I am always tired, and have a lot of lucid dreams that wake me up.

Hello!

Good sleep quality is very important for our health and quality of life. REM sleep is the part of sleep where we dream. This is an important part of sleep and good REM sleep makes us, among other things, more creative and better at concentrating. It is also quite common to have periods of more vivid dreams and more restless sleep. This is often related to stress. If it is of short duration, I would not say there is any cause for concern. But if it is a long-term problem, I would recommend that you seek medical help for this. The most common causes of restless sleep with lots of dreams are mental disorders, including various anxiety disorders.

You can also take a look at these general recommendations, which we know are beneficial for sleep. These guidelines are sourced from the National Center for Sleep Medicine. I hope they can be of some help!

Advice for Maintaining Sleep Need:

• Regular exercise is important, but finish at least 3 hours before bedtime.
• Avoid napping during the day (if necessary, limit naps to under 20 minutes).
• Do not stay in bed longer than your expected sleep time.

Advice for Maintaining a Good Circadian Rhythm:

• Get up at approximately the same time every day, including weekends.
• Spend at least 30 minutes in natural daylight daily, preferably in the morning (within 2 hours after waking).
• Avoid exposure to bright lights if you wake up during the night.

Advice for Reducing Activation in the Evening and Night:

• Avoid coffee, tea, cola, and energy drinks (caffeinated drinks) after 5 PM.
• Nicotine is also stimulating and should be avoided.
• Avoid intense exercise in the hours leading up to bedtime.
• Avoid going to bed hungry or eating a heavy meal at bedtime.
• Use the bedroom only for sleeping, not for work, mobile phones, computers, or tablets.
• Create a bedtime ritual.
• Ensure the bedroom is dark, quiet, and has a moderate temperature. Use a sleep mask or earplugs if necessary.
• Avoid checking the clock if you wake up at night.
• Learn a relaxation technique and use it if you wake up during the night.
• Set aside a “worry time” in the late afternoon or early evening to reflect on your concerns and problems. Avoid bringing worries and problems to bed.
• A warm bath before bedtime can be calming.

Best regards from the GP and psychologist.