How to improve your sleep

How to improve your sleep -  Put some work into a good night’s sleep, says the spa guru Karina Stewart

Sleep surroundings A lot of people struggle with sleep issues, often due to a stressful lifestyle or too many stimulants. But the health benefits of getting good-quality sleep are immense, so do put some effort into it. One of the ways is to sort out what I call 'sleep hygiene’. This means that, pre-bedtime, you should make sure your bedroom is really quiet, the temperature is comfortable and all light is minimised. Even little things like the light from a digital alarm clock have been shown to keep certain parts of the mind active, so use some eyeshades. You should be getting eight hours of sleep, and the earlier you go to sleep the better

A helpful nightcap Leave at least two hours or so between dinner and bedtime, and avoid caffeine and alcohol before you sleep, too. Drink camomile tea an hour or so before you go to sleep, or try mulberry tea; it’s calming and helps balance blood-sugar levels. You could also sprinkle a few drops of lavender or lemon-balm oil on to your pillow

Fit for bed Ensure you exercise regularly. It has a really positive effect on sleep and also helps with stress management. Aim for three one-hour sessions a week. But don’t spend all the time on a high-energy cardiovascular workout; exercise for around 45 minutes, then use the last 15 minutes to focus on deep breathing and stretching. This will train your body to switch out of a highly stressed state to a calming one, which is good practice for falling asleep

At a stretch Before you go to sleep, there is one yoga pose that automatically calms you down. While sitting on your bed, lean forward over your legs and try to touch your ankles. This is a relaxing stretch, so go to your limit and don’t push it any further. You can even put a pillow on your knees and relax your head there. Remain in that position for five minutes, taking deep abdominal breaths. This posture has been shown to calm the nervous system, bring down blood pressure and help with any headaches, all of which will enhance your sleep

Switch off completely Watching television or staying up late using your laptop close to bedtime can disrupt your sleep cycle. The light pulsation from the screen activates the cerebral cortex of the brain (the thinking part), so you’ll find it more difficult to go to sleep. You can read, write or be on the telephone, if you need to

An easy transition If you wake up in the night, don’t stress about it. A lot of people get annoyed and think, 'I have a busy day tomorrow and need to sleep,’ but that won’t help. Take deep breaths or have a cup of herbal tea and read something calming. Soon you’ll drift off ( kamalaya.com )

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Want to learn how to sleep better?

Want to learn how to sleep better? You're not alone. Tens of millions of Americans suffer from sleep disorders, and it can take a terrible toll.

I know from first-hand experience. A few years ago I had trouble going to sleep, staying asleep, waking up, and then functioning during the day. I remember it as "my year from hell." Sleeping was easy, then all of a sudden, it wasn't.

Because sleep is such a problem for so many people, some destination spas and wellness centers offer sleep programs. But few go as far as Pritikin Longevity Center at The Doral in Miami, Florida, which has a sleep program directed by Sam Judah Sugar, M.D., FACP. "Sleep disorders and obesity go hand-in-hand," he explains. "So often when you take care of sleep problems, losing weight gets much easier."

Top Tips For How To Sleep

1. Change your mind-set about sleep.

"Many of us think of sleep as something that we need to cram in between living, like a skinny piece of bologna slapped between two big chunks of bread. That is so wrong! We need to change our mind-set and think of sleep as a gift. We need to think of poor-quality sleep, or insufficient sleep, as a curse.

"Because of poor-quality or poor-quantity sleep, we are often hit with problems like daytime fatigue or sleepiness, morning headaches, anxiety or depression, addiction to sleeping pills, increased risk of diabetes and other cardiovascular-related disease, and even trouble losing excess weight.

"With good-quality sleep, and plenty of it (7 to 8 hours nightly), we enjoy the exact opposite: better health, better lives, happier lives. And we even significantly boost our success in shedding excess weight. That's because good sleep results in lower levels of hormones in our body that trigger appetite."

2. Improve your sleep hygiene.

"Don’t crawl into bed at night with the TV blaring and the lights on, newspapers and other reading material spread out over your bed. The only thing that should be happening in your bedroom at night is sex or sleep. That’s it. When you get rid of the noise and lights, and keep your room temperature nice and cool, it’s much easier to fall into soothing, deep, restful sleep."

