Vivid Dreams: Causes, Meanings, How to Cope

What Are Vivid Dreams?

Vivid dreams are dreams that feel more real or intense than others. They can be pleasant or unpleasant. There are several theories as to why vivid dreams occur, including that some people may remember their dreams more than others or that people with more fragmented sleep patterns remember their dreams more vividly.¹

A vivid, pleasant dream may cause the dreamer to wish they could stay asleep or return to it. An unpleasant vivid dream, or nightmares, are unpleasant, scary, or disturbing dreams that the dreamer may want to escape. Dreaming can be a way to process emotions, and vivid dreams occur more commonly during times of toxic stress or anxiety.³

When Do Vivid Dreams Occur?

Vivid dreams can occur anytime, although there are factors that can make them more likely. Dreaming is more common during REM sleep but can occur in both REM and non-REM sleep. REM sleep is an active stage of sleep occurring about 90 minutes into the sleep cycle, which includes rapid eye movements and brain activity similar to waking levels.

What Are Vivid Dreams a Sign Of?

In most cases, vivid dreams are normal and usually nothing to worry about. In some circumstances, they may point to an underlying concern, such as sleep problems, medical issues, or due to the effect of a specific medication. Disturbing vivid dreams are more likely to occur during increased stress or anxiety.

If vivid or disturbing dreams are becoming increasingly intense or you’re experiencing frequent, recurring dreams, exploring potential underlying factors may be a good idea. While vivid dreams alone are not diagnostic of any particular issue, they can provide information and a signal to pay attention to one’s well-being, stress levels, and overall health.³

What Causes Vivid Dreams?

There are no known specific causes for vivid dreams, but several factors have been found to contribute to having them. These include lifestyle factors like substance use or smoking, daily patterns and routines, sleep problems, and psychological concerns like increased stress, anxiety, or emotional disturbance. Certain medications and pregnancy can also contribute.

Here are nine factors that contribute to having vivid dreams:

1. Alcohol Use

Heavy or chronic alcohol use can disrupt the sleep cycle, increasing the likelihood of vivid dreams. Alcoholism has been found to affect sleep by influencing the sleep stages and neurotransmitters in the brain.⁴

2. Cannabis Use

Cannabis use has been associated with changes in dream recall, intensity, and emotional content, leading to vivid dreams. One study shows that cannabis increases vivid dreaming by impacting sleep architecture.⁵

3. Medication

Certain medications can influence dreams and increase the likelihood of vivid dreams. These can include antidepressants, antipsychotics, and some sleep medications.⁶

4. Pregnancy

Pregnant persons often report higher emotional intensity of dreams during pregnancy. These dreams often contain themes about the pregnancy experience and may be the result of hormonal influences.⁷

5. Sleep Disorders

Sleep disorders, including insomnia, sleep apnea, and restless legs syndrome, are associated with increased vivid dreams. Sleep disorders disrupt sleep architecture and the sleep-wake cycle, increasing vivid dreaming.⁸

6. Psychological Factors

Research shows that people who experience higher levels of stress, anxiety, and emotional distress are more likely to experience vivid dreams. Heightened emotional arousal and an increase in cognitive processing are factors that contribute to an increase in vivid dreams during times of emotional distress. Mental health conditions like anxiety and PTSD can also contribute to vivid dreams.⁹

7. Lifestyle Habits

Certain lifestyle habits and routines have been associated with increased vivid dreaming. These include irregular sleep schedules as well as the use of substances that contribute to a disruption in neurotransmitters, affecting dreams.¹⁰

8. Smoking

Nicotine has been found to influence dreams. This is especially true in the case of smoking tobacco. Smoking affects dream recall, vividness, and intensity of dreams. Like other substances, nicotine affects sleep architecture and neurotransmitters, increasing the chance of vivid dreams.¹¹

9. Medical Issues

Some neurological conditions, like Parkinson’s disease, Alzheimer’s disease, epilepsy, and brain injury, may contribute to vivid dreams. These conditions can impact neurotransmitter balance and activity in the brain.¹²

Effects of Vivid Dreams

Some vivid dreams can be pleasant, leading to feelings of well-being or contentment. However, it is far more often that vivid dreams are reported to have negative consequences. These can include a reduced quality of sleep leading to cognitive and mood issues, daytime sleepiness, which makes tasks of daily life more difficult, and even more severe mental health concerns.

