prior to bed each night, for example, having a warm drink, a bath, a short read, etc.^[7]
7. 7
   Keep to an established sleeping routine. Train your mind to accept a set bedtime every night, and the same waking up time every day (with a little leeway for seasonal changes).^[8][7]Go to bed at the same time every night and wake up at the same time, even on weekends. If the problem still persists, just keep repeating until you create a new habit.
   
   
   
8. 8
   Use aromatherapy. There are a number of aromatherapy suggestions that might help you to fall asleep. For example, lemon balm oil, chamomile oil, lavender oil, and marjoram can be used singly or in combination for the bath, a massage, or as an air or pillow spray.^[9]
   
   
   
   • A sleep-promoting bath can be made from 6 drops chamomile oil, 2 drops lovage oil, and 2 drops lime flower oil, added to a warm to hot bath.^[10]
   • A massage blend can be made from 4 drops lavender oil, 4 drops mandarin oil, 3 drops nutmeg oil, 2 drops lemon oil, 2 drops dill oil, 1 tablespoon (15 ml) carrier oil such as almond oil. Mix together and massage into your upper chest, back of the neck, shoulders and down your back.^[11] Do not use this blend if you're about to drive!
9. 9
   Fix the lighting in your bedroom. A low level of light prior to sleep is ideal (such as lamps or dimmer switches), followed by making your room as dark as you possibly can make it. Use blinds or blackout curtains to keep out light.
   • Switch off or cover anything that emits light, such as an alarm clock. Use a towel or similar item for covering but be careful of fire hazards.
   • Eye covers such as a sleeping mask can be beneficial too.
10. 10
    Remove all mind-stimulating electronic devices from your bedroom. It can be tempting to take the laptop, MP3 player, TV, or game player to bed with you, but it's not a good idea. Allowing electronic items into your bedroom trains your mind to see the bedroom as something more than a place of rest and peace.^[12]
    • Avoid having bright clocks because this could be a temptation to stare at the passage of time and fret about it!
    • Make a decisive change to ensure that your bedroom is for sleeping and relaxing only. This means not using it for electronic devices, not taking phone calls in the room, and not bringing tons of work to the bed to read through.
11. 11
    Keep your bed made up. Every morning, get into a habit of making up the bed. Hopping into a fully made up bed is much more inviting than finding a disheveled mess! Keep the bed clothes well laundered regularly, as clean sheets make a world of difference.

Edit Video

Sleep is very important to our health. Follow these tips to sleep well and wake up refreshed with great energy for the day.

Edit Tips

• Know when to see a doctor. Stress, anxiety, or depression can all affect your sleeping patterns.^[12] If it's bad enough that you're losing sleep on a regular basis, contact your primary care physician.

1. • • Note the signs of when it is important to seek advice. The following symptoms are a sign that you need to seek your doctor's advice: your insomnia is stretching out over a period of months; you constantly feel tired during the daytime, rarely refreshed; pain or a need to visit the toilet are regularly waking you up; your relationships with other people are suffering because you're feeling tired, irritable, and snap easily; you're taking prescription drugs and have noticed the sleep problems since starting them.^[5]

• Avoid falling asleep somewhere else in the house, such as in front of the TV. If you feel this happening, get up and prepare for bed and get yourself into bed quickly.
• Make use of a journal by your bedside. Instead of lying there worrying, write in your journal and leave the thoughts for dealing with during daytime.^[13] Use a book light to avoid disturbing others and to avoid putting on too much light. A page or two of thoughts written down can calm you enough to restore the need for sleep.
• Abandon thoughts about "being a wreck tomorrow." This self-fulfilling thinking will cause less sleep. Think of other things immediately and forgive yourself for feeling worried.
• If someone else sharing the bed is the cause of your not falling asleep, discuss the problem together. Perhaps it's a case of spending a night in the guest bed when your bed partner is ill or stressed about a deadline, etc. There is no sense in two people missing out on sleep, and this can impact your relationship negatively if you both have a poor night's sleep.
• Try sleeping with a pet; this can be very calming knowing that there is a living being with you. If your pet moves a lot, however, this can backfire on you!
• Playing an instrument before sleeping can help to soothe you, calm your mind and force you to focus and concentrate on a task. Make sure it's classical music!
• Tell yourself you are tired; start saying this before you go to bed and as you are settling in bed.
• Having sex or masturbating promotes your ability to sleep.^[1]
• Make a conscious effort to relax your tongue, jaw, and face along with the rest of your body.
• Try warm water, or warm milk with nutmeg as a drink before sleep.
• Be responsible for your kids' nighttime habits. Watching exciting TV or playing stimulating video games right before bedtime will keep them more alert and awake. Move such viewing to earlier in the evening. And if you need to watch a movie before bed, watch a comedy movie or TV show.