3. After 7 p.m. get clean and cozy.

"After 7 p.m. don’t partake of sleep robbers like alcohol, caffeine, nicotine, and food, especially fatty, heavy, high-sugar, and/or spicy foods. And, while a commitment to exercise is admirable, don’t take off the gym in the evening hours. That nighttime workout may wake you up, literally, which is the last you need when you’re trying to fall off to sleep later in the evening."

4. Talk to your doctor. Don’t ever minimize symptoms.

"Poor sleep could be the result of a very serious condition called obstructive sleep apnea. Having sleep apnea can greatly increase your risk of life-threatening problems like heart attacks and strokes.

Pay attention to symptoms such as daytime sleepiness, snoring, needing to urinate repeatedly during both day and night, and waking up with a dry mouth. All could be symptoms of sleep apnea. Your doctor can likely recognize these symptoms, and others and prescribe treatments that can be very effective.

"Talking to your doctor and getting treatment for sleep apnea, if needed, can improve your life tremendously. The benefits of treating sleep apnea include better blood pressure, more daytime energy, far less snoring at night, and a much lower risk of heart disease, right heart failure, and sudden death.

"You’ll also shed weight more easily. You’ll enhance your weight loss efforts. Your body is no longer fighting pound-producing hormonal disturbances caused by sleep loss. In fact, losing just 10 to 15 percent of excess body weight may improve sleep apnea so much that it disappears." ( about.com )

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Sleep study video captures last hours of man’s life

Sleep study video captures last hours of man’s life - Grainy, black and white video camera designed to capture Brandon Harris' routine sleep study instead recorded the last few hours of the 25-year-old's life.

This video, given to FOX 5 by Harris' family, is now at the heart of a wrongful death lawsuit, and a new bill calling for tougher regulations of Georgia's sleep centers.

"We think that the people who his care was entrusted to should have acted quicker and they should have acted better to save his life,” said Sen. Vincent Fort.

Harris, who was mentally-handicapped, had been referred by his doctor to the Emory Sleep Center at Wesley Woods for a routine sleep study to determine if he had obstructive sleep apnea.

But his family says he was very overweight, and suffered from congestive heart failure, cardiomyopathy, diabetes and high blood pressure - conditions that made it risky for him to lie on his back for long periods.

About 4.5 hours into his sleep study, Harris began gesturing, which Fort says should have signaled to the sleep technologist he was in trouble.

"He said "Am I dying?" Brandon knew that he was in a situation that was life-threatening. They should have done more than just reassure him that he was okay. They should have done the things necessary to save his life,’” said Fort.

The proposed Brandon Harris Act would:

Require sleep centers have 24-hour staffing by a licensed sleep specialist or licensed professional nurse
Mandate basic CPR training/certification for sleep technologists
Place defibrillator in each room

Emory Healthcare would not comment on the bill because of the Harris family's pending lawsuit. But last year, Emory said Harris died of sudden cardiac death and called his care "appropriate" for his medical condition.

Renee Sunshine Lewis , Brandon Harris' mother, says his death could have been and should have been prevented.

"I hope through this legislation no other person, no other mother will have to hurt as bad as I have. And that Brandon's death will save other lives,” said Lewis.

On the 40 minute video, the sleep technologist does come eventually come and help Harris sit up, but Harris collapsed and died before he got to the ER.

Emory Healthcare said in a written statement last year that its sleep center has performed 15,000 sleep studies since the early 1990s and this is the first incident of its kind. ( foxnews.com )

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Are you lonesome tonight? If the answer’s yes, you might sleep badly

Are you lonesome tonight? If the answer’s yes, you might sleep badly - If you find yourself unable to sleep through the night, there could be a simple explanation: you’re lonely.

A study has found that people who feel cut off from their family and friends have more trouble sleeping – and the lonelier they feel, the more they toss and turn.

Researchers at the University of Chicago in the U.S. asked about 100 people to wear devices that kept track of how well they slept.

Tossing and turning during your sleep? You may be lonely

The participants answered questions about their general health, as well as how often they felt left out or isolated.

Being lonely did not seem to affect the amount of time spent asleep – but those who felt the most cut off had the most ‘fragmented’ sleep.

Researcher Lianne Kurina suggested that we have evolved to sleep best when we feel safe, and so feeling part of a group may help us feel more secure and rest more soundly.

Furthermore, feelings of loneliness or isolation may make it harder for the brain to switch off, meaning we wake up at the slightest disturbance.

