Keep a consistent sleep schedule
Get enough sleep every night
Reduce stress before bed
Avoid caffeine late in the day
Avoid alcohol and recreational drugs
Limit heavy meals before bedtime
Create a calm bedtime routine
Avoid scary or upsetting content before sleep
Keep your bedroom dark, quiet, and comfortable
Exercise regularly, but not right before bed
Write down worries earlier in the evening
Practice relaxation techniques before sleeping
Try imagery rehearsal therapy
Review any medications that may affect dreams
Treat sleep disorders if present
Seek help for anxiety, depression, or trauma
Talk to a doctor if nightmares are frequent or severe