Edit Warnings

• Always check the contra-indications of essential oils as some cannot be used during pregnancy, by lactating mothers, people who are immuno-suppressed, etc.
• Avoid self-diagnosing your sleep problem. Talk to your doctor about any problems you're experiencing with insomnia or other sleeping problems. It is important to identify the source of the problems and get a proper remedy. Ask your doctor about routine changing suggestions (i.e., tips for breaking a poor habit), what non-addictive sleeping aids are available, if there are any possible herbal remedies before having to tackle the heavier medications (for example, Valerian), and whether there are any suitable nutritional and exercise options.^[14] Since prescription medications can bring about addiction or drowsiness, exploring all the possible options is prudent.

Edit Things You'll Need

• Comfortable mattress, decent pillows, good bed covers
• A sleeping mask (optional)
• Comfortable sleepwear
• Good curtains/blinds and soundproofing (optional)

Edit Related wikiHows

How to Cope with Sleep Paralysis

Edited by Lucas Halbert and 73 others

Article Edit Discuss

Sleep paralysis is a condition where people are paralyzed at the onset of sleep or upon waking. It is a disorientating condition that may also proffer vivid and terrifying hallucinations. Here are some steps to help you identify and cope with sleep paralysis.

Edit Steps

Recognize the Symptoms

1. 1
   Learn to recognize the symptoms. Sleep paralysis can affect you in many different ways. There are, however, some commonalities that people experience, including^[1]:
   
   
   
   • An inability to move the trunk or limbs at the beginning of sleep or upon awakening
   • Brief episodes of partial or complete skeletal muscle paralysis
   • Visual and auditory hallucinations (people often sense an evil presence, or feel a phantom touch, or hear an unidentifiable noise in the room)
   • A sense of breathlessness (or chest pressure)
   • Confusion
   • Helplessness
   • Fear

What to Do During Sleep Paralysis

1. 1
   Focus on body movement. You may find that you are able to move a part of your body (often your toes, fingers, or tongue) to force yourself to a fully waking state. ^[2]
   
   
   
2. 2
   Focus on eye movement. Your ability to open your eyes and look around is generally not hindered by sleep paralysis. Some people recommend rapidly moving their eyes back and forth to break the paralyzed state.^[2]
   
   
   
3. 3
   Focus on breathing. Controlled breathing can be an excellent relaxation technique. Knowing some breathing techniques in advance may help you regain control during a sleep paralysis episode.
   
   
   
4. 4
   Imagine yourself moving. Some people intentionally induce a sleep-paralysis state to induce what they believe to be out-of-body experiences. Imagining oneself moving effortlessly from the body may be a pleasant alternative to sleep paralysis.^[2]
   
   
   

Treating the Symptoms

1. 1
   Sleep regularly. Sleep paralysis is thought to happen when the sleeper enters the REM-sleep state prematurely.^[2] Since this is more likely to occur when a person is sleep-deprived, maintaining a regular healthy sleep pattern and getting enough sleep can significantly reduce the likelihood of sleep paralysis episodes.^[3] If you suffer from insomnia, train yourself to fall asleep more easily.
   
   
   
2. 2
   Sleep on your side. About 60% of sleep paralysis episodes reportedly occur when the sleeper lies on his or her back; to break this habit, sew a pocket or pin a sock to the back of your nightshirt and insert a tennis ball or two.^[2]
   
   
   
3. 3
   Exercise regularly.^[3] You don't have to go to the gym. Simply introduce a low-impact exercise regimen to your day. Taking a walk in the morning, for example, is a good idea.
   
   
   
4. 4
   Eat healthy. Nothing is more important than what you put inside your body. Cut out the things that will affect your sleep, such as caffeine, alcohol, and sweets.
   
   
   
5. 5
   Relax. Stress interrupts normal sleep cycles, which can greatly contribute to the likelihood of sleep paralysis.^[2] There are many things you can do to help you calm down, such as meditating, listening to music, and playing with a pet. Decide what works best for you.
   