Dr Kurina added that low-quality sleep has been linked to weight gain and diabetes.

The study, reported in the journal Sleep, marks the latest warning about the impact of loneliness.

She said it is likely that we have evolved to sleep best when we feel safe.

Feeling part of a group may help us feel secure and so sleep more soundly.

Feelings of loneliness or isolation may make it harder for the brain to switch off, meaning we wake up at the slightest noise.

A study by the Mental Health Foundation last year found 18 to 24-year-olds were twice as likely to feel lonely as those over 55.

The charity warned that young Britons' obsession with social networking sites has created an ‘Eleanor Rigby’ generation that is cut off from family and friends.

Dr Andrew McCulloch, chief executive of the foundation, said: ‘The internet is not a root cause of loneliness but it can exacerbate the problem.

'Meeting and talking to people online is not having a proper sort of relationship - and you don’t get the same sort of feedback as you do when you meet someone in person.’

Two years ago, John Cacioppo, a psychology professor at the university who also worked on the latest study, said that health problems associated with loneliness made it as bad for us as smoking or obesity. ( dailymail.co.uk )

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Why Women's Dreams are Much Wilder than Men's

Why Women's Dreams are Much Wilder than Men's - Last night I was on a steam train, going to boarding school while, at the same time and with a growing sense of panic, I was trying to bake a loaf of bread. I knew I didn't have enough time for the loaf to rise and the stress was getting to me.

By the time I woke up from this, my most recent dream, my heart was racing and I felt breathless. Dreams like this aren't a rare occurrence - my dreams are regularly vivid, colourful and panic-inducing. Some are one-offs while others are repeated over and over again.

I often dream I'm searching for something in an old, crumbling house, or discovering abandoned rooms in my childhood home. Occasionally, the dreams will become nightmares, featuring bereavement, murder or terrifying chases up spiral staircases.

By contrast, my husband tends to have dreams so dull he either doesn’t remember them, or recounts such gems as: ‘I was waiting to buy a new printer cartridge and the receptionist told me to take a seat.’ Thrilling stuff.

However, it seems our experiences are pretty typical. ‘Women tend to experience a wider variety of dreams than men,’ explains dream researcher Professor Kelly Bulkeley, co-author of Dreaming In The Classroom.

‘Women have more nightmares, more emotional dreams, more surreal ones and greater trouble sleeping.’

Good night: Women have a wider variety of dreams than men, it has been claimed (picture posed by model)

Interestingly, research suggests that one key to women’s vivid night-time experiences could be our hormones. ‘Research has shown female hormonal cycles can affect dreams,’ says Davina Mackail, author of The Dream Whisperer. ‘We tend to have more emotional or nightmarish dreams just before a period.’

A study from the University of the West of England suggests that changes in female body temperature, caused by the monthly cycle, are at the root of particularly colourful dreams. Body temperature rises after ovulation and drops just before a period.

‘Women who are premenstrual tend to dream more aggressively, and are more likely to remember the dreams,’ says study leader Dr Jennie Parker.

Not surprisingly, pregnancy also leads to exceptionally vivid dreams. ‘During pregnancy, hormone levels rise and women find themselves spending a greater part of each night in REM sleep, which is when vivid dreaming takes place,’ says Victoria Dawson, sleep expert and co-author of Insomnia: The Essential Guide.

‘The latter stages of pregnancy also disturb women’s sleep, so they’re more likely to remember dreams, as they’ll wake during an REM cycle.’

‘Pregnancy has a big impact on dreaming,’ agrees Kelly Bulkeley. ‘There’s more dream recall, more images involving animals and water, and more nightmares.’

But it’s not just pregnant women who are affected by nightmares. ‘We found that all women reported significantly more nightmares than men,’ says Dr Parker.

‘Only 19 per cent of men reported recent nightmares, compared with 30 per cent of women.’

Women may also recall dreams more effectively because we bestow them with more significance than men do. Research shows that focusing on important thoughts activates a brain region connected to memory. So the more dramatic your dream, the more significant it will seem, and the more likely you are to recall it.

We may even be better at remembering dreams. ‘It’s because women talk about them more afterwards,’ says Kelly Bulkeley.

‘Traits such as openness to new experience, emotional expressiveness and sensitivity also tend to be higher among women, and are all connected with dream recall,’ she adds. ‘Women are trained to be more attentive to emotional experience than men, and more willing to share their feelings with other people.’

