Excessive Dreaming: Causes & How to Sleep Peacefully

About the author

Evelyn Reed, M.S.

Health Science EducatorCertified Wellness Coach

Evelyn Reed, M.S., is a Health Science Educator and Certified Wellness Coach specializing in evidence-based, at-home wellness solutions. With a Master's degree in Health Science, she focuses on translating complex scientific research on cellular health and light therapy into practical, accessible protocols. Evelyn is dedicated to empowering individuals to manage pain, improve sleep, and enhance skin vitality. Her science-first, empathetic approach makes her a trusted advocate for achieving long-term health goals.

As a red light therapy wellness specialist, my clients often come to me with the same concern: “Why am I dreaming so much, and is there anything safe I can do at home to sleep more peacefully?” Excessive or unusually vivid dreaming can feel exhausting, especially when it comes with multiple awakenings or tense imagery that lingers into the morning. In this guide, I’ll explain what counts as “too much” dreaming, what the science says about why we dream, the common drivers that make dreams more intense, and evidence-based ways to reduce distressing dreams. I will also share where red light therapy realistically fits—as a gentle, practical adjunct to proven approaches—along with clear buying and care tips for using it at home.

What Counts as “Excessive” Dreaming?

Dreams are a universal part of sleep. Most of us dream several times each night and remember some of those dreams only if we wake during them. When the content is unpleasant and causes you to wake up, it is considered a nightmare. When the content is negative but does not wake you, it is often called a bad dream. Nightmare disorder is a clinical condition defined by frequent, recurrent nightmares that cause distress and interfere with daytime functioning, as described by Cleveland Clinic. The distinction matters because occasional nightmares are normal, but frequent dreams that wake you and leave you anxious, fatigued, or avoidant of sleep can point to a treatable problem.

Vivid dreams also need context. Healthline describes vivid dreams as intense and memorable, sometimes linked with stress, sleep deprivation, medications, or medical and mental health conditions. Vividness alone is not necessarily harmful. The concern rises when intense dreaming fragments sleep, drives bedtime anxiety, or leaves you consistently impaired the next day.

Why We Dream and What It Does for Us

A growing body of research suggests that dreaming, particularly during rapid eye movement sleep, plays an important role in emotional processing and memory integration. Researchers at the Greater Good Science Center at UC Berkeley describe dreaming as a kind of “overnight therapy,” where stress-related brain chemistry drops while emotion and memory networks reactivate, allowing us to safely reprocess upsetting experiences. Evidence published in Nature Communications shows that sleep between exposures to emotional material reduces next-day emotional reactivity and increases prefrontal control, aligning with the idea that dreams help blunt the emotional sting by morning.

Beyond emotional regulation, sleep—and dreaming within it—supports learning and creativity. Studies summarized by the Greater Good Science Center show that after a full night of sleep or a nap that includes rapid eye movement sleep, people integrate information and solve problems more effectively. The takeaway is encouraging: dreaming is not a glitch; it is part of how the brain resets, learns, and copes.

When Dreaming Disrupts Sleep: What Science Shows

Here is the paradox that frustrates many people. When nightmares are frequent, sleepers often report poor sleep and daytime tiredness. Yet, objective sleep recordings in home environments do not always show big differences. An ambulatory polysomnography study available on the National Institutes of Health archive found that frequent nightmare sufferers reported significantly worse nightly sleep quality and more daytime sleepiness, but their overall sleep architecture—stage distribution, sleep efficiency, and the number of awakenings—did not differ reliably from controls across the recorded nights. In other words, nightmares can degrade how sleep feels and how you function the next day, even if the standard sleep-stage snapshot looks normal.

This subjective–objective split matters clinically. It validates your experience even when a sleep study looks ordinary. It also suggests that effective care should prioritize strategies that reduce nightmare frequency and distress, improve sleep confidence, and address co-occurring insomnia and stress.

Common Drivers of Vivid or “Excessive” Dreams

Stress is the most consistent amplifier. Dream frequency and vividness often intensify during stressful periods, and dream content can mirror current concerns. During the early months of the COVID-19 pandemic, several reports documented shifts in dream themes and more difficulty falling asleep, a pattern also highlighted in research digests like Consensus and in survey-based summaries. Sleep Foundation and Healthline both note that changes in sleep schedules, sleep deprivation, jet lag, and disrupted routines can all ramp up dream intensity and recall by causing lighter, more fragmented sleep.

