Weekly nightmares ‘triple the risk of an early death' as scientists reveal what to do NOW
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PEOPLE who suffer from weekly nightmares could be at higher risk of early death, researchers have warned.
Adults who reported weekly nightmares were over three times more likely to die before the age of 70, compared to those who rarely or never had them, they found.
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Chronic stress and lack of sleep caused by nightmares could up the risk of early death
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Researchers said night terrors were a 'stronger predictor of premature death' than other established risk factors, such as smoking, obesity, unhealthy diets and lack of exercise.
They also linked frequent nightmares to accelerated biological ageing.
Off the back of their findings, researchers shared "simple measures" to prevent nightmares - including "avoiding scary movies", setting up a good bedtime routine and keeping stress under control.
The team - led by Dr Abidemi Otaiku of the UK Dementia Research Institute, and Imperial College London - analysed data from 2,429 children aged eight to 10 and 183,012 adults aged 26 to 86 over a period of 19 years.
Adults were asked to report how often they experienced nightmares at the start of the study, while the parents of child participants reported how often their little ones suffered night terrors.
Meanwhile, participants' biological age was assessed by measuring the length of their telomeres – small DNA sequences that serve as indicators of cellular ageing.
The research, which was presented at the European Academy of Neurology (EAN) Congress this month, found that nightmares disrupt both sleep quality and duration.
This impairs the body's ability to repair itself and restore cells throughout the night.
Dr Otaiku said: 'Our sleeping brains cannot distinguish dreams from reality.
'That's why nightmares often wake us up sweating, gasping for breath, and with our hearts pounding – because our fight-or-flight response has been triggered.
The popular sleep position doctor warns should be avoided and could be the cause of your back and neck pain
"This stress reaction can be even more intense than anything we experience while awake.'
The combination of chronic stress and disrupted sleep likely speed up the ageing of our cells and bodies, study authors said.
Results showed that adults who reported weekly nightmares were more than three times as likely to die prematurely - which researchers described as before the of age 70 - compared to those who rarely or never experienced nightmares.
Children and adults with more frequent nightmares also exhibited faster biological ageing, which accounted for approximately 40 per cent of their heightened risk of death.
Dr Otaiku added: 'Nightmares lead to prolonged elevations of cortisol, a stress hormone closely linked to faster cellular ageing. For those who frequently experience nightmares, this cumulative stress may significantly impact the ageing process.
"Additionally, nightmares disrupt both sleep quality and duration, impairing the body's essential overnight cellular restoration and repair.
"The combined effects of chronic stress and disrupted sleep likely contribute to the accelerated ageing of our cells and bodies.'
Even monthly nightmares were linked to faster ageing and increased mortality compared to rare or no nightmares, study authors found.
Tips to combat stress
The Stress Management Society says . . .
STAY CONNECTED. Look after your social wellbeing by staying in touch with others. Pick up the phone, talk, and ask for help.
GET ENOUGH SLEEP. Set up a good bedtime routine and make your bedroom a tech-free zone. This will force you to switch off in this 'always on' world.
PRIORITISE AND ORGANISE. Even if you work from home, try to keep work and personal space separate, create boundaries and prioritise the most important tasks for the start of the day.
EAT HEALTHILY. Reduce sugar consumption to avoid energy crashes, avoid relying on stimulants such as caffeine and nicotine, and drink plenty of water to stay hydrated.
SELF-CARE. Make time for things you enjoy and leave you feeling relaxed, whether it's mindfulness, reading, a walk, sport or watching TV.
See stress.org.uk.
The link between frequent nightmares and accelerated ageing was observed across all ages, sexes, ethnicities, and mental health conditions, which researchers said indicates a universal effect.
The findings highlight the importance of reducing nightmare frequency across the population.
'The good news is that nightmares can be prevented and treated', Dr Otaiku said.
'Simple measures like avoiding scary movies, maintaining good sleep hygiene, managing stress, and seeking treatment for anxiety or depression can be effective.
'Those experiencing frequent nightmares that disrupt their quality of life may benefit from seeing a sleep specialist.
"Effective psychological treatments, such as image rehearsal therapy, can be practised at home.
"Recent research also suggests that therapies like CBT-I, which reduce nightmares, may significantly slow the ageing process', he added.
Reflecting on the broader public health significance of these findings, Dr Otaiku stated: 'Given how common and modifiable nightmares are, they should be taken far more seriously as a public health concern.
'If further studies confirm the causal impact of nightmares on ageing and brain health, then preventing and treating them could become one of the simplest, most cost-effective strategies to slow ageing at a population level.
"This would not only improve individual well-being but also help achieve the United Nations Sustainable Development Goal of reducing premature death worldwide and promoting health for all.'
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