It all sounds so positive — if only it was simply a case of us lying back and enjoying the dream-movie ride. But our hectic subconscious seemingly affects our exhaustion levels during the day, too. A Vitality Show report found that more than half of women regularly feel exhausted, and 60 per cent of over-30s feel ‘shattered’.

So while our psychedelic dreams may sometimes be entertaining, it would help if we could choose whether to have them. But it may not be as simple as cutting out cheese, the traditionally culprit for nightmares.

‘Late night cheese-eating, alcohol, cigarettes, chocolate and caffeine have all been blamed for causing dreams — particularly nightmares,’ says Davina Mackail. ‘But there’s nothing specific in any of these substances that will lead to increased dreaming. However, they are stimulants or difficult to digest, so they disturb our sleep patterns, making for a higher likelihood of waking during one of those all-important REM phases.’

Instead, avoid eating for two hours before bed, and institute a ‘winding down’ period. ‘Try a bath before you go to bed — this helps to raise the body temperature and, as it decreases, you should feel ready to nod off,’ says Victoria Dawson.

‘Avoid stimulating drinks such as cola, coffee and tea after 6pm, and don’t watch TV or check emails during the hour before bed — try listening to classical music or a relaxation CD.’

If such techniques don’t work, however, or you’re particularly stressed, many sleep experts recommend keeping a ‘sleep diary’ to identify patterns and links, such as a hot room or disturbed sleep to vivid dreams or nightmares.

But if you’ve tried everything and are still plagued with dreams of David Hasselhoff chasing you down the street or terrible plane crashes, take comfort from the fact that dreaming is essential — and even beneficial.

A U.S. study found that creative problem-solving is aided by REM sleep. And further research from Harvard discovered that volunteers who had enjoyed REM-cycle dreams were up to ten times better at learning a complex task than volunteers who hadn’t slept.

Dream deprivation is also associated with impaired co-ordination and learning, irritability and lack of focus — that’s why, increasingly, dream researchers believe there are strong links between dreaming and mental wellbeing.

What’s more, there’s always the chance your vivid dreams will allow you to experience your waking fantasies more fully.

‘I once dreamt about a very attractive, married colleague,’ admits my friend Sarah. ‘It was the most wonderful, passionate dream. The only problem was, I couldn’t look him in the eye for weeks afterwards, and he had no idea what the problem was.’

That’s the thing with vivid dreams. They may be terrifying, scary, enjoyable or simply incredible - but they very rarely come true. ( dailymail.co.uk )

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Uncover the meaning of various sleep scenarios to learn more about your waking life

Uncover the meaning of various sleep scenarios to learn more about your waking life - Flying through the air, appearing naked before a conference room full of colleagues, discovering a secret staircase in your house

Some pretty wild things can happen after you doze off at night. But aside from a funny story, do our dreams really provide us with any useful information? In a word, yes. “Dreams can help guide us and show us where we need to go to fulfill our deepest longings,” says Patricia Garfield, PhD, cofounder of The Association for the Study of Dreams and author of Creative Dreaming. “During the day we’re too busy to pay attention to everything that our body is registering, but when we’re asleep we can notice all the subtle things going on within us,” whether that's fear, anxiety stress or longing. To start discovering what your subconscious may be trying to tell you, check out the meaning behind these common dreams.

You find yourself back in high school, and are about to take an exam you’re totally unprepared for.

This is a classic stress dream, says Dr. Garfield. Nightmares of arriving on exam day without a pencil or without having reviewed the materials show that you’ve bitten off more than you can chew in an area of your waking life, whether it’s tackling a new project at work or agreeing to head your school’s PTA chapter. A dream like this means you should consider evaluating what areas of life you feel overextended in and figure out a way to manage them in a less stressful way.

You’re nude in public.

Appearing naked before a packed auditorium or street full of people indicates that you’re feeling vulnerable in some way, says Dr. Garfield. If, for example, you dream about being in your birthday suit at the office, it may mean that you fear your colleagues’ disapproval about an upcoming work project. When you wake up, try to identify what you feel insecure about so you can proactively work toward being better prepared and more self-confident.

You’re flying through the air with no fear whatsoever.

Dreams like this one connote liberation—seeing this imagery while you slumber may indicate that you’ve found a solution to a difficult situation or emotional problem that had been troubling you. Similarly, you might have this type of dream after you’ve experienced a big achievement at home or work, like acing a presentation or finally tackling that major home improvement project.

