If you’ve been having weird dreams lately, you’re not the only one. As much of the world is under lockdown due to the coronavirus, you may have noticed more vivid imagery and crazy scenarios while you slumber. While dreams can be interpreted and analyzed in a variety of ways, scientists agree on one thing: stress triggers stressful dreams. Understanding how anxiety affects your dreams, sleep cycle, and immune system can help you better protect yourself while quarantined.

Your Weird Dreams And COVID-19

If the threat of an unseen virus wasn’t enough, consuming an endless stream of media coverage over COVID-19 is bound to increase anxiety. According to Kevin Gilliland, PsyD, having more weird dreams during the pandemic has a simple explanation. “You’re having stress dreams because you’re stressed,” Dr. Gilliland. “Stress impacts us physically.” Since our bodies and minds are connected, Dr. Gilliland notes, one of the places anxiety manifests is in our sleep. (1)

Fears regarding coronavirus are inescapable, and the mind processes these unconscious thoughts during sleep. Concerns about health, finances, job loss, childcare, and the state of the world are unprecedented during this pandemic. Even though these anxieties are common, COVID-19 has significantly increased the impact of these worries on the bulk of the population. It’s no wonder that dreams are an outlet for the brain to process the overload.

Research on the 4-stage process of the sleep cycle has shown that dreams occur during REM (rapid eye movement) sleep. Your brain activity increases, memory is consolidated, and weird dreams can flourish. This sleep cycle does not occur just once. Depending on how much sleep you get, a 90-110 minute cycle will reoccur and you could have a variety of dreams throughout the night. (2)

Poor Sleep Can Impact Your Immune System

While your weird dreams during the coronavirus pandemic are likely triggered by stress, this same anxiety can negatively impact your health. Stress is linked with poor sleep, causing insomnia or frequent waking. According to Dr. Eric Olson of the Mayo Clinic, poor sleep is linked to an increase chance of getting sick.

While you sleep, your immune system releases proteins called cytokines. Specific cytokines are needed by your body to fight infections and inflammation, and sleep deprivation may decrease the production of these helpful proteins. Your body also produces fewer antibodies–vital for responding to viruses–when you don’t get enough sleep. A bad night’s rest can leave your body vulnerable, then, to getting sick. (3)

Decrease Stress To Reduce Weird Dreams

While we can’t control what we dream about, we can do our best to reduce our stress. Doing so won’t eliminate your anxious, weird dreams; as we’ve seen, this is a part of our brain’s nightly sorting process. Reducing stress can, however, decrease the frequency of stress dreams and boost our immune system.

A pre-bedtime routine that relaxes you is essential. Avoid working or staring at your phone or device, and don’t compulsively check pandemic news. Deep breathing exercises or soothing, ambient music can set the stage for a relaxing rest. Avoiding alcohol and caffeine, especially close to your bedtime, will reduce stress on your body and help you relax.

You can also keep a dream journal, especially if you have a hard time shaking uneasy dream memories once you wake. This might help you better understand your specific fears and concerns. Above all, remember that your weird dreams aren’t real and are nothing to be afraid of. Rather, it’s our body and brain’s way of coping through the crisis that our globe currently shares. (1)