What causes vivid dreams?

The COVID-19 pandemic significantly impacted public mental health, reflected in dreams that became more memorable and dominated by themes like sickness, confinement, and even bugs.

While there is still much debate about why we dream and what our dreams mean, it is likely that the increased anxiety many people experienced at the beginning of the pandemic led to more vivid dreams. Obsessively checking the news and worrying about what was to come likely provided fodder for strange dream scenarios.

So what exactly are vivid dreams, and what causes them?

What are vivid dreams?

We dream for around two hours every night, but most of those dreams are long forgotten by the time we wake up. The dreams that we remember – particularly intense dreams that we can recall in minute detail – are known as vivid dreams.

Vivid dreams are those that seem especially realistic at the time. They can be pleasant or neutral, or they can be stressful or even nightmares. Vivid dreams are more likely to occur during the REM (rapid eye movement) stages of sleep, when the brain is more active. Dreams are also possible during the deeper, non-REM sleep stages, but they are typically not as complex or ‘movie-like’.

What causes vivid dreams?

Stress and anxiety are the most common causes of vivid dreams, but there are a number of other factors that could also be involved.

Sleep deprivation

Being short on sleep one night can lead to longer periods of REM sleep the following night. One study found that this leads to greater dream intensity.

Similarly, fragmented sleep can make it more likely for you to remember dreams if you are waking up frequently from REM sleep. Sleeping in can also promote vivid dreams. Sleeping for longer increases dream recall because you are more likely to wake up naturally during a period of REM sleep.

Stress and anxiety

One theory of why we dream is that it helps us process our emotions and make sense of daily life. Therefore, it makes sense that our dreams become more intense during periods of stress.

Traumatic events like the death of a loved one or an accident can lead to more vivid dreams. So can sudden changes to our daily routines, like going into lockdown at the beginning of the pandemic.

Medications

Certain medications have been associated with vivid dreams, including SSRIs, beta blockers, drugs for Parkinson’s disease, and drugs to help people quit smoking.

Alcohol and other substances

Substance abuse is known to contribute to more vivid and intense dreams, especially during withdrawal and recovery. Drinking alcohol at night can lead to fragmented sleep, leading to more frequent waking during REM sleep.

Does caffeine cause vivid dreams? Not directly, but it does impact on your ability to sink into deep sleep, which in turn can lead to more time spent dreaming.

Sleep disorders and other health conditions

Sleep disorders such as insomnia and narcolepsy can increase the prevalence of vivid dreams, most likely due to the effects of sleep deprivation and disruption.

People with mental health conditions such as depression, anxiety and schizophrenia often report having more vivid dreams, as do those with chronic physical conditions such as cancer and heart disease.

Hormonal changes

Hormonal changes can trigger changes in sleep patterns. Women in the early stages of pregnancy and those going through menopause often experience intense dreams.

Should you be concerned about your dreams?

Most of the time, weird dreams are nothing to be concerned about. However, if they continue over a period of weeks or months they can become emotionally draining and disrupt your sleep even more. This can lead to health problems such as daytime sleepiness and mood problems.

Vivid dreams can also signal an oncoming cold, or low blood sugar in diabetics. Conversely, if you rarely remember any dreams at all, this could be a sign of sleep apnoea.

How to prevent unpleasant dreams

If you frequently have intense, unpleasant dreams, improving your sleep hygiene can help. That means sticking to a bedtime routine, avoiding caffeine and alcohol in the evening, and putting your phone away.

Identifying and resolving any causes of stress or anxiety in your life is also important. Practicing relaxation techniques such as mindfulness and meditation can help give your brain a chance to calm down before bed.

If you find your dreams disturbing, another thing you can try is imagery rehearsal therapy. Often used to treat nightmares stemming from post-traumatic stress disorder, imagery rehearsal therapy is like rewriting the script of your dreams. By telling the story of your dream and changing the ending to something more pleasant, you can reduce the intensity of your bad dreams.

Of course, if you feel that disturbing dreams are having a negative impact on your day-to-day life, the best thing to do is talk to your doctor or therapist. They will be able to advise on the best course of treatment to give you sweet dreams once again.

Want to find out more about dreaming?

If you're fascinated by dreams, check out our other blogs! "Lucid Dreaming – Have You Experienced This?" explores the phenomenon of controlling your dreams, while "Why Do We Dream?" breaks down the latest theories behind our nighttime thoughts. These articles offer deeper insights into the mysterious world of dreams, helping you better understand your own experiences.

IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.