Keep a consistent sleep schedule
Get enough sleep each night
Avoid caffeine late in the day
Avoid alcohol and recreational drugs
Limit heavy meals before bed
Reduce screen time before sleep
Create a calm bedtime routine
Keep your bedroom dark, quiet, and cool
Manage stress during the day
Write down worries before bed
Avoid scary or upsetting content at night
Practice relaxation techniques before sleep
Try imagery rehearsal therapy
Talk about recurring nightmares with a therapist
Review medications that may affect dreams with a doctor
Seek help if nightmares are frequent, severe, or linked to trauma