Unsettling Visions in the Night: Investigating Night Terrors Amongst Grown-ups
Title: Night terrors in adults: Navigate the chaos, identify the culprits, and seek solutions
Night terrors got you tossing and turning? Those middle-of-the-night episodes where you might be caught screaming, thrashing around, or responding with bizarre behavior? Yep, we're talking about those. And fear not, adults aren't immune to these disturbances either—about 1 in every 100 adults experiences them.
So, why do these strange episodes sneak up on us in our sleepy slumber? Let's dive in.
The darkness behind the chaos
Scientists are still unraveling the mystery of what causes night terrors for grown-ups, much like with kids. Various factors may play a role, such as:
- Mental health struggles (depression, anxiety, bipolar disorder, PTSD): Some experts link adults with night terrors to mood-related mental health disorders[1]. Trauma or chronic stress can contribute as well.
- Breathing difficulties (sleep apnea, respiratory conditions): Disruptions during sleep, like those caused by sleep apnea, might boost your risk of experiencing sleep terrors[2].
- Sleep-related factors (sleep deprivation, fatigue, restless leg syndrome): Unrestful sleep, travel-related disruptions, or the use of certain medications can contribute to night terrors[1].
- Alcohol: Consuming alcohol can impact sleep patterns, increasing the frequency of night terrors[3]
The signs of a sleep terror attack
Night terrors usually begin with you suddenly sitting up in bed and crying out. Episodes can last anywhere from 45 to 90 minutes, though timing can be highly variable. Unlike in children, many adults will remember these episodes, and some may even injure themselves or others due to their actions during sleep terrors.
Symptoms of night terrors can include:
- Screaming: Waking up the entire neighborhood.
- Thrashing: Aggressively moving around while asleep, causing self-injuries or harm to others.
- Rapid breathing: Racing like a marathon runner.
- Blank stare: An eerie, unresponsive gaze, almost like you've left your body.
- Fast heart rate: Rapid and uneven rhythm.
- Flushed or sweaty: Due to intensified physiological reactions during a sleep terrors episode.
- Confusion and disorientation: Waking up confused and groggy.
- Running around: Kicking things over, leaving the bed, and wandering aimlessly.
- Aggression: Becoming agitated or even violent if someone tries to interrupt you during an episode[1]
Night terrors usually occur during non-rapid eye movement (NREM) sleep, the stage right before deep sleep. During this time, it's difficult to wake up or remember the episode.
The dance between night terrors and nightmares
Though they might both wake you up and make your heart race, night terrors and nightmares are not the same. Here's how they differ:
- Waking up: During a night terror, you might remain asleep, while you would probably wake up during a nightmare.
- Recalling details: You'll typically forget the details of a night terror and have no idea what happened, while nightmares often leave a lasting impression of the dream's events.
- Sleep stages: Night terrors occur during NREM sleep, while nightmares normally happen during REM sleep.
- Eye position: Your eyes are likely to be open during a night terror, unlike during nightmares.
Sleepless in dreamland? Try these tips:
While there's no standard solution to stop night terrors, you might find some relief with these tips:
- Craft a healthy sleep routine: Prioritize your sleep hygiene by turning off electronics an hour before bed, creating a comfortable and dark sleep environment, and maintaining a consistent sleep schedule.
- Unwind and relax: Try taking a warm bath, meditating, or reading a book before bed, ensuring your space feels peaceful.
- Embrace a caffeine-free, alcohol-free lifestyle: Limiting caffeine and alcohol consumption, particularly later in the day, can promote better sleep.
- Designate your bed for sleep and intimacy: Avoid using your bed for tasks like working, watching TV, or focusing on stressful activities.
- Address underlying stress and trauma: Consider visiting a therapist or practicing relaxation techniques, such as meditation, yoga, or deep breathing exercises.
- Support your partner: If they experience night terrors, lend support and understanding, and encourage them to track their sleep patterns. If needed, seek professional help.
Enrichment Insights:
- Mental health disorders: Stress and mental health disorders like anxiety, depression, and bipolar disorder can contribute to the occurrence of night terrors. Addressing these issues through relaxation techniques or seeking professional help may help reduce episodes.
- Alcohol consumption: Alcohol can disrupt sleep patterns and increase the frequency of night terrors. Limiting alcohol consumption can help alleviate sleep disturbances.
- Trauma and PTSD: There is a link between night terrors and trauma, as individuals with post-traumatic stress disorder are more likely to experience night terrors due to hyperarousal. Seeking therapy or addressing these concerns may help reduce episodes.
- Sleep schedule and environment: Regular sleep schedules, creating a comfortable sleep environment, and avoiding bright screens before bed can improve sleep quality and reduce the occurrence of night terrors.
- Sleep disorders: Certain sleep disorders, like sleep apnea, can contribute to the occurrence of night terrors. Addressing underlying sleep disorders with a healthcare professional may help reduce episodes.
- Genetics: A genetic predisposition to night terrors is thought to exist, so exploration through family history may be helpful in understanding potential risk factors.
- Medications: Some medications, like sedatives, can affect sleep patterns and increase the frequency of night terrors. Be aware of the potential side effects of any prescribed medication and discuss any concerns with a healthcare provider.
- Stress management: Managing stress through relaxation techniques such as meditation or deep breathing may help alleviate episodes of night terrors.
If night terrors persist or have a negative impact on your life, it's advisable to consult a healthcare professional for proper diagnosis and treatment.
- The mental health struggles, such as anxiety, depression, bipolar disorder, and PTSD, could potentially be culprits behind adult night terrors.
- A person experiencing night terrors might have symptoms like jumping out of bed, screaming, thrashing, rapid breathing, a blank stare, a fast heart rate, being flushed or sweaty, confusion and disorientation, running around, aggression, and a groggy feeling upon waking.
- Night terrors and nightmares may seem similar, but they occur during different sleep stages: night terrors occur during non-rapid eye movement (NREM) sleep, while nightmares happen during REM sleep.
- To manage night terrors, establishing a healthy sleep routine, unwinding, limiting alcohol and caffeine intake, keeping the bed only for sleep and intimacy, addressing underlying stress, and supporting a partner going through the same issue can offer some relief.
- If night terrors continue to impact one's wellbeing significantly, it is advisable to consult with a healthcare professional for further investigation and possible treatment.
