Sleep expert shares best tips to stop having terrifying nightmares this Halloween

It’s spooky season again, and while Halloween thrills are all good fun, nightmares can sometimes feel a little bit too real. Whether it’s falling from a great height or the classic dream of your teeth falling out, you’re not alone.

A recent study found teeth nightmares top the charts as the most common bad dream in the UK, with around 2,000 people searching it up every month.

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If nightmares leave you tossing and turning in the early hours, Dr Deborah Lee, sleep expert from Doctor Fox working with Get Laid Beds, has just the tips to help you get back to peaceful rest this Halloween.

1. Master the 4-7-8 method

Having trouble calming down after a nightmare? The 4-7-8 breathing technique might be for you. This is how it works:

1. Inhale deeply for four seconds.
2. Hold that breath for seven seconds.
3. Exhale slowly for eight seconds.

This pattern helps activate your parasympathetic nervous system, which slows down your racing heart and eases you back into relaxation mode.

2. Try somatic testing

If nightmares are a recurring problem for you, Dr Lee recommends giving somatic testing a try.

It’s a mindfulness exercise that takes only two minutes and lets you focus on sensations in your body. By taking a moment each day to tune into what your body feels, you’re teaching yourself to manage physical stress responses.

3. Avoid looking at your phone

It’s tempting to reach for your phone after a nightmare, but looking at screens – especially with a blue light – can make it harder to fall back asleep.

Dr Lee’s advises to put the phone away, resist the urge to check the time and let yourself drift back to sleep without added distractions.

4. Find a soothing distraction

A study from Get Laid Beds found that the best pre-sleep activity is reading something calming, so maybe trade the horror novel for a cosy mystery or uplifting story.

White noise is also a great option for quieting a busy mind, allowing you focus on gentle sounds rather than dwelling on a bad dream.

5. Journal It Out

Keeping a diary or journal can help you spot patterns between your day and your dreams. Writing down thoughts and moods could lead you to finding out what’s causing the bad dreams.