Ashwin Lewis
Dreaming is a mysterious phenomenon that has fascinated experts and laypeople alike. Dreams are a neurobiological process, with the neocortex – the outermost layer of our brain – experiencing heightened activity during dreams. While the exact purpose of dreaming is not yet fully understood, some experts believe that it helps us process emotions and make sense of the world.
Despite the fascination with dreams, it is not uncommon for people to report that they do not dream or cannot remember their dreams. However, experts assert that everyone dreams, and the inability to recall dreams is likely due to factors such as sleep quality, sleep duration, and disruptions to REM sleep, the stage of sleep during which most dreaming occurs.
For those who wish to remember their dreams, experts recommend maintaining a consistent sleep schedule, limiting caffeine and alcohol intake, and keeping a dream journal by the bedside to jot down any memories of dreams immediately upon waking up. While not remembering dreams is generally not a cause for concern, consistently poor sleep quality may indicate an underlying health issue and should be addressed with the help of a medical professional.
| Characteristics | Values |
|---|---|
| Dreaming serves a purpose | Help process emotions, make sense of the world, remember and forget information, and process traumatic events |
| People who don't dream | May have sleep disorders, be taking certain medications, or have mental health conditions |
| Not remembering dreams | May be caused by disruptions to REM sleep, such as a sudden noise or a full bladder |
| Dreaming and memory | Dreams occur during the REM cycle of sleep, when our brains are most active. Our ability to make memories is impaired during REM sleep, which is why we often forget dreams. |
| Dreaming and health | Lack of REM sleep can be a consequence or contributing factor to health problems. |
REM sleep disruption
Sleep is divided into two distinct states: non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. During the REM stage, the eyes move rapidly, breathing becomes faster and irregular, and the heart rate and blood pressure increase to near-waking levels. Dreaming mostly occurs during REM sleep, although it can also happen during non-REM sleep.
REM sleep behaviour disorder (RBD) is characterised by abnormal behaviours during REM sleep that may cause sleep disruption or injury. It occurs when the paralysis that normally happens during REM sleep is incomplete or absent, allowing the person to "act out" their dreams. This can include talking, yelling, punching, kicking, sitting up, and jumping out of bed. RBD is usually observed in middle-aged to elderly people, and more often in men.
The exact cause of RBD is unknown, but it may be associated with degenerative neurological conditions such as Parkinson's disease, Shy-Drager syndrome, and Lewy body dementia. It can also be linked to alcohol or sedative-hypnotic withdrawal, as well as the use of certain types of antidepressants.
While it is uncommon, some people may not dream at all. This could be due to several factors, including drug or alcohol use, sleep disorders, or mental health disorders. However, it is important to note that even if someone does not remember their dreams, it does not necessarily mean that they are not dreaming.
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Alcohol consumption
How Alcohol Affects Sleep
Neurologists and sleep specialists agree that alcohol negatively impacts sleep. While it may act as a sedative, helping people fall asleep faster, the effects are short-lived. As the body metabolises the alcohol, the sedative effect wears off, leading to interrupted sleep and frequent waking, particularly in the second half of the night. This results in a decreased amount of time spent asleep overall.
The presence of alcohol in the system affects the sleep cycle, reducing the time spent in the REM (rapid eye movement) sleep phase, which is when most dreaming occurs. As a result, people who drink alcohol may experience less vivid dreams or even no dreams at all. However, they are more likely to remember dreams that occur during the light sleep phase, as it is easier to wake up during this phase.
The Night After Drinking
The effects of alcohol on sleep and dreaming are not limited to the night of consumption. Sleep doctors report that the body spends more time in REM sleep the night after drinking to compensate for the previous night's loss. This is why people often experience more intense and vivid dreams the night after drinking.
Long-Term Effects and Sleep Disorders
Long-term alcohol use can lead to chronic sleep problems and disorders such as sleep apnea. It can also worsen existing breathing problems and sleep apnea, as it relaxes the upper airways, making it more likely for the airway to collapse during sleep. Additionally, alcohol decreases melatonin levels, interfering with the body's internal clock and circadian rhythms. This can lead to a reversal of sleep-wake cycles, causing people to feel alert when they want to sleep and sleepy when they want to be awake.
Recommendations
Experts recommend avoiding alcohol at least three hours before bedtime. Simply cutting back on alcohol or giving it up altogether can significantly improve sleep quality and overall health. For those who continue to experience sleep issues, consulting a sleep specialist is advised.