Medications can contribute. Healthline lists antidepressants, beta blockers and other blood pressure drugs, Parkinson’s medications, and smoking-cessation drugs among those reported to increase dream vividness or nightmare likelihood. Alcohol, substance use or withdrawal, certain medical and mental health conditions, and early pregnancy have also been associated with more intense dreams.

Lucid dreaming gets a lot of attention, but its relationship with sleep quality is nuanced. Consensus notes that when you account for nightmares, the association between lucid dream frequency and poor sleep quality weakens, suggesting that preexisting nightmares may be driving part of the link. Lucid dream practice can help some people feel more in control, but it can also fragment sleep if it provokes frequent awakenings.

How Excessive Dreaming Affects Your Days

For some, a heavy-dream night feels like running a marathon in your head. The next day brings fatigue, brain fog, irritability, or dread about bedtime. Cleveland Clinic emphasizes that recurring nightmares can lead to daytime mood disturbance, trouble concentrating, and avoidance behaviors that ironically worsen insomnia. Home studies archived on the National Institutes of Health site report greater daytime sleepiness and reduced feeling of refreshment after sleep among people with frequent nightmares. The cycle is self-reinforcing. More stress leads to more dream intensity, which leads to more anticipatory anxiety at bedtime, which further lightens sleep and increases dream recall.

Conditions to Rule Out or Address Early

Nightmare disorder deserves evaluation when nightmares are frequent, wake you, or impair daytime function. Imaging rehearsal therapy, a brief rescripting method where you rewrite the nightmare’s ending and rehearse it daily, is recommended by the American Academy of Sleep Medicine and has evidence for reducing nightmare frequency and distress. The APA Monitor highlights a meta-analysis in Sleep Medicine Reviews showing small-to-moderate improvements in nightmare frequency, sleep quality, and post-traumatic stress symptoms.

REM sleep behavior disorder is a different entity in which the usual muscle paralysis of rapid eye movement sleep is lost, leading to dream-enactment behaviors. It warrants medical evaluation, both for safety and because it can flag underlying neurological conditions. The clinical literature on Parkinson’s disease notes that REM sleep behavior disorder can precede motor symptoms and is a strong prodromal marker for certain neurodegenerative conditions. If you or a bed partner notice talking, limb flailing, or acting out dreams, seek a sleep specialist’s input.

Insomnia and sleep apnea can aggravate dream problems. Insomnia often coexists with nightmares, and during the pandemic, complaints of insomnia were linked with the onset or worsening of nightmares in different worker groups. Sleep apnea fragments sleep and should be ruled out if you snore, gasp, or feel unrefreshed despite adequate time in bed. A comprehensive plan begins with a clinical screen for these conditions so you are not trying to fix the problem with habit changes alone when medical care is indicated.

Health conditions to rule out: fatigue, weight loss, headaches, digestion issues, skin changes. Important for sleep and wellness.

Evidence-Based Ways to Reduce Distressing Dreams

Rescripting therapies such as imagery rehearsal therapy and exposure-based variants are first-line treatments for recurrent nightmares and are endorsed by the American Academy of Sleep Medicine. They are brief, learnable in a few sessions, and involve rewriting the nightmare narrative into a tolerable version and practicing it while awake. The APA Monitor reports that even short-format delivery can reduce nightmare frequency and distress when patients continue daily rehearsal.

Cognitive behavioral therapy for insomnia is the most supported approach for chronic insomnia, and many people with nightmares also benefit from its structured sleep scheduling, stimulus control, and cognitive tools. When insomnia and nightmares co-occur, pairing imagery rehearsal therapy with cognitive behavioral therapy for insomnia is a powerful combination.

Stress-management and wind-down practices matter. Expressive journaling has been shown to reduce distress in anxious individuals when done about 15 minutes a day, several days a week, as summarized in wellness-focused reporting of research. The Greater Good Science Center recommends dimming lights and avoiding screens in the last 1–2 hours before bed, keeping the bedroom cool around 65°F, and getting out of bed for a few minutes if you are restless. Healthline and Sleep Foundation also emphasize consistent sleep and wake times, avoiding late caffeine and alcohol, and building a calm pre-bed routine.