   
   
6. 6
   See a doctor. When episodes occur once a week for 6 months, it's time to consult with your personal health care provider.
   
   
   

Further Preemptive Treatments

1. 1
   Talk about it with your friends. It's much easier to deal with a medical condition when you know you're not the only one. You might be surprised to learn that someone you know has gone through something similar.
   
   
   
2. 2
   Keep a log. Track the details of the experience, the time, your sleep pattern, sleeping position, mental/emotional state before and after you were paralyzed, and if you were paralyzed while falling asleep or upon waking up. This can all be useful information, especially if you decide to a see a doctor about the condition.
   
   
   
3. 3
   Identify the triggers. Sleep paralysis can be triggered by a variety of situations. For example, some researchers have found that it can be caused by the position you fall asleep in. These researchers recommend sleeping in any position other than your back. It can also be caused by certain sedatives or pain medication. Switching medications can eliminate the problem.
   
   
   
4. 4
   Avoid the triggers. After identifying your personal triggers, do your best to avoid them. This will significantly reduce the chances of experiencing sleep paralysis.
   
   
   

Edit Tips

• Avoid caffeine 5 hours before sleep.
• Sleep paralysis can be terrifying but it isn't dangerous or harmful.
• Consider having your doctor administer a sleep study diagnosis. With proper treatment of a diagnosed sleep apnea condition, the sleep paralysis may subside and/or disappear.
• If you feel an episode coming on at night, try sitting up and staring at a bright light for a minute or two.
• If you experience disassociation ("out of body" feelings), try to "feel" the texture of your sheets, clothes, or furniture around you. It's easier to wake up if you focus on one of your senses. Alternately, ignore the sense of paralysis, and allow yourself to follow the "out of body" feelings; you can turn an unpleasant surprise into an enjoyable lucid dream, which you may be able to control. Try visiting friends or pleasant spots you have visited. No harm can come to you, so don't be afraid.
• Sleep paralysis is a very common medical phenomenon. Do not worry about the supernatural or spiritual implications of such an episode.

Edit Warnings

• You might find yourself still dreaming while experiencing paralysis. This is the time when sleep paralysis is most confusing. For example, you might awaken to see the outlines of your bedroom, but at the same time you might see an intruder in your dream. These sorts of dreams are common in conjunction with sleep paralysis, and they are known to be exceptionally frightening.
• You might feel the urge to break free of the paralysis by trying to sit up or moving a lot. Doing this can often cause you to be paralyzed further and the pressure to increase. The best way is to simply relax and recognize that you are in no danger and the feeling will soon pass.

Edit Sources and Citations

1. ↑ Guardian article on sleep paralysis
2. ↑ ^{2.0 2.1 2.2 2.3 2.4 2.5} University of Waterloo resources on sleep paralysis - this site also has an ongoing study on sleep paralysis where you can contribute your experiences
3. ↑ ^{3.0 3.1} Sleep Paralysis Information Service

Articles for You to Write

How to Cope with Nightmares

Edited by Nicole Willson and 23 others

Article Edit Discuss

Nightmares are the result of the subconscious dealing with your hidden anxiety. Not pleasant, but you can calm yourself.

Is it really there or is it just some weird dream?!?!?!?!

Edit Steps

1. 1
   If you wake up directly after the nightmare, take a deep breath, look at your surroundings, and assure yourself that the nightmare you saw wasn't real.
2. 2
   If you share a bed with someone and they are awake due to sudden movements you made, tell them you had a nightmare. They will probably offer you a hug or even wake up enough to ask what it was about. Recounting it right away can help you get over the shock. If the person beside you is still asleep, cuddle up with them carefully in order to not disturb them. It may help to lay your ear on their chest, if possible, as the sound of their heartbeat will calm you. Only wake them up if you are truly terrified. They will most likely understand.
3. 3
   Write about your nightmare in detail. Sometimes, writing can give you insights into what is happening or at least offer a sense of closure.
4. 4
   Tell someone else about your nightmare. While they may not understand, a sympathetic ear can always help.
5. 5
   Look up the theme of your nightmare in a dream dictionary. You can find them online or in a bookstore. While not always accurate, dream dictionaries can get you thinking about what your subconscious may be trying to tell you.
6. 6
   If you are a religious person, seek your God and pray.
7. 7
   Play soft quiet music to help you return to sleep.
8. 8
   Read a peaceful book or listen to calming music before going to bed.
9. 9
   Think of pleasant thoughts as you go to sleep.
10. 10
    If it fits into your religious beliefs, go to a Pagan or Occult shop and buy a small piece of amethyst, it is a purple colored gemstone that promotes rest, place it on the headboard of your bed, or under your pillow or buy an uncut piece of rose quartz which is said to prevent nightmares.
11. 11
    Try not to be in fear and look at the bright side of how imaginative it was, maybe draw a scene of it on paper.

