The Relationship Between Dreams and Stress

Abstract

As we uncover the meanings and purposes behind dreams, the heavy influence they play on stress and the equally heavy influence stress plays on them become increasingly apparent. Dreaming is a strange state of sleep where 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 humans evolved this mechanism, but many potential conclusions have been reached. In a nutshell, dreams can positively impact stress levels, but high stress levels can also negatively impact dreams. Because of this, dreaming is a double-edged sword, where normal levels of stress get abated but overwhelming levels of stress and trauma can actually be worsened. The epitome of these negative impacts is seen in the case of nightmares, which are disturbing and unpleasant dreams. 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 occurs during sleep, particularly during the Rapid Eye Movement (REM) cycle of sleep ("Dreams", n.d.). They’re 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 don’t remember much about their dreams. But when they do, psychology professor Sander van der Linden explains that it’s at least in part because more low-frequency theta waves - a type of electrical brain waves - 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 (Breus, 2020). This results in a free display of emotions on a platform where anything is possible (Breus, 2020). 

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

Dreams and Stress

Stress, 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 disruptful to daily life (Breus, 2020). Dreams have shown to be excellent at consolidating emotionally-charged memories (Scarpelli et al., 2024). And while the events getting 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 don’t feel nearly the same emotional charge as we did while it was occurring (Van Der Linden, 2011). This is very true when it comes to situations that are charged with negative emotions like stress. The brain doesn’t 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 isn’t any noradrenaline, which initiates stress and anxiety, flowing through the body (Walker, 2018). Acclaimed neuroscientist Matthew Walker describes this phenomenon as being a sort of overnight therapy, where the high-stress experiences of the previous day get consolidated and healed ("Healing Trauma"). 

Aside from just 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 and Nadel, 2025). This stress can even make dreams particularly unusual ("Why do stressful", 2021). In one study, researchers observed how people in high stress examination periods dreamt (Delorme et al., 2002). In the study, 22 out of the 35 women reported having dreams that incorporated examination themes, and 17 of the 22 claimed that there were stressful segments (Delorme et al., 2002). Correspondingly, positive associations have been found between nightmares and exams ("Why do stressful", 2021).

Nightmares

Now, while dreaming plays a number of important roles in maintaining our mental well-being, there is 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). They 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 what is causing the distress portrayed in nightmares can help people mitigate its presence in their lives ("Nightmares and the Brain," 2015).  If you have recurring nightmares, one trick is to reimagine that dream in a less threatening way before bed. This helps train your brain to reimagine the real dream ("Dreams", n.d.). This tactic is known as “imagery rehearsal treatment” (IRT), and is often effective within a period of 6-12 weeks (Scarpelli et al., 2024). Lastly, seeking therapy to deal with the underlying distress or trauma can make a world of difference when it comes to managing chronic nightmares ("Dreams", n.d.).

Conclusion

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