Although the frequency of nightmares typically decreases after the age of 10, some adolescents experience them on a regular basis. Not only is having recurring nightmares often upsetting, but it can also start to affect your waking life. Many different life situations contribute to more frequent nightmares in teenagers, and they could be a sign of a mental health condition. We’ll explore why teenagers may have recurring nightmares and how to prevent them.

There are some things you can do to start sleeping better and keep your nightmares to a minimum. You can start going to bed at the same time every night and giving yourself time to wind down before bed. Try to cut down on any unnecessary stress. Also, keep track of your nightmares and any other symptoms you’re noticing. If you keep having nightmares as often as once a week or more, you should talk with an adult you trust like your parents, your doctor or a therapist.

This article discusses seven potential causes of frequent nightmares in teenagers.

What causes frequent nightmares for teenagers? 

Though they’re more common in younger children, many teenagers experience nightmares. Both stress and major life changes can trigger them. There’s some evidence that people experiencing psychiatric conditions, especially depression and post-traumatic stress disorder (PTSD), and those with “thin” conceptual boundaries may be more likely to have nightmares, according to research published in American Family Physician Journal. Having thin boundaries means that a person sees more complexities in life rather than thinking in black and white. People who are imaginative and creative are often said to have thin boundaries.

7 reasons a teen may be experiencing frequent nightmares

Determining the cause of recurring nightmares can be difficult. They could be a result of conflict or tension in a relationship, fear about entering a new environment or situation or trouble at school. Mental health issues could also lead to frequent nightmares. Some examples include anxiety, intense fear or panic, sadness, hopelessness, or low energy. 

The following are all potential causes of frequent nightmares for teenagers:

1. Stressful situations — Experiencing periods of high stress and anticipating something stressful can both cause nightmares for teenagers. For many people, the content and the emotions of their dreams are tied to situations in their waking lives. The link may not be obvious, but it’s worth taking some time to reflect on sources of stress in your life. 

2. Not enough sleep — Speaking of stress, not getting enough sleep can take a toll on your mental health both when you’re awake and when you’re sleeping. Insomnia and nightmares can create a vicious cycle. If you’re not sleeping well, avoiding caffeine and practicing good sleep hygiene can help you get more restful sleep for fewer nightmares.

3. Anxiety disorders — Nightmares are common among people experiencing generalized anxiety disorder (GAD), panic disorder and other related conditions. Managing your anxiety during the day may help you curb your nightmares. Some teens see improvements in anxiety symptoms by talking with a therapist, learning positive coping skills and possibly taking prescribed anti-anxiety medication. 

4. PTSD — Memories of traumatic experiences can cause nightmares at any age. Some people develop PTSD after surviving events like a car accident, a house fire, sexual assault or a natural disaster. However, not everyone who goes through these situations will go on to have nightmares or develop PTSD.

5. Emotional trauma — It’s possible to feel traumatic stress from less severe, ongoing situations that don’t necessarily culminate in a major event. Feeling unsafe, invalidated or emotionally neglected can cause trauma symptoms as well. Because nightmares are highly emotional, it’s understandable that this type of trauma would affect the content of your dreams.

6. Medications — While medication can help you manage mental health symptoms linked with nightmares, it can also add fuel to the fire. Antidepressants, beta blockers and benzodiazepines are known to cause nightmares in some people.

7. Substance use — Using substances like alcohol and marijuana can cause especially vivid or upsetting dreams. Because your brain is still developing, these substances can have negative long-term effects. Stop using them if you can or ask your doctor for help quitting.

Get help for frequent nightmares and related conditions at Embrace U

Getting lots of quality sleep while you’re growing and developing is essential. Though nightmares are common among children and teens, having them frequently enough to affect your daily life can be a sign that you need help. If your nightmares are causing you to lose sleep or affecting your life in other ways, you should talk with an adult you trust about seeking the right kind of help. Consider what other symptoms might be relevant. Then talk with your parents about seeing your doctor or a therapist. You should also ask for help if you’re noticing other symptoms along with your nightmares.

At Embrace U, we offer outpatient programs designed to help teens and adolescents experiencing mental health conditions that affect their ability to function. We talk about nightmares sometimes during group sessions, as many of our patients have had them from time to time. You can work through tough challenges and start to sleep more soundly at night. We can help you improve your mental health and learn coping skills to deal with nightmares.

Are you looking for a higher level of mental healthcare for a teen in your life, or for yourself if you’re a teenager? Contact our team today or give us a call.