Edit Tips

• Remember it's just a dream and nothing that happens in the dream is real.
• Avoid scary movies near your bedtime. These images stay in your mind and reoccur in your sleep. Try to do something that will keep your mind off the scary movie before sleeping if possible.
• Survival horror games can have the same effect as scary movies. Choose your gaming times carefully.
• Take time to calm yourself before bedtime.
• If you want to try to sleep in while having a nightmare, at the part when you die (if you die in the nightmare), you will wake up automatically and feel refreshed.
• If you need to get back to sleep after a nightmare, the best advice is to make your room completely dark, because any light can cast terrifying shadows if you just had a nightmare. Don't sleep with the light on! It will make everything look scary! Even things like a computer can be a horrible ghost if you are half asleep!
• Often after a nightmare, the nightmare may be preying on your mind. Try to block it out immediately, which may prevent you from remembering it too clearly. To get it out, try to think happy thoughts, such as your favorite vacation spot. It gets the nightmare thoughts out. If you are unable to do this, see Warnings.
• Avoid telling yourself that lingering bits of fear from nightmares are irrational or silly. It won't make you feel any better if you're lying in bed thinking about how stupid you are for being scared. If you have seen something scary or disturbing in your nightmare, you have a right to be scared of it.

Edit Warnings

• If you "see" things after the nightmare, it's time to consult a doctor. This may be a sign of more serious conditions. Sometimes, if the dream is VERY scary you tend to "see" the scary thing.
• "Seeing" things goes with "feeling" objects from your dream, regardless of in the nightmare or not. If you "feel" anything, that may also be a more serious condition.
• Contrary to popular belief, nightmares and simply just bad dreams have a difference. Nightmares are often warning you about something that is going on in your life, where as bad dreams simply come and go.

Edit Related wikiHows

• How to Get a Good Night's Sleep when Your Imagination Runs Wild at Night
• How to Have a Lucid Dream
• How to Cope With Sleep Paralysis
• How to Interpret Your Dreams
• How to Remember Dreams

How to Interpret Your Dreams

Edited by Krystle C. and 32 others

Article Edit Discuss

One dream may have many different meanings.

A dream is an answer to a question we haven't learned to ask. ~ Fox Mulder in The X-Files

Since ancient times, the Greeks and Egyptians believed that some people had the power to draw meaning from dreams, and, as long ago as the second century, works were being created on how to interpret our dreams.^[1] In modern times, we understand better that the world of dreams is simply another reality with which we can interact, and yet, as we grow older, it can be all too easy to dismiss the value of dreaming, especially in an age given to sidelining anything that even touches on mysticism and Freudian overtones. Nonetheless, dreaming deserves to hold a special place in our lives because it is an important part of who we are, providing us with signposts and differing perspectives on our waking problems, all offered to us nightly, free-of-charge, if we only care to stop and take note of them. Interpreting dreams is for everyone, not just those already attuned to spending time exploring the psychic and subconscious self - decoding dreams can enable you to gain access to a wealth of intuitive wisdom.

