Nightmares and disturbed sleep

Waking up shaken from a nightmare, or tossing through a restless night, can leave you dreading bedtime itself. You are not alone in this, and there is a lot that can be done to ease it.

What it is

Nightmares are vivid, distressing dreams that often wake us up, usually during the dream-heavy stage of sleep later in the night. Disturbed sleep more broadly can include frequent waking, restlessness, or sleep that never quite feels deep. Stress, anxiety, trauma, certain medications, and even irregular sleep schedules can all contribute.

Signs to notice

• Waking suddenly with a racing heart or strong emotion after a dream.
• Avoiding sleep because you are afraid of what you might dream.
• Recurring dreams with similar themes, especially involving danger or past distressing events.
• Feeling exhausted during the day despite spending enough time in bed.
• Restlessness, sleep talking or physical movement during the night.

What helps

• Keep a consistent sleep schedule, since irregular sleep can increase the likelihood of vivid or disturbing dreams.
• Wind down with calm activities before bed rather than intense or frightening content, including news, movies or games.
• Try writing down worries earlier in the evening so your mind has less to process once you are asleep.
• If you wake from a nightmare, try grounding yourself with slow breathing and a reminder of where you are before trying to fall back asleep.
• Keep a soft light source nearby if waking in full darkness feels disorientating.
• If nightmares follow a repeated theme, especially linked to a difficult or frightening experience, this is worth exploring with a professional rather than managing alone.

When to reach out for help

If nightmares are frequent, distressing, linked to a traumatic experience, or are affecting your daily functioning and sense of safety, it is time to speak to a professional. Recurring trauma-related nightmares can be effectively treated, and you do not need to carry them alone.

Getting help in South Africa

Cleared Mind's EAP counsellors can help you work through the stress or past experiences that may be fuelling disturbed sleep, in a confidential and non-judgemental space. If nightmares are connected to a traumatic event and feel overwhelming, SADAG's Mental Health Line (011 234 4837) can help guide you towards further support.

---

If you or someone else is in immediate danger, reach out now. SADAG Suicide Crisis Helpline (24h): 0800 567 567 or SMS 31393. SAPS 10111, ambulance 10177, GBV Command Centre 0800 428 428.