Medication may be considered in select cases. Prazosin is sometimes used to reduce nightmares in post-traumatic stress disorder, although results are mixed and benefits may not persist after stopping the medication, according to the APA Monitor. Medication decisions should be made with a clinician who can weigh risks, benefits, and alternatives.

Evidence-based strategies to reduce distressing dreams, improve sleep quality, and promote relaxation.

Where Red Light Therapy May Fit

The sources summarized above do not include clinical trials testing red light therapy as a treatment for nightmares or vivid dreams. That is important to state clearly. In my practice, I position red light as a supportive wellness tool that can make your evening routine calmer, dimmer, and more consistent—conditions that help many people sleep better. Using a gentle, low-glare red light session as part of a wind-down ritual pairs naturally with proven approaches such as imagery rehearsal therapy, journaling, and relaxation breathing. For clients who are sensitive to bright, blue-rich light at night, a mellow red light can be a practical way to avoid harsh illumination while doing evening stretching, guided exercises from therapy, or a few minutes of quiet reflection.

The key is to treat red light as an adjunct, not a replacement. It is not a cure for nightmare disorder and does not substitute for therapies recommended by professional sleep organizations. Used thoughtfully, it can help you keep the routine you intend to keep, which often makes the difference between a plan that sounds good and a plan you actually follow.

A Practical At-Home Rhythm That Uses Red Light Wisely

Plan a predictable wind-down period most nights, even on weekends. Begin by dimming household lighting and putting screens away. Set a timer for a short, soothing red light session while you sit comfortably. During that time, do your imagery rehearsal or write down the rescripted version of your most recent nightmare. If you do not use imagery rehearsal therapy, try expressive journaling for a few minutes to offload the day’s concerns and identify any triggers that might show up in dreams.

Add a breathing practice or brief stretching sequence to settle the body. Keep the bedroom quiet, dark, and cool, reserving the bed for sleep. If you find yourself awake and tense after trying for a while, step out of bed, use your low-level red light in a nearby room, and read a calming book until you feel drowsy again. This preserves your bed as a place your brain associates with sleeping rather than fretting.

Man doing at-home red light therapy routine for sleep cycle and dreaming regulation.

Choosing a Red Light Device for Home Use

The best device is the one that fits your space, your budget, and your routine so well that you actually use it. People are more consistent when the device is easy to place near their favorite chair, simple to turn on, and comfortable to sit near for several minutes without eye strain or heat discomfort. Favor products with clear, published specifications, stable build quality, and straightforward operating instructions.

Look for consumer safety testing disclosures, practical warranty terms, and a return policy from a responsive vendor. Consider whether you prefer a compact tabletop lamp for a small reading nook or a larger panel if you want more coverage further from the face. Pay attention to noise, heat management, and whether the device allows you to dim or angle the light to avoid glare in the eyes. None of these features make therapeutic claims; they make adherence easier.

Here is a quick comparison to help you think through convenience and fit.

Device Type	Coverage and Setup	Best Use Case	Practical Notes
Compact lamp	Small area at close range; sits on a nightstand or desk	Wind-down ritual while journaling or reading	Simple to position and dim; easy to travel with; minimal heat at short sessions
Mid-size panel	Moderate coverage at a comfortable distance	Evening relaxation in a chair or small home gym	Place slightly off-axis to reduce glare; ensure a stable stand and safe cable routing
Wrap or belt	Contact or near-contact to a local body area	Targeted comfort while stretching or meditating	Check for breathable materials and gentle warmth; keep sessions brief before bed

No table can replace your lived experience. If a device is awkward to place or too bright for your eyes in the evening, you will not use it. Choose the option that you can picture yourself using most evenings without fuss.

Red light therapy device home use guide with wavelength, power, safety, and usage tips.

