Waking up breathless from a nightmare can feel unsettling. Yet, new evidence suggests the impact of bad dreams may reach far beyond lost sleep.
According to researchers who tracked more than 4,000 U.S. adults for nearly two decades, people who reported weekly nightmares had a significantly higher risk of early death. They were almost three times more likely to die before age 75. This association remained strong even after accounting for factors like smoking, mental health, weight, and age.
Researchers also analyzed “epigenetic clocks”—chemical markers that track the biological age of cells.
Those who often experienced nightmares appeared biologically older than their actual years. This was evident across all three clocks used: DunedinPACE, GrimAge, and PhenoAge.
Faster biological aging explained about 39% of the link between nightmares and premature death. This connection suggests a hidden process. It accelerates cellular decline.
HOW BAD DREAMS MAY WEAR DOWN YOUR HEALTH
Nightmares typically occur during REM sleep, when the brain is very active, but the body is temporarily paralyzed. During these episodes, the brain releases a surge of stress hormones—adrenaline and cortisol—comparable to reactions during real-life danger.
If this alarm system is triggered repeatedly each night, stress may stay elevated even during waking hours. This situation fuels inflammation, raises blood pressure, and damages cells.
Additionally, nightmares often disrupt deep, restorative sleep, which the body uses to clear waste and repair tissues. Over time, this combination of chronic stress and poor sleep may speed up aging and increase vulnerability to disease.
NIGHTMARES AS EARLY WARNING SIGNS
Prior studies have found that frequent nightmares can also predict dementia and Parkinson’s disease years before diagnosis.
Researchers believe this may be because the brain regions active during dreaming are also affected early in neurodegenerative disorders. If confirmed, bad dreams could act as an early warning sign. They might indicate serious health issues long before symptoms appear in daily life.
TREATING NIGHTMARES COULD IMPROVE HEALTH OUTCOMES
Fortunately, frequent nightmares are treatable. Therapies such as imagery-rehearsal therapy—where patients rewrite distressing dreams while awake—and cognitive behavioral therapy for insomnia have shown success in reducing nightmare frequency.
Simple measures like keeping bedrooms dark, cool, and screen-free before bed also help improve sleep quality.
IMPORTANT CAVEATS TO CONSIDER
The findings come from a conference abstract and have not yet undergone peer review, which means the results are preliminary.
The study relied on self-reported nightmare frequency, making it difficult to separate typical bad dreams from more severe nightmares. Additionally, most participants were white Americans, so results may not apply to all populations.
And because biological age was measured just once, it remains unclear whether treating nightmares can actually slow aging.
A PUBLIC HEALTH OPPORTUNITY
Despite these limitations, the study’s strengths—including long-term tracking, multiple participant groups, and official death records—make it an important signal worth exploring further.
If confirmed, screening and treating nightmares could offer a rare chance to extend life while improving sleep quality. Doctors may eventually consider asking about nightmares during routine visits, alongside checking cholesterol and blood pressure.
Effective treatments are affordable and non-invasive, giving patients a simple path to healthier, longer lives.