Edit Steps

1. 1
   

   Consider why it is worth interpreting your dreams before proceeding.
   Consider why it is worth interpreting your dreams before proceeding. Even if you're already convinced of the value of interpreting dreams, it's a good idea to understand the importance of dreams in general, and why taking note of them and interpreting what they are telling you can help you in both practical and intuitive ways:
   • Dreams can help you in a very practical way. Sometimes Dreams can tell you the future so you should listen to them and change what you can in order to fulfil it. They are a means by which you can solve problems that have been dogging you throughout the day, week, or month, even where your worries are not conscious.^[2] If you're receptive to your dreams, answers are there for the finding. History is filled with the inventions begun in dreams, from scientists to fashionistas.^[3]
   • Dreams help you to learn as you process the day's experiences. They layer down the things you've learned during the day and smarten up your learning so that on awakening, you ought to be a little cleverer at whatever it was you learned the day before.^[4] Many studies by sleep researchers have shown that we perform tasks better after sleeping on them.^[5]
   • Dreams help to connect you with feelings that you're having now and feelings that you've had in the past, in similar circumstances.^[6]
   • Dreams can provide you with inspiration and insight. They can show you the doorway to greater fulfillment, happiness, and health if you're prepared to listen to them.^[7] Sigmund Freud said that dreams are "the royal road to the unconscious activities of the mind".^[8]
   • Dreams can heal and be cathartic, acting as your "internal therapist". They can serve as a way of closing a door on a very difficult part of your life, allowing you to move on from loss, hardship, and sorrow by releasing you to move to the next phase of your life. People who are able to dream, and recall those dreams, have been shown to heal better from traumatic experiences than those who seem to have no dreams.^[9]
   • Dreams can allow you to act out and dramatize. They allow us to be creative, insane, aggressive, strong, manipulative, etc., in ways that we might never dare be in waking life, and often we take the leading role.^[10] It is of interest that our pre-frontal cortex shuts down during dreaming (the cautious, organized part of us), to allow our emotional side to take over.^[11]
   • Dreams can diagnose something that is wrong with you. For example, depressed patients have a complete lack of activity in their dreams.^[12] And it is possible for health problems to be brought to your attention through dreams, such as a pain you've been ignoring being related to something that might be wrong with you and need of a check-up.^[13] Recurrent dreams are also a very good indicator that something underlying is wrong, often emotionally, with studies on recurrent dreamers revealing that they score lower on well-being scales.^[14]
   • 

     Dreams can warn you of threats.
     Dreams can warn you of threats. In caveman days, the threats were real and translated into a short lifespan. It's possible that dreams (which place you in a very vulnerable state) were not weeded out by evolution because they gave us insight into recognizing and dealing with threats.^[15] One study has shown that dreams tend to be more often about threats and negativity on the whole than "sweet dreams".^[16] Perhaps this implies that a deeply negative dream is either a prehistoric warning to "be ready", or just a way our minds clear out the worst of what's in there!
   • A few people believe dreams can be prophetic or precognitive.
2. 2
   

   Learn how to remember your dreams.
   Learn how to remember your dreams. Obviously dream interpretation requires that you remember your dreams. Things that can impact your ability to remember a dream include not focusing on remembering it, poor sleep habits, being so tired that you sleep deeply, alcohol or drugs, and being a new parent. These problems aside (all of which have their own remedies), it is possible to train yourself to remember your dreams:
   • Read wikiHow's article on How to remember your dreams.
   • Keep a dream journal next to your bed and write down everything you remember of your dreams on waking. Make this a daily morning ritual before doing anything else.
   • Write down everything, even if it doesn't make sense. The things that don't make sense or seem out of place may end up being the most valuable insights.
3. 3
   

   Don't cry princess, it was only a dream!
   Begin interpreting with the right frame of mind. It is important to realize from the outset that your dreams are reflections of yourself and belong to you. Hence, while dream dictionaries and dream interpretation aids can be of some assistance in a very general way, the real nitty gritty of understanding what your dream means will always come down to you, your personal circumstances and the context of the dream and your waking life. Keep in mind too, that the sleep researchers can't agree with one another on the purpose, extent, or value of dreams,^[17] so you're not expected to get this perfect or even to find that every dream has a meaning!
   • Don't dismiss the worth of dream interpretation aids - they can be helpful on a general level, still taking in your personalized situation and the other contextual elements of the dream. Use your common sense and your intuition when seeking to draw in generalized dream interpretations of colors, objects, animals, nature, etc.
   • Be prepared to ask yourself questions, all the while trusting your intuition and being patient.^[18]
   • In each case, be sure to write down the answers in your dream journal. In doing so, always write down the first thing that comes to your mind. This will likely be the real situation in your life that is symbolized in the dream. If this is the same feeling represented in your dream, you're on the right track. When there is more than one part to your dream (more than one story line), that usually means your subconscious is trying to tell you two or more things and each of these strands needs attention.
   • If some of the details don't make sense, keep practicing until it becomes much easier to decode your dreams. Write down the meanings you discover for each detail. Then you can put them all together to see the big picture.
4. 4
   

