Managing stress can help you sleep more soundly

We’ve all been there — you wake up from a dream feeling like you spent the night in crisis. Your heart is pounding. You’re covered in sweat. The details may be fuzzy, but that on-edge feeling remains.

Sounds like an anxiety dream. And you’re far from alone in having them.

We talked with behavioral sleep medicine psychologist Michelle Drerup, PsyD, DBSM, about how to keep anxiety and stress from haunting you in your dreams.

What are anxiety dreams?

Anxiety dreams, also called stress dreams, are vivid, emotionally intense dreams that center on high-stress situations — like showing up to take a test that you never studied for or rushing to catch a flight only to realize you’re in your PJs. They can leave you feeling uneasy, worried or panicked when you wake up. You may not remember exactly what happened in your sleep, but the emotional toll lingers.

While anxiety dreams can be distressing, they’re not necessarily the same as nightmares.

“Nightmares are usually more intense, with strong feelings of fear, terror or helplessness that often wake you up,” Dr. Drerup clarifies. “Anxiety dreams, on the other hand, tend to focus more on stress or worry — like being unprepared or overwhelmed. They may not feel as frightening, but they still leave you unsettled.”

Why anxiety dreams happen

Stress during your day is the most likely trigger for anxiety dreams at night.

Scientists still don’t fully understand why we dream, but one theory is that dreaming helps our brains process emotions, store memories and solve problems.

“Dreams are like a mental sorting system,” Dr. Drerup explains. “They help us work through what we’ve experienced during the day, especially anything emotionally charged. Anxiety dreams are usually a reflection of stress and emotional overload. They’re your brain’s way of processing worries and unresolved tension while you sleep.”

Being stressed is associated with poor sleep, and it can trigger more frequent anxiety-ridden dreams. So, it’s not uncommon to have trouble sleeping or have distressing dreams during stressful times in your life, like if you’re grieving a loss, moving, getting a new job or preparing for a big exam.

Stress dreams may also happen more if you’re living with depression, substance use disorder or an anxiety disorder, like PTSD or panic disorder.

What do they mean?

Though the meaning of dreams isn’t always clear-cut, stress dreams can be a sign of unresolved stress and anxiety in your life. They often reflect real-life stressors — especially ones you haven’t fully dealt with during the day.

“Your brain continues to process thoughts and emotions while you sleep,” Dr. Drerup further explains. “Anxiety dreams can be a signal that something’s bothering you and needs your attention.”

If you’re constantly waking up panicking in a cold sweat over your dreams, take it as a sign that it’s time to address the stress and lessen the tension in your life.

Examples of stress dreams

Anxiety dreams tend to follow certain themes, including the ever-popular “naked at school” dreams. Other examples include things like:

  • Being chased or attacked: You’re running, hiding or trying to escape from someone. But no matter what you do, you can’t seem to get away.
  • Falling or losing control: You suddenly drop from a great height, slip down stairs or feel the floor give out beneath you.
  • Being unprepared: You arrive at school or work only to realize you completely forgot about a big exam or meeting.
  • Losing teeth: You look in the mirror and see your teeth breaking, falling out or disappearing one by one.
  • Being late or lost: You’re trying to get somewhere important, but you miss your bus, take a wrong turn or end up in the wrong place.
  • Failing at work: You miss a major deadline, can’t complete a task or get publicly called out by a boss or coworker.
  • Arguing with a loved one: You’re in a fight with someone close to you. It feels tense, emotional or out of control.
  • Death or injury: You or someone you care about gets hurt or dies, and you wake up feeling shaken or upset.

How to stop anxiety dreams

You can’t always control your dreams, but you can influence how anxiety affects your sleep.

“If you can better manage stress in your day, you’ll likely decrease anxiety dreams and improve your sleep,” Dr. Drerup advises.

Try these strategies:

  • Practice self-care: It’s easy to get stuck in a rut when your days are consumed with work, chores and other obligations. That’s a recipe for stress, burnout and anxiety dreams. Purposefully seek opportunities for activities that bring you joy and boost your mental and physical well-being.
  • Create a bedtime routine: Phones, TVs and other devices can keep your brain switched on, so set aside at least a half hour before bed to start relaxing screen-free. Read, stretch, listen to calming music — whatever helps your mind shift out of “go” mode.
  • Write it down: During the day, take 10 to 15 minutes to journal about your worries. This can help keep anxiety from creeping in at bedtime.
  • Start a dream journal: Keeping a log of what you’re dreaming about can help you find patterns and process your emotions.
  • Don’t stew in bed: If you find yourself lying awake and worrying, get out of bed and go to another room until you feel sleepy again. That helps keep your brain from associating bedtime with worry time.
  • Practice relaxation techniques: Try deep breathing, progressive muscle relaxation or guided imagery. Apps can walk you through these exercises if you’re not sure where to start.
  • Keep your bedroom stress-free: Use your bed only for sleep, sex and relaxing activities, like reading — not for scrolling, working or worrying.

“Improving your stress management during the day can have a big impact on your sleep at night,” says Dr. Drerup. “The fewer stressors your brain has to process, the less likely it is to work overtime while you’re trying to rest.”

If stress and anxiety are affecting your life or sleep, a therapist can make a big difference. You deserve better days and more restful nights.