You’re paralyzed or trapped.

If you dream that you can’t physically move, it might mean you’re confused and unsure about what to do in a real-life situation, says Dr. Garfield. (Dreaming that you’re lost on unfamiliar city streets or in a large building can also indicate the same thing.) “I had one patient who had recurrent nightmares about being buried alive, but as it turned out he was in a very bad marriage,” she recalls. “Once he left the relationship, the nightmares stopped.”

You find a new room or a whole new wing of rooms in your house.

Discovering new space in your home—often you’ll open a door and uncover a staircase that you’d never known was there—“is usually symbolic of some aspect of yourself that is opening up for unanticipated potential,” says Dr. Garfield. If, for example, you stumble upon a room full of artwork, you may be realizing your desire to get back into painting. Or if you find a cabinet of family heirlooms, the discovery might symbolize a newfound connection with your relatives.

You’re frantically rushing to make a plane or train, but can’t seem to get there on time.

In general, when you’re trying to catch transportation, you’re attempting to make a desired connection. “The destination that you’re trying to reach often represents the bond that you’re trying to make,” says Dr. Garfield. Can’t make the flight to visit your boyfriend? That scenario may indicate that you’re anxious to deepen that personal relationship. If in your dreams you’re scrambling to catch a train to work without success, you may be worried that you’re slipping behind at the office.

You’re romantically involved with someone other than your spouse.

Even if you’re in a happy relationship it’s still common to have a romantic dream about someone other than your partner. Though in some cases a dream of infidelity may indicate marital troubles, generally these scenarios have more to do with the dreamer seeking out qualities that he or she feels are missing in his or her waking life. “When I ask patients to describe their dream lover’s qualities to me––for instance, he may be affectionate, expressive and tender—chances are the patient desires these same qualities in her waking life,” says Dr. Garfield. “These dreams are about a desire to connect with feelings that seem lost to you at the moment.”

Your home is damaged by a fire or flood.

In dreams, our homes and cars often symbolize ourselves. “You could say that they’re our outer bodies; they’re 'shells' that protect us,” explains Dr. Garfield. “When bad things happen to our houses or vehicles, it may represent what’s happening to our minds or bodies.” If you dream that your living room is destroyed, you may be feeling stress in your social relationships. Or, if your bedroom is flooded, it may represent intimacy issues with your mate. Dr. Garfield recommends asking yourself what you use the affected part of the house for and why it’s important to gain insight into what your subconscious might be telling you. Losing a wallet or purse may also indicate a loss of self. Because we keep all of our identification there, these items often represent us in dreams. Not being able to find a handbag could mean that you’re feeling like you’re losing your sense of identity.

You’re driving a car with no brakes.

You feel that some aspect of your life is out of control. “I see this type of dream a lot among female patients who are just entering a new romantic relationship,” says Dr. Garfield. “Upon reflection, they admit that while the romance is exciting and fun, they’re just not sure it’s going in the right direction. The man is moving too fast.” The message? You need to slow things down.

Your teeth fall out.

You have hidden anger. “When we repress rage, we tend to grit our jaw, which can grind down our teeth. The dream is warning you about it,” says Dr. Garfield. Usually, the anger has a clear source—say, frustration at work or family drama. A quick fix: Do a physical activity, like taking a walk, to cope with the stress. But if the tension is severe, find long-term ways to deal with—or get out of—the situation.

You’re falling through the air.

“This dream has a specific symbolic meaning for women: You feel like the ground is being cut out from underneath you, and it’s usually linked to a friend or husband who has let you down,” says Dr. Garfield. “The dream won’t go away unless you address it.” To get closure, confront the person. Or at least write down your feelings.

You’re being chased.

You feel threatened by a person or a situation. “Sometimes the imagery is subtle, so you have to dig to figure it out,” Dr. Garfield says. “One woman I worked with had a recurring dream of being chased by a nasty poodle. It turned out that a man she disliked had gray curly hair, like the dog.” Once you know whom or what the dream represents, you’ll be able to understand why you subconsciously feel threatened.

You—or someone close to you, like your child—are injured or killed.

