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Learn more about nightmares, treatment options, self-help tools, and resources to help you recover.

Have you ever been awakened by a bad dream and had trouble getting back to sleep? Or have you been bothered during the day by the dreams you had at night? Almost everyone has bad dreams on occasion, but nightmares are different. They are often long and complex and may make you feel horror, fear, rage, or shame.

You might have nightmares that seem to play over and over again, like an instant replay of a disturbing scene. Perhaps your nightmares feel like you are reliving a situation, but with some different details or slight changes.

It is more common for people who have been through a traumatic experience to have nightmares than people who have not. Nightmares in adults are usually connected to an upsetting experience or ongoing stress. For example, some Veterans who have experienced combat during their military service can have nightmares about war. Other Veterans who may be dealing with the loss of someone close to them, a serious accident, or sexual assault may have nightmares related to these events. Although some nightmares may appear to be related to specific events, sometimes it is the intense emotions that are familiar, and the details don’t seem related to specific causes.

“It’s like my body and my mind wouldn’t allow me to move past this one thing. I must have relived it over and over in my sleep for the better part of a year.”

Because prolonged nightmares can prevent you from getting enough sleep, other aspects of your life — such as your work and relationships — can be affected. Some people try to prevent recurring nightmares by taking sleeping pills or drinking alcohol, but that can cause other problems and does not reduce the frequency of nightmares in the long term.

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There are steps you can take to deal with your nightmares over time. Lifestyle changes that can help include:

  • Practicing relaxation methods before sleeping, such as deep breathing or taking a warm bath
  • Writing brief descriptions of your nightmares in a log or journal (during the day, not before bed)
  • Writing brief descriptions of the nightmare, but changing details throughout
  • Avoiding exercise, strenuous activity, and planning the next day’s activities just before bed
  • Adopting some of these ideas for getting a good night’s sleep

To manage upsetting feelings right after a nightmare and help you get back to sleep, try the following:

  • Focus on what’s real after you awake from a nightmare by touching and describing real objects around you.
  • Take slow, deep breaths to help you calm down the physical sensations of being on edge.
  • Remind yourself that the nightmare wasn’t real life.
  • Stretch your arms and legs, gently roll your head side to side, or squeeze and release your fist without getting out of bed.
  • Try to acknowledge — and then let go of — negative thoughts and feelings like “I’ll never get back to sleep” or “I’m losing my mind.”
  • Distract and ground yourself by thinking through the steps of simple, everyday activities or counting mundane objects.

If you are unable to fall back to sleep within 10 or 15 minutes, get out of bed for a short time. Go to another room (without turning on the lights, if possible) to wash your hands or get a drink of water, but try not to do any strenuous activity. Avoid watching television, using the computer, or checking your phone, as doing so can make it harder to fall asleep. Do not drink alcohol or take drugs to help you sleep unless it is a medication prescribed by a doctor.

“My wife had to shake me awake. My dream was so bad that I had grabbed her and rolled onto the floor without even knowing it. That’s when I knew it was time to reach out and get help.”

Your close friends and family may notice that nightmares are interfering with your life. Turn to them when you're ready to talk. It can be helpful to share what you’re experiencing, and they may be able to provide support and help you deal with the your nightmares.

Every day, Veterans from all military service branches and eras connect with proven resources and effective treatments. Here’s how to take the next step: the one that’s right for you.

New to VA? Apply for health care benefits.

Already enrolled in VA and interested in mental health support? Schedule a mental health appointment.

  • If you’re already enrolled and using VA health care, the fastest way to schedule VA appointments is to call the VA facility where you want to receive care.
  • With VA Appointments tools, you can schedule some VA health care appointments online, view details about upcoming appointments, and organize your health care calendar.
  • If you’re not using VA medical services, contact your nearest VA medical center or Vet Center to talk about your needs.

What about other options at VA? VA offers a variety of tools and resources.  

  • The Veteran Training online self-help portal for overcoming everyday challenges includes modules on managing anger, developing parenting and problem-solving skills, and more.
  • Mental health apps for Veterans cover a variety of topics, ranging from PTSD to anger management to quitting smoking.
  • VA TeleMental Health connects you with a VA mental health provider through a computer or mobile device in your home or at your nearest VA health facility. You can learn more about this option from your local VA medical center.
  • Community-based Vet Centers provide confidential counseling, community engagement and referral services to eligible individuals and their families. You don’t need to be enrolled in VA healthcare or have a service connection to receive services. Find a Vet Center near you or call 1-877-927-8387, 24/7 to talk with a fellow Veteran about your experiences.

What about support beyond VA?

There’s a whole community of support ready to help with whatever you’re going through. Use this tool to find resources near you.

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Understanding Feelings of Guilt

Guilt can seem overwhelming, but it doesn’t have to interfere with your relationships, work, or ability to get through the day. There are steps you can take to get your life on a better track.

Additional Resources

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Vet Center

Vet Centers are community-based counseling centers across the nation in all 50 states and US territories that provide a wide range of social and psychological services, including counseling to eligible Veterans, service members - including National Guard and Reserve components – and their families. Counselors and outreach specialists, many of whom are Veterans themselves, are experienced and prepared to discuss the tragedies of war, loss, grief, and transition after trauma. To learn more, find your nearest Vet Center. Teams are also available 24/7 by phone at 1-877-927-8387.

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Veterans Crisis Line

Are you a Veteran in crisis or concerned about one? Connect with the Veterans Crisis Line to reach caring, qualified responders with the U.S. Department of Veterans Affairs. Many of them are Veterans themselves. Free support is confidential and available 24/7. Dial 988 then Press 1, chat here or text 838255. If you have hearing loss, call TTY: Dial 711 then dial 988.

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Self-Help Tools

Veterans can access online courses that provide instruction and training in problem-solving, parenting, anger management, sleeping better, managing stress and more.

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