I slam the door to my bedroom and hurriedly stuff a pile of dirty laundry beneath the crack at the bottom. I can’t let that thing escape into the house. If it gets out, it could harm my loved ones, and we’d be doomed in no time. My dog is stuck inside with it—I couldn’t rescue him. Tears blur my vision as I gather my family, pushing them outside in a panic. We throw our belongings into the back of an old blue station wagon, unsure of where it will take us, but knowing we need to flee. My poor dog. It’s too late for him; he’s already been affected by the creature lurking in my bedroom. How can this nightmare feel so real?
I wake up suddenly, heart racing, tears streaming down my face for my forsaken dog. The image of an alien-like virus monster lingers in my mind, a grotesque, wriggling creature that resembles a giant tapeworm, too fast to catch. My only option is to escape.
My dreams have always been intense and rich with symbolism, but ever since the pandemic began, they’ve become exceedingly wild. I often wake an hour or two before dawn, my mind racing with chaotic images. I find myself either trapped with no way out, fleeing from something sinister, or witnessing the death of someone I care about.
These vivid dreams usually occur after I’ve either struggled to fall asleep for hours or have sabotaged my own rest by mindlessly scrolling through social media in the dark, waiting to feel tired. I know I need to improve my sleep habits, but the world is upside down right now, and my sleep challenges are just one part of the chaos.
Experts confirm that I’m not alone in this experience. Dr. Melinda Smith, a psychologist researching the effects of the COVID-19 pandemic on sleep and dreams, explains, “Dreams often reflect our emotional processing and help us navigate our new realities.” It’s logical that when we are surrounded by stress and uncertainty, our sleep and dreams will reflect that turbulence. Research shows that cortisol—the stress hormone—affects the strangeness of dreams and our ability to recall them. Normally, cortisol levels rise throughout the night, peaking in the early hours. With added pandemic stress, it’s no surprise I’m jolted awake by intense dreams at the same time each morning.
Therapist Laura Greene, based in Philadelphia, emphasizes that we are collectively experiencing a form of trauma. Many people are aware that trauma can exacerbate anxiety and depression and disrupt sleep, leading to insomnia, frequent awakenings, or excessive daytime sleepiness. However, many have been caught off guard by the strikingly vivid dreams they are now having. Those who rarely remember their dreams suddenly wake with clear recollections, while regular dreamers find their dreams becoming bizarre and unforgettable. My alien-tapeworm nightmare falls into this latter category; it feels as real as any waking moment, and the sadness of leaving my dog behind lingers.
To gauge this phenomenon, I casually polled friends on social media, and their responses confirmed my suspicions. Common themes emerged, likely stemming from this unique collective trauma. We’re all grappling with a profound loss of control, both individually and globally, which translates into similar dream narratives.
The most frequent dreams revolve around losing control, either literally or metaphorically. One friend dreamt of driving a car during a marathon, unable to stop as she unintentionally ran over people. Another recounted a dream where a babysitter lost her child. Others shared experiences of trying to make emergency calls with malfunctioning phones, getting unwanted tattoos, riding roller coasters unbuckled, or being on a hijacked plane heading for disaster.
Recurring motifs also include dreams featuring monsters, aliens, or other fears. Experts believe our subconscious is substituting the invisible menace of the virus with tangible threats like my nightmarish tapeworm monster. Friends reported dreams involving spiders, tornadoes, and even an ex-partner who embodies their worst fears.
For some, dreams are grounded in reality rather than metaphor. Many described dreams of unwanted hugs, suddenly remembering they were in public spaces during a pandemic, or realizing they were shopping without masks. A few even dreamt of loved ones succumbing to COVID-19.
While my dreams are intense, they rarely interfere with my daily life. But if your sleep is disrupted or your dreams are distressing, consider these strategies to regain some control:
- Establish a Routine: Maintaining a consistent daily schedule, including meal times and activities, can support your circadian rhythm and improve overall well-being.
- Get Active: Regular exercise can release endorphins, helping you burn off excess energy and promoting better sleep.
- Prioritize Self-Care: Take time for relaxation, whether it’s through exercise, meditation, or a warm bath. Lowering stress can help reduce cortisol levels and lessen intense dreams.
- Designate Your Sleep Space: Reserve your bedroom solely for sleep to strengthen the connection between that space and rest.
- Limit News Consumption: Be selective about your news sources and avoid scrolling through content that heightens anxiety.
- Plan Your Dreams: While it might sound unconventional, visualizing calming scenarios before sleep can potentially lead to more peaceful dreams.
For more insights, you can read about related topics at our other blog posts, such as this one. Additionally, for authoritative information on pregnancy and home insemination, visit Make a Mom and NICHD.
Summary: The pandemic has led many to experience vivid dreams and insomnia due to heightened stress levels, making it essential to adopt healthier sleep habits and seek strategies to manage anxiety.