top of page
Search

The Relationship Between Dreams and Stress

  • 1 day ago
  • 5 min read

Written by: Deepika Miryala

Edited by: Ayush Halder and Nadia Hall


Abstract

As researchers uncover the purposes of dreaming, the ways in which dreaming and stress influence each other has become increasingly apparent. Dreaming is a state of sleep in which the brain imagines seemingly random scenarios and plays them out vividly, with elements of real life getting stitched together in ways that make them difficult to comprehend. Scientists are uncertain about the exact reasons why humans evolved this mechanism, but they have proposed several possible explanations. Additionally, dreams can positively impact stress levels, but high stress levels can negatively impact dreams. This makes dreaming a double-edged sword because although normal levels of stress may be abated, overwhelming levels of stress and trauma can worsen. Nightmares, which are disturbing and unpleasant dreams, exemplify these negative impacts. Luckily, there are ways to avoid this frightening version of dreaming.


Introduction: What are Dreams, and How Do They Occur?

Dreams are a neurological phenomenon that occur during sleep, particularly during the Rapid Eye Movement (REM) cycle of sleep ("Dreams", n.d.). Dreams are typically reflections of real life, and most people experience more negative dreams than positive ones (Scarpelli et al., 2024). Most dreams are bizarre mental representations of the world around us. Often, people do not remember much about their dreams. But when they do, as psychology professor Sander van der Linden explains, it is at least in part because more low-frequency theta waves - a type of electrical brain wave- are acting on the frontal lobes (Van Der Linden, 2011). When we dream, the dorsolateral prefrontal cortex, which regulates tasks involving memory, attention, self-control, and emotional responses, is inactive. This results in a free display of emotions on a platform where anything is possible (Breus, 2020). 


While the mechanisms underlying dreaming have been uncovered, there has been debate in the scientific community regarding its purpose. One of the functions that has been deduced involves long-term memory consolidation (Payne & Nadel, 2025). Another theory is that dreams unlock creativity and can inspire creative thinking ("Dreams", n.d.). As we uncover the meanings and purposes behind these nightly phenomena, it is also important to understand the links between dreams and stress.


Dreams and Stress

Stress, as it turns out, is deeply implicated in the dreaming process. One relevant finding is that dreams actually help us manage stressful and emotionally taxing events, preventing them from becoming disruptive to daily life (Breus, 2020). Dreams have been shown to excel at consolidating emotionally charged memories (Scarpelli et al., 2024). Although the events being consolidated are morphed in seemingly incomprehensible ways, the emotions attached to those events stay intact as we dream (Van Der Linden, 2011). As the memory is consolidated, the emotions get separated from them, so when we think about the events later, we do not feel nearly the same emotional charge as we did while it was occurring (Van Der Linden, 2011). This is particularly true in situations charged with negative emotions, such as stress. The brain does not want the memory to cause the same distress each time we think back on it, so it incorporates them into dreams to make the recall reactions more benign (Scarpelli et al., 2024). 


REM sleep is actually the only time when there is minimal noradrenaline, which initiates stress and anxiety, flowing through the body (Walker, 2018). The neuroscientist Matthew Walker describes this phenomenon as being a sort of overnight therapy, where the high-stress experiences of the previous day are consolidated and healed ("Healing Trauma"). 


Aside from handling past stressors, dreams can also prepare us for upcoming obstacles (Breus, 2020). Known as the threat-simulation theory, this concept suggests that as we dream, our brains play out challenging experiences that could occur in the waking world to practice how we should react in those situations (Breus, 2020).


Conversely, if high levels of cortisol (another stress hormone) are present during REM sleep, there is a lower likelihood of proper memory consolidation, particularly in the context of memories related to hippocampus/neocortical communication because cortisol can disrupt these pathways (Payne & Nadel, 2025). This stress can even make dreams particularly unusual ("Why do stressful", 2021). In one study, researchers observed how students dreamt during high-stress examination periods (Delorme et al., 2002). In the study, 22 of the 35 women reported having dreams that incorporated examination themes, and 17 of the 22 reported stressful segments (Delorme et al., 2002). Correspondingly, positive correlations have been found between nightmares and exams ("Why do stressful", 2021).


Nightmares

Although dreaming plays several important roles in maintaining our mental well-being, there is also a dark side to dreams: nightmares. As explained by an article from Harvard Medical School, nightmares can be the result of psychological distress, including generalized stress, anxiety, and especially post-traumatic stress disorder, or PTSD ("Nightmares and the Brain," 2015). Nightmares are defined as being “frightening dreams that result in feelings of terror, fear, distress, or anxiety” ("Nightmares and the Brain," 2015). With PTSD, the brain has a difficult time processing the traumatic memories, so the emotions remain potent during sleep, making it difficult for people to heal from these experiences ("Healing Trauma").


However, nightmares can be combatted. Identifying the causes of the distress portrayed in nightmares can help people mitigate its presence in their lives ("Nightmares and the Brain," 2015).  If you face recurring nightmares, one trick is to reimagine that dream in a less threatening way before bed. This helps train your brain to reimagine the recurring nightmare into one that is less threatening ("Dreams", n.d.). This tactic is known as “imagery rehearsal treatment” (IRT) and is often effective within 6-12 weeks (Scarpelli et al., 2024). Lastly, seeking therapy to deal with the underlying distress or trauma is also helpful in managing chronic nightmares ("Dreams", n.d.).


Conclusion

Dreams have long been one of the most mysterious phenomena in science. However, we now know that they affect our stress levels, and that stress can impact how we dream as well. Gaining a more comprehensive understanding of the world of dreaming can help us both maximize its benefits and minimize its potential harms.


References


Breus, M. (2020, June 5). How Your Dreams Help You Process Stress. Psychology Today. https://www.psychologytoday.com/us/blog/sleep-newzzz/202006/how-your-dreams-help-you-process-stress


Delorme, M. A., Lortie-Lussier, M., & De Koninck, J. (2002). Stress and coping in the waking and dreaming states during an examination period. Dreaming, 12, 171-183.


Dreams | Health & Wellness. (n.d.). Wellness.ucsb.edu. https://wellness.ucsb.edu/dreams


Edwards, S. (2015). Nightmares and the Brain. Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/nightmares-brain


Healing Trauma with Our Dreams. (2012, January 10). NICABM. https://www.nicabm.com/sleep-dream/


Linden, S. van der. (2011, July 26). The Science Behind Dreaming. Scientific American; Scientific American. https://www.scientificamerican.com/article/the-science-behind-dreaming/


Payne, J. D., & Nadel, L. (2004). Sleep, dreams, and memory consolidation: the role of the stress hormone cortisol. Learning & Memory, 11(6), 671-678.


Scarpelli, S., Bartolacci, C., D'Atri, A., Gorgoni, M., & De Gennaro, L. (2019). The functional role of dreaming in emotional processes. Frontiers in psychology, 10, 459.


Why do stressful situations affect our dreams? (n.d.). BBC Bitesize. https://www.bbc.co.uk/bitesize/articles/z83wkty



 
 
 
bottom of page