Safety and Sensible Use

If you have an eye condition, a history of photosensitivity, or use medications that increase light sensitivity, talk with your clinician before using any bright light devices. Avoid staring directly into any light source, place the device a comfortable distance off to the side, and keep sessions pleasantly brief so the experience stays calming rather than stimulating. Red light therapy is not a treatment for nightmares. It is a supportive tool that can make best practices—like a consistent wind-down routine and less exposure to stimulating light at night—easier to follow.

A Science-Aligned Evening Routine You Can Start Tonight

Begin your wind-down at a consistent time. Dim household lighting, set the bedroom to a cool, comfortable temperature around 65°F, and put your cell phone away. Sit near your red light device set at a comfortable, non-glare angle for a short session. While the light is on, do your imagery rehearsal therapy practice: write out the nightmare with a new, tolerable ending and rehearse it in your mind once or twice. If you are not using imagery rehearsal, try a few minutes of expressive journaling about the day’s most charged events, including what you would like your mind to process overnight. Then, transition to a quiet activity such as easy reading. When you feel drowsy, go to bed and use stimulus control: bed is for sleep and intimacy only. If you cannot sleep after a while, get up, keep lights gentle, and repeat a calming pre-sleep activity until sleepiness returns.

Tracking Progress Without Obsessing

Measure what matters. Once a day, jot down your bedtime, estimated time to fall asleep, how many times you woke, and how rested you felt in the morning. Add a simple nightmare log that tracks frequency and distress on a short scale, and note any standout daytime stressors, alcohol, late caffeine, or medication changes. As Consensus and Sleep Foundation emphasize, stress management and schedule regularity reduce the conditions that feed nightmares. Review your log every week or two and look for patterns. If distressing dreams persist for weeks, wake you frequently, or affect daytime functioning, seek an evaluation with a clinician who can screen for insomnia, nightmare disorder, REM sleep behavior disorder, and sleep apnea. Therapies with the strongest support, such as imagery rehearsal therapy and cognitive behavioral therapy for insomnia, are worth prioritizing; your red light routine can follow along as a calming anchor.

What to Expect: Pros, Cons, and Realistic Outcomes

Dreams are not enemies. They do genuine emotional work, and many are neutral or even helpful. When dreaming feels excessive, the goal is not to suppress dreams but to reduce distress, fragmentation, and next-day impairment. Evidence-based therapies can decrease nightmare frequency and make dreams more tolerable. Stress reduction and consistent sleep schedules help too. Red light therapy does not have direct evidence in the sources above for treating nightmares, but many people find that a gentle pre-bed session makes it easier to protect their wind-down window, dim their evening environment, and follow through with journaling or imagery rehearsal therapy. The limitation is that it is an adjunct rather than a primary treatment, so you will get the most benefit when you combine it with approaches recommended by sleep specialists.

Frequently Asked Questions

Are vivid dreams always a problem? Not necessarily. Dreaming supports emotional processing and memory. Concern rises when dreams wake you frequently, cause distress, or impair your day. In those cases, discuss evaluation and treatment options with a qualified clinician.

Can supplements or medications make dreams more vivid? Many medications have been reported to intensify dreams, including certain antidepressants and blood pressure medications, along with other drug classes described by Healthline. Alcohol, withdrawal from substances, some illnesses, and early pregnancy are also associated with more vivid or negative dreams. Always review any changes with your prescriber.

Will lucid dreaming help me sleep better? It can help some people feel more in control of nightmare content, and early studies suggest it may complement rescripting therapies for a subset of individuals. That said, it is hard to learn, can fragment sleep if practiced aggressively, and research summarized by Consensus suggests links with poor sleep quality are largely explained by underlying nightmares. If you experiment, do so sparingly and stop if your sleep worsens.

Will red light therapy cure nightmares? No. Red light therapy should be viewed as a supportive wellness tool within a broader care plan. Use it to make your evening routine calmer and more consistent, and pair it with first-line therapies like imagery rehearsal therapy and cognitive behavioral therapy for insomnia when indicated.

Final Thoughts

Your brain dreams for good reasons, and with the right plan, excessive or distressing dreams can become far less disruptive. Start with proven strategies that reduce nightmare frequency and rebuild sleep confidence, add a gentle red light routine to anchor your wind-down, and track progress long enough to see patterns. If you need a partner in this process, I’m here to help you craft a practical, compassionate plan that respects the science and your lived experience.