While scary, these dreams don’t usually forecast actual events, says Dr. Garfield. Rather, they represent a life change. “Right before I remarried, I had dreams of my daughter getting hurt. I knew it symbolized her unhappiness with the situation.” After a heart-to-heart, the two felt that they’d taken a first step toward resolving the issue. ( womansday.com )

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Six Dream Mysteries—Solved

Six Dream Mysteries—Solved -We’re all fascinated by our dreams, but most of us don’t have a clue what they mean. And the rest of us can’t even remember what we dreamt about. Well, consider this: Experts say that keeping a closer eye on your dreams can actually help you improve your life. “Every night when you dream, you subconsciously assess what’s going on in your life,” says Gayle Delaney, PhD, author of In Your Dreams. “And if you pay attention, you can use it as a way to solve problems.” Here’s how to decipher your dreams, use them to your advantage, and understand why you have them in the first place.

What Happens When We Go to Sleep

In the first 90 minutes of sleep, you go through deepening stages—ranging from light sleep to deep sleep. Upon entering REM sleep, your heart rate and breathing become irregular, your eyes move rapidly and your brain activity rises toward the same level as when you’re awake. That’s when you do about 80 percent of your active dreaming—and when dreams are most vivid. You’ll go through this sleep cycle three to five times during the night, spending more time in REM sleep with each one until you wake up in the morning.

But here’s the fascinating part: During REM sleep, the rest of your body essentially becomes paralyzed. Why? “It’s nature’s way of making sure you don’t act out your dreams, whether it’s repeatedly kicking your spouse or jumping off the bed and hurting yourself,” explains William Kohler, MD, medical director of the Florida Sleep Institute in Spring Hill.

So exactly what happens in our brain when we dream? Sleep experts admit they’re not sure, but it appears that dreams are where memories meet emotion. On the one hand, your dreams can help you tap into the emotional issues in your waking life. On the other, they’re also a way for your brain to catalog the events of the day. “We know that memories are stored during sleep, and dreaming allows the brain to use certain circuits that improve long-term memory,” says Dr. Kohler. Simply put, you dream in order for a specific part of your mind to kick in and sort through memories, figuring out which ones to keep and which ones to let go.

If dreams are there to help file away memories for the long haul, why do they sometimes seem so surreal—not the literal way life happens to us? “When we’re sleeping, the controls of our conscious mind are turned off,” says Dr. Kohler. So as the brain sorts through our different experiences, trying to cross-reference memories (Is the day this happened the same day that happened?), it puts them together in strange and unusual ways (hence, our weird dreams) until it finds a connection that fits—and stores it in our memory bank. Photo: Jupiter/Thinkstock

6 Dream Mysteries Solved

Why Can’t I Remember My Dreams?

“We all dream several times a night, even if we don’t recall them,” says Michael Breus, PhD, author of The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep. If you wake up at the end of a sleep cycle, you’ll likely remember a dream, but if you snooze through until the next one, you probably won’t. Since you have more REM sleep in the early a.m. hours, adds Dr. Breus, it’s easier to recall a dream when you wake up in the morning, versus, say, in the middle of the night. Age can play a role as well: REM sleep decreases as we get older—kids need more of its stimulation for brain development than adults—causing dreams to become less vivid, says Deirdre Barrett, PhD, clinical assistant professor of psychology at Harvard Medical School and author of The Committee of Sleep.

Since dreams can help you tap into—and even solve—problems in your life, it pays to remember them. If your power of recall is lacking, Karen Muller, PhD, a clinical psychologist in Medford, Oregon, has an easy way to trigger your memory: Place paper and a pen next to your bed. When you wake up, even in the middle of the night, jot down as much as you remember. Can’t recall more than a fragment? Resume your normal sleeping position for a few minutes. “It helps you recall more of your dream,” she says. Photo: Thinkstock

Is it True that You Never See Yourself in Your Dream?

No. “In my 30 years of practice, many of my clients have seen themselves in a dream,” says Dr. Delaney. Sometimes, however, you don’t look like yourself. So if you’re walking around in Angelina Jolie’s body in your dream, is it just wishful thinking?

Probably not. She could simply represent some part of your personality and the dream is trying to point out the similarities. “Your brain is sending a message that you have some qualities of this person, whether it’s someone you know in real life or not,” says Dr. Delaney. “And what you think that person represents, the feelings she or he evokes, could be the key to something you’re dealing with in your own life.” So rather than revealing that you covet Angelina’s looks, your dream may be drawing parallels to her philanthropic and nurturing nature and your own desire to give back in some way—or have more kids! Photo: Jupiterimages/Thinkstock

I Have Recurrent Nightmares. How Can I Get Rid of Them?

