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
Manage stress during the day
Try relaxation techniques before bed
Keep your bedroom dark, quiet, and cool
Avoid scary or upsetting content before sleep
Write down worries before bed
Practice lucid dreaming techniques if appropriate
Rehearse a positive ending to recurring dreams
Wake up and reset after a nightmare
Talk to a therapist if bad dreams are frequent
Seek medical advice if nightmares are severe or persistent