   Look for the obvious.
   Look for the obvious. Before delving any deeper, always analyze a dream at its most basic level first, and that is done by looking for the most obvious meanings. Some questions to ask of your dream include:
   • "What is this dream trying to tell me on a literal level?" - for example, you might have misplaced your car keys the night before and your dream shows you that you left them in a bowl on the umbrella stand instead of your usual hook on the wall. In this case, there is probably no need to wonder what keys, umbrellas, and bowls mean!
   • Reflect on what real life situation your dream reminds you of. Are there particular events going on in your daily life that have elements of concern, or that lack resolution for you? Even the most niggling of thoughts might be worth reconsidering in the light of your dream.
   • Have your had this experience or dream before?
   • When dreaming about something you have forgotten, it's a good idea to keep revisiting the dream because it is probably trying to tell you something that you need reminding of.^[19]
   • Be alert for distortions of unreality in your dreams. Sometimes we dream about a TV show, or something we've read online or in a book, and our subconscious is bringing it to life in technicolor (basically, a free show!). The meaning behind this is probably simple entertainment as your mind sorts through the daily chaff.
5. 5
   

   Look for representations of your feelings and emotions.
   Look for representations of your feelings and emotions. Dreams often come to us by way of metaphor, like a puzzle awaiting us to piece it together. When looking for this level of a dream, the questions to ask yourself include:
   • "How did this dream leave me feeling?"
   • "What are the principal emotions arising out this dream?"
   • It is likely that your emotions in the dream are replaying emotions already impacting you during your waking hours, such as being angry with somebody, or feeling down about not meeting a deadline, or feeling happy that a good friend is coming to visit.^[20] This means that it is important again to check on what is happening in your waking life.
6. 6
   

   If you have analyzed your dream from both the obvious and emotional perspectives but you still don't think it's telling you much, consider looking for deeper, hidden meanings in a dream.
   If you have analyzed your dream from both the obvious and emotional perspectives but you still don't think it's telling you much, consider looking for deeper, hidden meanings in a dream.^[21] These can actually be very commonplace dreams shared among many of us, and that have fairly standard interpretations available but also still very much depend on your own self and context. For example, regardless of culture or gender, commonplace dream themes include teeth falling out, flying unaided, the first day of school, falling, being chased, and a cheating spouse.^[22] Interpretations of these commonplace dreams many of us experience could range from a deep-seated fear of not being attractive enough, or simply that you have a dental appointment that day, to the fact that you watched a TV show the night before about a cheating spouse. You will need to consider your waking reality to work out what the most applicable interpretation is.
   • Look for key images that stand out in your dream. For example, if you dreamed about a red alligator swinging off your boss's lamp and leering at you, a dream dictionary might tell you that red is the color of anger ("seeing red"), that an alligator is about ferocity or stealth (those teeth!), and that your boss' lamp is a source of light or exposure (or just your boss' lamp!). You might conclude that you are angry that your boss has taken the limelight and is crowing about your work as his own. Or, you might see this as your boss being angry with you for not throwing light on something ugly that has reared its head at the workplace. Or, you might have a morbid fear of the red alligator figurine on your boss' desk because the only time you're ever in your boss' office is when you're in trouble, staring at that darned thing to avoid his gaze! While the "symbols" of the dream can be fairly broadly interpreted from the nature or type of those symbols, you still need to fill in the details.
7. 7
   

   Find your way out of the maze of self-deception
   Practice honesty. Not only do you need to be willing to put in the effort to try and interpret your dreams, but you also need to be honest about your feelings and emotions. In reality, your dreams will hardly ever tell you something that you don't already know on some level – it's just more likely that you have been repressing or pushing something aside.^[23]
8. 8
   

