We all know that a good night’s sleep is the cornerstone of health and happiness. But what if your dreams—specifically, your nightmares—are doing more harm than you realise?
Recent research from Imperial College London has uncovered a startling link between frequent nightmares and a significantly increased risk of early death. You read that right: those unsettling night terrors could be quietly chipping away at your longevity.
For many of us, the occasional nightmare is an unpleasant blip in an otherwise restful night. But for some, nightmares are a regular, unwelcome visitor.
According to the new study, people who experience nightmares at least once a week are three times more likely to die before the age of 70 than those who rarely or never have them.
That’s a risk factor more potent than smoking, obesity, poor diet, or lack of exercise.
The research, presented at the European Academy of Neurology Congress, followed over 183,000 adults and 2,400 children for up to 19 years.
The findings were clear: even monthly nightmares were linked to faster biological ageing and increased mortality.
In children and adults alike, frequent nightmares seemed to accelerate the body’s ageing process, accounting for about 40 per cent of the increased risk of early death.
You might be wondering how a bad dream could have such a dramatic effect on your health.
The answer lies in the body’s stress response. Dr Abidemi Otaiku, the study’s lead researcher, explains that our brains can’t distinguish between real-life threats and those in our dreams.
When a nightmare strikes, it triggers the same fight-or-flight response as a real danger, flooding the body with stress hormones like cortisol.
This surge in stress hormones doesn’t just leave you sweaty and breathless in the middle of the night—it also disrupts your sleep quality and duration.
Over time, this chronic stress and poor sleep can impair the body’s ability to repair itself, leading to faster cellular ageing and a higher risk of chronic diseases.
The domino effect
It’s not just nightmares that cause concern. A growing body of research shows that poor sleep in general is linked to a host of health problems, from heart disease and obesity to diabetes and stroke.
Sleeping fewer than six hours a night can increase your risk of these conditions by up to 80 per cent. And it’s not just about quantity—the quality of your sleep matters just as much.
Interestingly, the study also found that regular daytime napping, especially in the early afternoon, was associated with a higher risk of early death.
This could be a sign that your night-time sleep isn’t as restorative as it should be, or it could point to underlying health issues like sleep disorders, dementia, or heart failure.
The good news is that there are practical steps you can take to reduce the frequency and impact of nightmares. Dr Otaiku recommends the following:
- Avoid scary movies and disturbing content before bed. What you watch or read in the evening can influence your dreams.
- Maintain good sleep hygiene. Stick to a regular sleep schedule, create a calming bedtime routine, and keep your bedroom cool, dark, and quiet.
- Manage stress and address mental health concerns. Anxiety and depression are common triggers for nightmares, so don’t hesitate to seek help if you need it.
- Try image rehearsal therapy. This technique involves rewriting your nightmare into a less frightening version and mentally rehearsing it during the day. It’s a simple, at-home strategy that’s been shown to help.
- Consider cognitive behavioural therapy for insomnia (CBT-I). This specialised form of treatment can reduce nightmares and improve overall sleep quality, potentially slowing the ageing of brain cells.
If nightmares are frequent and affecting your quality of life, it’s worth speaking to your GP or a sleep specialist. There may be underlying issues that need to be addressed, and professional support can make a difference.
Sleep is often the first thing we sacrifice when life gets busy, but the evidence is clear: neglecting your sleep can have serious, long-term consequences.
As Professor James Rowley from Rush University Medical Centre pointed out, doctors should ask patients how much they sleep, the quality of their sleep, and whether they nap during the day.
Have you noticed a link between your sleep quality and your health? Do you struggle with nightmares or restless nights? What strategies have helped you get a better night’s rest? We’d love to hear your experiences and tips—share your thoughts in the comments below.
Also read: Sleep better, live better—save up to 30% during Koala’s EOFY sales event