You’re not alone. Research suggests that up to 8 percent of adults suffer from chronic nightmares, like drowning or being chased, at least once a week. “Most of the time, they’re triggered by ongoing stress,” says Shelby Harris, PsyD, director of the behavioral sleep medicine program at the Sleep-Wake Disorders Center at Montefiore Medical Center in the Bronx, New York. “Bad dreams are your mind’s way of processing stress and figuring out how to deal with it in the future.”

To find out what some common nightmares mean, read our article, " Common Dreams Decoded." But remember, trying to decipher a scary dream won’t make it go away, says Dr. Harris. “Tackling a nightmare head on can help banish it.” If you have frequent bad dreams, see your doctor; nightmares can occasionally be caused by certain medications. If there’s no medical cause, your doctor may refer you to a sleep specialist to provide relief

One popular method: Imagery rehearsal therapy (IRT), which focuses on changing harmful thought patterns. A landmark study published in The Journal of the American Medical Association found that 65 percent of people who used the therapy had significantly fewer nightmares. “During IRT, my patients write down their nightmare, then think of a way to change it for the better,” says Dr. Harris. “One patient had a recurring dream of being in shark-infested water. She changed the sharks to friendly dolphins and visualized this new dream for five minutes twice a day—once in the morning, and once before bed. Her nightmares disappeared within weeks.” Photo: istock

Why Do My Dreams Seem So Real that I Wake Up Crying or Laughing?

Because your brain is just as active when you dream as when you’re awake, says Dr. Barrett. In fact, some areas of your brain—like the occipital lobe, which processes images, and the amygdala, which regulates emotions—are even

more active when you’re dreaming, “which is why a dream can seem so vivid and evoke so much emotion,” says Dr. Barrett. Pay attention to any negative emotions your dream evokes, especially if they stay with you for the rest of the day, advises Tore Nielsen, PhD, professor of psychiatry and director of the Dream and Nightmare Laboratory at the University of Montreal. “Think of the most recent time you felt the way you did in your dream. Upon reflection, you may realize that you felt that way when you argued with your husband recently, or when you ran into someone who was rude. It usually doesn’t take much digging to figure out the source of that emotion, and doing so can help you get closure.” Photo: Thinkstock

Can Dreams Predict the Future?

A lot of us have had dreams that foreshadowed an actual event—a relative’s death, the breakup of a relationship. But in reality, a prophetic dream, even one about something unexpected, is just bringing to light an issue you’ve been subconsciously worried about, says Dr. Barrett. If you wake up from a dream feeling disturbed, ask yourself, Have there been hints of that situation in my daily life that I’ve ignored? Say you dreamt of losing your job. Have you recently had any unnerving discussions with your boss?

If you dream of medical ailments like heart attacks, take it seriously, say experts. “Many of my students and associates have had recurring dreams that alerted them to health problems,” says Stanley Krippner, PhD, professor of psychology at Saybrook University in San Francisco. “It’s your body’s subtle way of telling you that something strange is going on. If you have a dream like this more than a few times, see your doctor to get checked out.” Photo: Creatas/Thinkstock

I Dreamt of Another Man Last Night. What Does That Mean?

Most of us have sex-related dreams at one time or another, but dreaming about an old boyfriend or a hunky coworker “doesn’t mean that you want to cheat on your spouse,” says Dr. Barrett. Sex dreams are less about wanting to have sex with that person and more about desiring an attribute he represents. So if you dream about a college fling, for example, “you may be feeling nostalgic for a time when you were young and carefree,” says Dr. Barrett.

The same holds true if you dream about sex with a man you don’t know. “When you wake up, ask yourself what characteristics the stranger had, and whether or not those are traits you wish your husband possessed,” says Dr. Barrett. Most of the time, pleasant sex dreams don’t mean you’re dissatisfied with your sex life or unhappy in your marriage. You just want a little of what your “dream” man symbolizes, like assertiveness, say, or nurturing.

When should you take note? “If the dream involves a negative, like having sex in public while strangers recoil, it could be your own sexual anxieties spilling over into your dreams,” says Dr. Barrett. Perhaps you’re feeling embarrassed about something your husband wants you to do in bed. Your best bet in this case? Talk to him about it. Photo: Jupiterimages/Thinkstock ( yahoo.com )

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