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We’ve all been there—waking up in a cold sweat, with your heart pounding after a nightmare so vivid, that it’s hard to remember what’s real. Whether it’s frantically running from a faceless pursuer, falling from a great height, or being trapped in a room with no escape, these unsettling dreams can linger long after we’ve woken up.
While some dreams may be just our brain’s way of sorting through the day’s events, others, particularly nightmares, can be our mind’s way of working through real-life challenges and emotional conflicts.
Here are the meanings behind two common types of disturbing dreams, according to research on human consciousness.
1. Dreams of Being Chased
In dreams of being chased, you might find yourself running away from an unknown figure, a threatening animal, or even an intangible force. The sense of danger feels immediate, and no matter how fast you run, the pursuer seems to close in.
A study published this July in Frontiers In Psychology found that such dreams are associated with real-life experiences of having negative relationships with others.
Researchers suggest that this can be explained by the “threat simulation theory” of dreaming, according to which dreams serve an evolutionary function by simulating threatening events to practice and improve the mechanisms for real-life threat perception and avoidance. This helps individuals rehearse responses to potential dangers in a safe environment.
The emotional threat of conflict or dissatisfaction in real-life relationships can create a need to prepare for confrontation or further emotional upheaval. When individuals experience tension or discord in their social interactions, their minds may simulate scenarios of being chased as a way of processing these emotional threats. This not only allows them to rehearse responses to potential conflicts but also serves as a psychological tool to manage anxiety and stress related to those relationships.
Moreover, the theory suggests that such dreams aren’t just random occurrences but are deeply rooted in our ancestral need for survival. In the past, being chased could have signified real physical threats from predators or hostile individuals. In the modern world, these threats often manifest as social or emotional challenges, and the brain uses dreams to work through them.
2. Dreams of Being Suffocated
Dreams of being suffocated are often intensely distressing. In these dreams, you might find yourself in situations where it becomes increasingly difficult to breathe as if an invisible force is pressing down on your chest or throat.
Alternatively, you might be trapped in a small, enclosed space, like a coffin or a sealed room, where the air seems to grow thinner and thinner. Or, you might feel like you’re being held underwater, unable to reach the surface for air, or that someone or something is physically covering your mouth and nose.
Interestingly, another study published in Frontiers in Psychology by a team of Israeli researchers shows that dreams of suffocation are associated with experiencing psychological distress in one’s waking life as well as general sleep disturbances.
Physiologically, those who experience respiratory issues during sleep, such as sleep apnea, or breathing problems in their waking life report dreams of suffocation more frequently than those without such issues. This suggests that the body’s struggle to breathe can manifest in dreams as the terrifying sensation of being smothered or choked.
Psychologically, those with anxiety or distress related to breathing—perhaps due to a fear of suffocation or choking—are also more likely to have these kinds of nightmares. Researchers suggest that the connection between psychological distress and suffocation dreams is further supported by the phenomenon of sleep paralysis.
During sleep paralysis, individuals often experience a terrifying sensation of being unable to move, sometimes coupled with hallucinations of a malevolent presence sitting on their chest, making it hard to breathe.
This eerie experience, which can feel like being smothered, is related to both physical sensations (like shallow breathing and body paralysis) and psychological factors (such as anxiety and stress).
Understanding the deeper meaning behind our nightmares can offer valuable insights into our emotional, physical, and psychological well-being. They serve as an important reminder that our body and mind are intricately connected.
If you find yourself frequently experiencing these types of nightmares, it is important to explore any unresolved conflicts or stressors in your waking life. By listening to these signals and taking proactive steps to address them, you can work towards more restful sleep and a greater sense of inner peace.
A version of this post also appears on Forbes.com.
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