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Sleep disorders
Insomnia is a sleep disorder characterised by the inability to fall asleep and stay asleep. It affects about one-third of adults, with 4-22% meeting the criteria for insomnia disorder. Symptoms of insomnia include taking more than 30 minutes to fall asleep, regularly waking up during the night, and feeling sleepy during the day.
Sleep apnea is a breathing disorder characterised by pauses in breathing during sleep, which can last for 10 seconds or more. This disorder can cause snoring, snorting, gasping, or choking sounds, and can lead to daytime sleepiness and fatigue.
Restless leg syndrome (RLS) is a sleep disorder that involves an urge to move one's legs, usually accompanied by uncomfortable sensations such as tingling or prickling. These symptoms typically occur at night and are relieved by movement.
Hypersomnia is a sleep disorder characterised by excessive sleepiness during the day, even when adequate sleep is obtained at night. Individuals with hypersomnia may find it difficult to stay awake and may experience lapses into sleep within the same day.
Circadian rhythm disorders are sleep disorders that affect the sleep-wake cycle, making it difficult for individuals to fall asleep and wake up at the right times. This can be caused by internal factors, such as a person's body clock being out of sync, or external factors like shift work or jet lag.
Parasomnia involves acting in unusual ways while falling asleep, sleeping, or waking up. This can include walking, talking, or eating during sleep. Examples of parasomnia include sleepwalking, sleep terrors, nightmare disorder, and rapid eye movement sleep behaviour disorder.
It is important to note that not dreaming, or not remembering dreams, is usually not a cause for concern. Most people dream four to six times a night, but we often forget the majority of them. However, consistent lack of dreaming or dream recall could be an indication of poor sleep quality, which may be a symptom of an underlying sleep disorder or other health condition.
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Medication
For REM sleep disorders, clonazepam and melatonin are the medications commonly used to manage symptoms. While there are no U.S. Food and Drug Administration (FDA)-approved medications specifically for REM sleep behaviour disorder (RBD), studies have shown that melatonin, clonazepam, and pramipexole can reduce symptoms in some cases. Melatonin is considered the first-line medication for treating RBD as it rarely causes side effects. Most people with RBD who take a low dose of clonazepam before they sleep have few or no nightmares, vocalisations or dream enactment behaviours. Pramipexole is a dopamine agonist primarily prescribed to treat Parkinson's disease and restless leg syndrome, but recent research shows that it can help treat the symptoms of RBD.
- Cholesterol medications (statins)
- Sleep medications
- Blood pressure medications (beta-blockers)
- Antidepressants (SSRIs)
- Parkinson's disease medications
- Steroids
- Alzheimer's disease medications
- Medications that affect dopamine
- Smoking cessation medications
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Caffeine intake
Caffeine can also negatively impact sleep quality. Research has shown that it reduces the amount of deep sleep, which is essential for physical restoration and repair. It increases the time it takes to fall asleep and leads to fragmented sleep, causing you to wake up more often throughout the night. This disruption to your sleep patterns can result in insomnia, which is characterised by difficulty falling and staying asleep. Insomnia can then cause anxiety and stress, increasing the likelihood of experiencing nightmares.
To avoid caffeine-induced nightmares and sleep disturbances, it is recommended to refrain from consuming caffeine in the afternoon and within 8 to 12 hours before bedtime. Sensitivity to caffeine varies among individuals, and those with caffeine sensitivity should avoid it for a full 12 hours before sleep. Additionally, if you notice insomnia, anxiety, or headaches, it is advisable to reduce your daily caffeine intake.
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Frequently asked questions
Not necessarily. Sleep experts say that dreaming serves multiple functions, such as helping us forget some things and remember others. However, it is also normal to not remember your dreams, and this could be due to a number of factors, such as medication, sleep disorders, or even just the sound of your alarm clock.
If you're concerned about not dreaming, you could try buying a sleep tracker to determine whether or not you're getting REM sleep. If you are getting REM sleep, then you are likely dreaming and simply not remembering your dreams.
Sleep experts say that not remembering dreams is totally normal and not a sign of whether your sleep is healthy or not. The most important thing is that you're getting quality sleep.
There are a few things you can try if you want to remember your dreams. You could try waking up earlier, as most dreaming occurs during the final hours of sleep. You could also try keeping a dream journal by your bed and writing down anything you can remember about your dreams as soon as you wake up.