Some of the effects of vivid dreams include:

• Mental exhaustion: One of the effects of vivid dreams can be mental exhaustion. When sleep is not restful, this can lead to feelings of stress, overwhelm, and burnout.
• Revenge bedtime procrastination: Another effect of vivid dreams is revenge bedtime procrastination. This is when a person puts off going to sleep and stays busy with other activities to avoid the dreams. This backfires, however, by resulting in sleep deprivation, exhaustion, and other sleep disturbances.
• Increased anxiety: If dreams are anxiety-producing, the memories of these dreams can linger throughout the day. This increased anxiety can lead to insomnia, leading to more anxiety. Lack of sleep and anxiety is a vicious cycle that can continue until sleep or anxiety improves.
• Daytime sleepiness: A night of vivid dreaming, waking up often, and remembering dreams can lead to less restful sleep, causing sleepiness during the day.
• Reduced productivity: A lack of good quality, restful sleep can lead to problems with focus, clarity, and concentration. These effects can result in a loss of productivity, leading to problems at work or school.
• Changes to mood: Especially vivid dreams can create feelings of fear, anxiety, confusion, or irritability due to the emotional intensity of the dream. These effects can often linger well into the waking hours.
• Mental health concerns: Vivid dreaming, especially when it has a negative impact on sleep, can lead to depression and other mental health concerns, as well as a lack of motivation.

How to Stop Unpleasant Vivid Dreams

Sleep is one of the most important building blocks for physical, emotional, and mental health, and dealing with vivid dreams regularly can be exhausting. Having unpleasant vivid dreams can be difficult, especially when they impact one’s sleep and ability to function throughout the day. Fortunately, there are known causes and several ways to decrease the likelihood of vivid dreams occurring.

Some ways to decrease the likelihood of having a vivid dream include:

• Medical Intervention: If vivid dreams are due to underlying medical or neurological issues, it is important to seek qualified medical care as soon as possible. Treatment of these conditions can help.
• Medication: Medications may also be an option if vivid dreaming becomes problematic or impacts everyday life. Specific sleep, mental health, or other medications are helpful when another underlying disorder causes dreams or sleep issues. Treatment of these conditions and improvements to sleep can help reduce vivid dreams,
• Imagery rehearsal therapy (IRT): IRT is a cognitive therapy that helps people decrease the intensity and frequency of unpleasant vivid dreams. A person starts by writing down their vivid dream with as much detail as possible and then re-writing the dream more positively. As the person goes to sleep, they play through the rewritten, more positive version.
• Exercise: Exercise is shown to help people get a better night’s sleep in general and can also help reduce the frequency of vivid dreams by improving the quality of sleep.
• Quality sleep hygiene: This includes healthy habits like avoiding caffeine late in the day and turning off screens one hour before bed. Engaging in calm, relaxing activities and getting oneself ready for sleep can be helpful.
• Meditation: Many calming, relaxing meditations are available, including those specifically for sleep.
• Healthy coping mechanisms: If anxiety or stress is a problem, it is very likely to have an impact on sleep including dreams. Developing healthy coping mechanisms can help to reduce stress and anxiety, which will decrease the likelihood of vivid dreaming.
• Quitting smoking: Smoking has been shown to impact sleep and increase vivid dreams. In addition to all the other benefits of quitting, stopping smoking can improve sleep and reduce the chance of vivid dreaming.
• Reduced alcohol and caffeine consumption: Alcohol and caffeine are both shown to have a negative impact on sleep. Cutting back may help improve sleep quality and reduce vivid, upsetting, or sleep-disrupting dreams.

When to Seek Professional Help

If vivid dreams are causing distress or impacting your ability to function in relationships, at work, or at school, it’s a good idea to seek out professional help. A mental health therapist is a great place to start. If medication may be helpful for you, consider scheduling with a psychiatrist. In-person and online psychiatrist options are available.

In My Experience

Sleep impacts every aspect of our lives, from physical and mental health to our moods, cognitive functioning, energy level, and outlook. In my work as a therapist, when someone is having problems with sleep I usually suggest prioritizing that above all else. Until sleep problems are addressed, healing from other concerns and past trauma history can be more difficult.

As a therapist, I notice that people undergoing EMDR therapy for trauma tend to have more vivid dreams at first. This is due to how EMDR activates the memory network to re-process traumatic events. Dreams are a way for the brain to continue re-processing after the session. Increased vivid dreaming is common and usually not a cause for concern. If vivid dreams are causing you distress or impacting your ability to be productive and enjoy your life, seek help. Your primary care provider is a good place to start. They can help you rule out medical conditions contributing to vivid dreams and provide referrals to specialty care for mental health or other treatment.