   What does the burning laptop in your dream symbolize?
   Consider some possible dream scenarios as ways of learning how you might go about interpreting your own dreams. While dream interpretation is fairly intuitive and self-directed in nature, it can be helpful to have some generalized examples to guide you in ways that people choose to interpret their dreams. Some examples to give you an idea are provided next:
   • Let's say you're stranded on a desert island in your dream. If you've recently broken up with your partner, this could easily make sense. Maybe you feel guilty about the break-up and think it's partly your fault. Or maybe you're still angry about it. Sometimes the feelings you have as you're drifting off to sleep spill over into your dreams.
   • You have a dream in which all of your hair falls out and you are walking into town naked. In real life, you've just left your boyfriend of 4 years, and nabbed yourself an amazing new job. The symbols in the dream in this context could very well mean that you are shedding the old ways and are ready to expose yourself fully to what's ahead of you, and you're not afraid of anybody holding you back now. It may be that you've had some unresolved feelings of guilt or uncertainty about the path ahead but your dream is telling you to go for it. Alternatively, it could mean that your hair has started falling out at the stress of both good and bad things all happening at once, that you need to book a hair appointment fast and get some rest before starting your new job or you'll be vulnerable to not keeping up with everyone else because you're already worn down.
   • You dream you're back at school again trying to pass exams that in real life, you passed ages ago. And no matter how hard you try to pass them, the pencil keeps snapping, or the exam paper flies out the window, or you're just stumped for answers. Swing back to everyday life and you're doing really well, successful at all you have undertaken. A dream like this can simply be telling you that you don't need to worry about something that's worrying you right now because you got over that hurdle in the past; alternatively, it could be warning you that you're skating on thin ice and can't rely on winging it this time, and that you need to stick your head in the books and learn something new - and fast!
9. 9
   

   Know when your dream interpretation is correct.
   Know when your dream interpretation is correct. The key thing to remember is that there are no rules to dream interpretation and so there are no rights or wrongs to the interpretation process. It's all down to your self-honesty, self-knowledge and willingness to apply your dream knowledge to your waking life situations. A successful dream interpretation really comes down to the following elements:^[24]
   • Your interpretation resonates with you and the path you're following in life.
   • Interpreting your dreams adds something positive to your personal growth and emotional or spiritual fulfillment.
   • You enjoy working dream interpretation into your daily activities. There isn't much point continuing with it if you're not but if you are, it is a sign that you're growing more and more aware of your inner self through dream interpretation.
   • Interpreting your dreams improves your day, your activities, your life in general. It's an activity that brings you personal satisfaction.
   • You are able to find your own interpretations rather than simply accepting someone else's interpretation of dream symbols at face value, and you only rely on generalized interpretations as a building block on which you do most of the work.
   • Acting upon your dreams is not only becoming second nature, but is giving you good, positive results.
   • If it's not working for you, are you allowing yourself to get over the initial hurdles of confusion or skepticism before finally tossing in the towel on using dream interpretation as a means of self awareness?
10. 10
    Keep in mind, dreams are a subjective thing; murky at best, but always entertaining.

Edit Video

A very broad coverage on ways that you might interpret several of the most commonly shared dreams.

Edit Tips

• Practice is key. Each time you do this, you will get better at it.
• Trust your instincts! If something seems important, it probably is. Try not to let your logical side take over.
• Read the experts and understand their many varied approaches to dream analysis and interpreting strategies. Jungian analysts, in particular, have published a lot on dreamwork. Especially recommended are the works of Marie-Louise von Franz (see 'The Way of the Dream', 1988). It is important not to get too caught up in one way over another, however, as the jury is still out on what dreaming is all about. Which really means, that you're free to develop your own methods, theories and preferences!
• Try not to focus on what actually happened during the dream too much, focus more on what it symbolizes. As an example, if you dream about something like being raped, it doesn't always literally mean that you are worried about being raped. It most likely represents the feeling that you have lost control over something.
• Sometimes dreams really don't have deep meanings, they could just be about something that happened recently. If you have dreams about going to school or college during the summer and nothing unusual happens, for example, then your brain may just be getting used to not going to school or college every day.
• Professor William Domhoff has been keeping an online database of dreams, which you might like to browse through to peek into what other people are dreaming about.^[25]

Edit Warnings

• Do not use this technique if you'd rather remain uninformed about what's going on in your subconscious mind. Some people prefer it that way, and that's a choice as valid as any other.
• Trying to live in a dreamworld is very different from trying to live out a dream. When you act upon your dreams after interpreting them, you do so consciously, and with determination, purpose, and a clear head. On the other hand, living in a dreamworld is pretty much giving yourself over to imaginings, and waiting for something to happen instead of instigating it yourself. That's a sure recipe for letting life pass you by and you definitely need to wake up!

Edit Related wikiHows

• How to Remember Dreams
• How to Have a Lucid Dream
• How to Have Good Mental Health
• How to Improve Your Beauty Sleep
• How to Improve Your Appearance
• How to Have Psychic Dreams
• How to Build a World in Your Dreams