A disturbing dream can leave you feeling unsettled long after you've woken up. For some, scary sleep events go beyond typical bad dreams, manifesting as terrifying episodes of panic and distress. While often lumped together, there's a significant difference between nightmares and night terrors.

This guide will demystify these troubling sleep experiences. We'll explain the key differences between nightmares and night terrors, explore their common causes, and offer practical coping strategies to help you or your loved ones achieve more peaceful nights.

What Are Nightmares? The Theater of Fear

A nightmare is simply a very vivid and disturbing dream that results in feelings of fear, anxiety, or sadness. The key features of a nightmare are:

• They Occur During REM Sleep: Nightmares happen during the REM (Rapid Eye Movement) stage of sleep, usually in the second half of the night when REM periods are longer and more intense.
• You Wake Up Fully: The dream's frightening content often causes you to wake up.
• You Can Remember the Dream: Upon waking, you can typically recall the details of the dream's narrative and what made it so scary.

Nightmares are very common in both children and adults and are often triggered by stress, anxiety, trauma, or even eating a heavy meal too close to bedtime.

What Are Night Terrors? Deep Sleep Panic

Night terrors (or sleep terrors) are a much different and often more dramatic phenomenon. They are a type of parasomnia—an undesirable event that happens during sleep. The key features are:

• They Occur During Deep NREM Sleep: Unlike nightmares, night terrors arise from the deepest stage of non-REM sleep (N3), usually within the first couple of hours of falling asleep.
• The Person is Not Truly Awake: During an episode, a person might suddenly sit bolt upright, scream, thrash around, and appear terrified. However, they are not fully conscious and are often unresponsive to others.
• No Memory of the Event: The next morning, the person has no memory of the dream content or the event itself, although they may feel tired from the physical exertion.

Night terrors are much more common in children than in adults, as children spend more time in deep sleep. They are often more distressing for the parent or partner who witnesses the event than for the person experiencing it.

"A nightmare is a scary story you remember. A night terror is a state of panic you don't."

Common Triggers and Coping Strategies

Both nightmares and night terrors can be triggered by similar factors. Managing them often involves the same foundational strategies.

• Sleep Deprivation: Being overly tired is a major trigger for all parasomnias. The brain's transitions between sleep stages can become sloppier, leading to these mixed states. Prioritizing a consistent sleep schedule is the most important step.
• Stress and Anxiety: High levels of stress can significantly increase the frequency of nightmares. Implementing a relaxing bedtime routine and stress-management techniques like meditation can be very helpful.
• Fever or Illness: Sickness can disrupt normal sleep patterns and often leads to more vivid dreams or night terrors, especially in children.
• Certain Medications: Some medications can affect sleep architecture and trigger these events. If you notice a correlation, discuss it with your doctor.

If nightmares or night terrors are frequent, severe, and causing significant distress or daytime sleepiness, it's important to consult with a doctor or a sleep specialist to rule out any underlying conditions. Our sleep calculator can help you establish a consistent sleep schedule, which is the first line of defense.