Nightmares can happen to anyone, but they often appear when the mind is stressed, tired, or overstimulated. The good news? A few simple habits can help you sleep peacefully every night.

A calm sleep starts with your surroundings. Keep your bedroom cool, dark, and clutter-free. A clean space naturally signals your brain to relax. Following a fixed sleep schedule also trains your internal clock, reducing sudden sleep disturbances that cause nightmares.

Your night-time habits matter too. Avoid heavy meals, spicy food, caffeine, and alcohol before bed. These can interrupt REM sleep — the stage where nightmares usually happen.

Unprocessed emotions are another big trigger. If you carry stress into the night, it often appears in your dreams. Try journaling, mindfulness, or talking things out during the day to lighten your mental load.

Screens are one of the biggest culprits. Blue light from phones keeps your brain active. Reduce screen time an hour before bed and switch to reading, soft music, deep breathing, or gentle stretches.

By making these small changes, you can turn your nights into calm, comforting, nightmare-free sleep.