Sleep Psychologists Explain Why Your Dreams Are So Vivid—and What They Mean

Sometimes, dreams feel a little too real.

Have you ever experienced a dream so tangible that you believed it was really happening? You wake up perplexed, wondering why you’re in your bedroom, or perhaps in a state of fear if the dream was alarming or disturbing. In that moment, you might be tempted to pinch yourself as reassurance that it was all just a dream.

These are what many people refer to as “vivid dreams.” Whether they happen during times of high stress or on a regular Tuesday night, vivid dreams can be part of anyone’s sleep experience. But what exactly are vivid dreams, why do they happen, and is there anything you can do to control them? Here’s what sleep experts have to say about these very realistic-seeming dreams.

What Are Vivid Dreams?

According to Charissa Chamorro, PhD, clinical psychologist and instructor at the Icahn School of Medicine at Mount SinaiChamorro, vivid dreams are intense dreams that often involve realistic images, sensations, or emotions. “These dreams may have more immersive sensory or emotional qualities than typical dreams,” she explains.

Chandler Chang, PhD, clinical psychologist and founder of Therapy Lab, refers to them as a kind of “hallucination” or perception created by our brain that we can see or hear or feel play out. She says that vivid dreams are more likely to occur during REM, or rapid eye movement, sleep—the stage of deep sleep when most of our dreaming happens.

Dreams in general help the brain to process emotions and information, and Chang notes that vivid dreams can be considered “part of a healthy sleep experience” and “should not cause concern.”

What Causes Vivid Dreams?

As for the scientific understanding of why we experience vivid dreams? “The experience of vivid dreams is created by the brain,” Chang says. “Neurological structures work together to create a vivid perceptual experience, like a visual hallucination, that we sometimes remember, and sometimes don’t, upon waking.”

If you’ve had a day or time period that’s been full of extreme emotions, it can potentially lead to vivid dreams. As Chamorro says, when people experience intense emotions or new or frightening experiences, the brain may continue to process these memories during sleep, leading to vivid dreams. During the height of the pandemic in 2020, for example, many people reported experiencing dreams like this, and that has a lot to do with the high-stress circumstances at the time.

“During the pandemic, the fear and anxiety that people were experiencing during the day did not disappear at night,” Chamorro says. “Instead, vivid dreams may have been a way to process the confusion and emotions people were experiencing. These intense emotions may have contributed to the reported increase in vivid dreams.”

Both experts share some common catalysts that can bring on vivid dreams:

• Stress

• Anxiety

• Certain medications

• Alcohol or drug use

• Hormonal shifts that occur during puberty, pregnancy, and/or menopause

• Sleep deprivation

• Sleep disorders like restless leg syndrome and insomnia

Chang says that these factors likely affect the occurrence of vivid dreams as an extension of how they impact REM sleep. “For example, some research suggests that sleep deprivation can cause a burst of extra REM and vivid dreams on subsequent nights of sleep,” she says. “And stress levels may correlate with vivid dreaming, which tracks, since the dreams are designed to help a person cope with stress-related emotions.”

Why Are Some Dreams More Vivid Than Others?

The level of vividness, or a realistic feel, can vary from dream to dream. The intensity of these dreams can be linked to the intensity of emotions or stress that’s experienced during the day, according to Chamorro. And the factors that can cause vivid dreams in the first place, such as overall stress, changes in sleep patterns, and certain medications can further influence the intensity of these dreams.

Related: 10 Foods to Eat for Better Sleep (That Aren't Chamomile Tea)

Can You Prevent Vivid Dreams?

If your vivid dreams are upsetting, distressing, or are generally a little too real for your liking, is there a way that you can prevent them altogether? Unfortunately, no. As Chamorro says, there’s no known technique that can directly target vivid dreams.

However, there are certain steps you can take to improve the quality of your sleep and mental health, “which may in turn reduce the intensity and frequency of vivid dreams,” Chamorro suggests. She lists the following:

• Sleep hygiene: Maintain a regular sleep schedule, create a cool and comfortable sleep environment, and engage in a relaxing activity during the hour before bed.

• Stress management: Practice relaxation techniques such as meditation or deep breathing on a daily basis. Even 10 minutes of mindfulness a day can lower stress and improve sleep.

• Food and eating patterns: Avoid heavy or spicy meals, alcohol, and caffeine in the hours before bedtime to promote more restful sleep.

• Medication consultation: If you are experiencing frequent and disturbing vivid dreams or poor sleep quality, consult with your healthcare provider about your medication.

• Cognitive behavioral therapy (CBT): Imagery Rehearsal Therapy (IRT) is a type of cognitive therapy that can help decrease the intensity and frequency of unpleasant vivid dreams. In this therapy, the patient is guided to remember a disturbing dream while awake, and then change the ending until the dream no longer feels upsetting or frightening. The patient will then rehearse the new ending repeatedly, which may make the memory of the new ending more accessible during sleep.

Chang points out that getting good sleep, in addition to dreaming well, is a key to managing emotions (like anxiety, stress, and burnout) effectively during the daytime.

“Taking steps to improve your sleep hygiene, physical health, and mental health can have a significant positive impact on your sleep,” Chamorro says. “However, if you continue to struggle with vivid dreams, contact a qualified mental health professional to seek support and treatment. Evidence-based treatments can help you learn to manage stress and anxiety, improve your sleep, and process the difficult emotions or experiences that may be impacting your dreams and your sleep.”

Related: Practice the Military Sleep Method to Fall Asleep in Mere Minutes (Naturally)

For more Real Simple news, make sure to sign up for our newsletter!

Read the original article on Real Simple.