Terugkerende nachtmerries zijn over het algemeen het gevolg van beheersbare factoren, evenals een groot deel van de incidentele nachtmerries. Een van de belangrijkste maatregelen die kunnen worden genomen om nachtmerries te voorkomen, is goede slaaphygiëne.
Slaaphygiëne is een reeks gewoonten en routines die worden aangenomen om de slaap en de kwaliteit ervan te vergemakkelijken. Onder de maatregelen die moeten worden genomen om nachtmerries te voorkomen, zijn:
Ga naar bed en sta elke dag op hetzelfde tijdstip op.
Vermijd grote maaltijden voor het slapengaan.
Eet minstens twee uur voor het slapengaan.
Verminder of vermijd de consumptie van alcohol, cafeïne of stimulerende stoffen.
Vermijd drugs of psychoactieve drugs.
Zorg voor voldoende omgevingsomstandigheden: temperatuur, ventilatie, verlichting, enz.
Doe matige fysieke activiteit in de late namiddag.
Oefen ontspanningsoefeningen voor het slapengaan als we merken dat we nerveus, angstig of emotionele problemen hebben.
Neem voor het slapengaan een bad op lichaamstemperatuur om ontspanning te bevorderen.
Gebruik oordopjes als er veel omgevingsgeluid is waardoor u niet normaal in slaap valt.
Als nachtmerries optreden die samenvallen met het begin van een farmacologische behandeling, moet de arts worden geraadpleegd voor het geval dit een nadelig effect kan hebben.
Sommige experts stellen voor om alles over de nachtmerrie op papier te schrijven, het vervolgens hardop voor te lezen, het papier open te scheuren en weg te gooien. Het onderbewustzijn zal het waarnemen met een therapeutisch effect.
Aan de andere kant, als de patiënt een kind is, kan hij zich meer ontspannen voelen als hij slaapt, vergezeld van een pop of knuffeldier, waardoor hij zich veiliger voelt.
Als de nachtmerries aanhouden of niet verdwijnen, kun je het beste een specialist of een psycholoog raadplegen die ons kan helpen de reden voor deze dromen te vinden.
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