Have you noticed your dreams becoming more bizarre over the past year?

During the COVID-19 pandemic, lockdowns and restrictions disrupted sleep patterns for many, leading to an increase in nightmares and strange dreams.

A 2020 study by the University of Southampton revealed that the number of people suffering from anxiety-induced insomnia rose from one in six to one in four during the pandemic's peak. Similarly, a Finnish study published in October 2020 found that 55% of nightmares were directly related to the pandemic.

Why does stress affect our sleep? The BBC spoke to Swansea University psychologist Professor Mark Blagrove to explore how real-life experiences influence our dreams.

Lockdowns and Dreams

To understand the connection, it’s essential to know when dreams occur. Our brains cycle through various sleep stages, which differ in length and reflect varying depths of sleep.

Dreams typically happen during the rapid eye movement (REM) stage, which accounts for roughly one-quarter of our sleep. During REM, the brain is highly active, resembling its waking state.

One consequence of lockdowns was the alteration of daily routines. With more people staying home and fewer early morning obligations, some enjoyed longer sleep durations, increasing the amount of REM sleep.

Professor Blagrove explained that dreams during this phase often carry emotional weight because lockdown-induced frustrations are expressed through them. Spending prolonged time at home, especially with people one isn’t used to being around 24/7, heightened tensions, which found an outlet in dreams.

Blagrove noted that dreaming might serve as a way to process emotions, memories, and daily events, akin to condensing life’s experiences into short, vivid narratives.

Theories Behind Dreams

For years, theories have clashed over the extent to which dreams reflect daily life.

This debate dates back to 1900 when Sigmund Freud published The Interpretation of Dreams. Freud believed dreams symbolically combined elements of everyday life, reflecting our subconscious thoughts.

Conversely, some theorists argue that dreams allow the brain to rehearse scenarios and plan responses to potential challenges. According to the “threat simulation theory,” nightmares may help us develop self-preservation strategies for real-life dangers.

Another perspective suggests that dreams aid in processing and healing life’s experiences.

In 2011, scientists at the University of California, Berkeley, proposed that dreams reduce stress and anxiety, acting as a form of nighttime therapy. Their research found that during REM sleep, levels of stress-related neurotransmitters drop. As a result, dreaming teaches the brain how to handle challenges without triggering stress.

When this study was published, Berkeley researcher Matthew Walker stated that the unique neurochemical properties of REM sleep provide a “soothing version” of emotional experiences, removing their sharper edges.

Disrupted Routines

According to Professor Blagrove, the increase in strange dreams over the past year can be attributed to pandemic-related stress and disruptions to daily life.

Heightened emotions from staying at home, coupled with concerns over work and other pressures, may contribute to more unusual and memorable dreams.

Nightmares often begin in childhood, typically between ages three and six, and usually fade by around age 10. However, anyone can occasionally experience them.

For teenagers, one of the most common triggers for nightmares is exams. Like the pandemic, exams are significant stressors, and they often find their way into dreams.

Coping with Nightmares

Professor Blagrove emphasized that dreams present our waking lives through poetic and metaphorical stories, yet we often lack control over these narratives.

If unpleasant dreams occur frequently, he recommends talking to someone about them. Sharing can provide comfort, reveal recurring patterns, and help address underlying issues in real life.

Adopting a healthy bedtime routine can also reduce stress and prevent recurring nightmares. Such practices can promote calmness and ensure adequate sleep.

Key elements of a healthy bedtime routine include deep breathing, discussing feelings with someone you trust, and avoiding activities that overstimulate the brain or provoke anxiety, such as scrolling through phones or watching the news before bed.