The door to my bedroom slams shut as I hastily shove dirty laundry against the crack beneath it. I can’t let that creature escape; if it does, it could doom my entire family. My dog is trapped inside with it—there was nothing I could do to save him. Tears stream down my face as I gather my children, my partner, and my mom, rushing us all outside, frantically tossing our belongings into an old blue station wagon. I have no idea how far this car will take us, but we need to get away—far away. My poor dog is already lost to whatever horror lurks in the bedroom. How can this nightmare be real?
I wake up abruptly, heart pounding, tears still wet on my cheeks for my forsaken dog. The image of that grotesque creature—a monstrous, writhing tapeworm—lingers in my mind. My only option is to flee.
My dreams have always been vivid and metaphorical, but since the onset of the pandemic, they’ve become exponentially more intense. Each morning, I find myself jolting awake an hour or two before dawn, haunted by chaotic scenes filled with panic. I’m trapped, fleeing from something, or witnessing the demise of someone I love.
These dreams often occur after a restless night where I’ve sabotaged my sleep by scrolling through social media, “waiting to get tired.” I realize I need to establish healthier sleep habits, but everything feels chaotic right now, and my sleep is no exception.
I’m not alone in this. Dr. Lisa Harmon, a psychologist and researcher focused on the effects of the COVID-19 pandemic on sleep, explains, “Dreams are a way for our brains to process emotions and understand our experiences.” With our days steeped in stress and uncertainty, it’s no surprise that sleep and dreams are affected.
Research indicates that cortisol, the hormone associated with stress, influences both the strangeness of dreams and a person’s ability to recall them. Even in typical circumstances, cortisol levels rise throughout the night, peaking in the early morning. With added pandemic stress, it’s no wonder I awaken to vivid dreams daily.
Therapist John Reed from New York notes that many of us are experiencing a “collective trauma.” Trauma can trigger or worsen anxiety and depression, leading to disruptions in sleep patterns like insomnia, frequent awakenings, or excessive daytime sleeping. Many are surprised by the intensity and memorability of their dreams. Friends have shared dreams that were once foggy now felt vivid, while those accustomed to remembering dreams report increasingly bizarre scenarios that linger in their minds. My alien-tapeworm nightmare falls into that category—I can recall it as if it truly occurred. The memory of leaving my dog behind still weighs heavily on me.
I conducted an informal survey among friends to see if they were experiencing similar phenomena. As it turns out, they were. Common themes emerged from this shared trauma, such as feelings of loss of control on both personal and global levels.
Notably, many reported dreams reflecting this sense of helplessness. One friend recounted a dream where she was driving during a marathon, colliding with people but unable to stop. Another dreamt of a babysitter losing her child. Other surreal scenarios included malfunctioning emergency calls, getting an unwanted tattoo, or being on a hijacked plane spiraling toward the ground.
Recurring themes of monsters or other fears also appeared frequently in dreams. Experts suggest that because we’re facing an invisible threat, our subconscious replaces it with visible, tangible fears. Friends shared dreams of spiders, fire, and even their past abusers.
Some dreams were far from metaphorical; several friends recounted dreams of unwanted physical contact, like being hugged against their will, or realizing they were in a crowded space during a pandemic. One friend even dreamt of forgetting her mask while shopping for groceries.
Although I’m lucky that the panic from my dreams usually doesn’t seep into my waking hours, if your dreams are troubling you or your sleep is otherwise disrupted, consider these strategies to help regain control:
- Stick to a Routine: A consistent daily schedule supports our circadian rhythms. Regular meal times, work hours, and exercise can enhance your overall well-being and sleep quality.
- Stay Active: Physical activity releases endorphins and helps burn off energy, making it easier to fall asleep at night. Exercise acts as a natural mood enhancer.
- Prioritize Self-Care: Even a few minutes dedicated to yourself—be it through exercise, meditation, or a relaxing bath—can help lower stress levels and, in turn, cortisol.
- Designate Your Sleep Space: Keep your bedroom as a sanctuary for sleep, avoiding work or stressful activities in that space.
- Limit News Intake: Reduce exposure to overwhelming news sources. My anxiety spikes when I find myself in heated online debates about the pandemic.
- Visualize Positive Dreams: This might sound unusual, but envisioning pleasant scenarios as you lie in bed can lead to more favorable dreams.
For further insights, check out this resource on infertility that provides excellent guidance on pregnancy and home insemination, and read more about the emotional experiences during this pandemic in another post here.
In summary, insomnia and vivid dreams are increasingly common during this tumultuous time, stemming from collective stress and trauma. By adopting healthier sleep habits, you can regain some control over your rest and dream life.