Table of ContentsView AllTable of ContentsTypesSymptomsCausesCoping
Table of ContentsView All
View All
Table of Contents
Types
Symptoms
Causes
Coping
Have you ever found yourself trying to wake up from a dream, but can’t? Or that you keep dreaming that you’re waking up? This is a common sleep event known as false awakening. This occurs when you think you are awake, but in reality, you are still asleep.
While false awakenings often occur for no reason, there are certain conditions that may cause them, includingsleep disordersthat disrupt REM sleep.
This article looks at the science of false awakenings, including the types, causes, and symptoms of this common dream state.
Paul Mansfield Photography / Getty Images
Sleep scientists divide false awakenings into two types:
Both type 1 and type 2 involvevivid dreamsin which the feelings, images, and events are so intense and life-like that you feel that they are real and remember them the next morning.
What Do Nightmares in Pregnancy Mean?
In simple terms, a false awakening is thinking you are awake while you are dreaming. They are very common, and almost every person will have them at some point in their life. With that said, the symptoms can vary from one person to the next.
The features of a false awakening may include:
What Triggers Sleep Paralysis?While sleep paralysis can occur in normal sleepers, it has been linked to certain conditions likestress, drinking too much alcohol,sleep deprivation, andnarcolepsy.
What Triggers Sleep Paralysis?
While sleep paralysis can occur in normal sleepers, it has been linked to certain conditions likestress, drinking too much alcohol,sleep deprivation, andnarcolepsy.
A Word From VerywellFalse awakenings usually happen during the rapid eye movement (REM) sleep stage, which is closely tied to dreaming. These experiences can be quite vivid and realistic, often involving activities such as waking up and getting ready for the day, or waking up in the middle of the night and going to the bathroom or kitchen. Unlike regular dreams, which can be fantastical, false awakenings are typically realistic and can leave the dreamer feeling anxious and confused.—SMITA PATEL, DO, MEDICAL EXPERT BOARD
A Word From Verywell
False awakenings usually happen during the rapid eye movement (REM) sleep stage, which is closely tied to dreaming. These experiences can be quite vivid and realistic, often involving activities such as waking up and getting ready for the day, or waking up in the middle of the night and going to the bathroom or kitchen. Unlike regular dreams, which can be fantastical, false awakenings are typically realistic and can leave the dreamer feeling anxious and confused.—SMITA PATEL, DO, MEDICAL EXPERT BOARD
False awakenings usually happen during the rapid eye movement (REM) sleep stage, which is closely tied to dreaming. These experiences can be quite vivid and realistic, often involving activities such as waking up and getting ready for the day, or waking up in the middle of the night and going to the bathroom or kitchen. Unlike regular dreams, which can be fantastical, false awakenings are typically realistic and can leave the dreamer feeling anxious and confused.
—SMITA PATEL, DO, MEDICAL EXPERT BOARD
Vivid dreams are more likely to occur duringREM sleep, the stage of deep sleep that involves rapid eye movements. Some experts believe that false awakenings occur when REM sleep is interrupted. This is a form of sleep fragmentation, also known as divided sleep.
It is thought that when REM sleep is disturbed, the person may be partially conscious even if they remain in a dream state.
Causes of sleep fragmentation include:
All of the conditions can affect the quality of sleep and, in turn, cause subtle breaks in REM sleep.
What Is Protoconsciousness?
Best Treatment of Chronic Nightmares
As false awakenings are not linked to any illness, mental or physical, they are not usually something to worry about. Getting a good night’s sleep is probably the best way to prevent false awakenings. That’s because they tend to happen when your sleep is disturbed. Speak with your healthcare provider if you have frequent problems with falling and staying asleep.
However, if you continue to have dreams that are very upsetting, they can lead to anxiety, depression,somniphobia(the fear of going to sleep), andsleep deprivation.
If this occurs, ask your healthcare provider for a referral to a sleep specialist known as asomnologist. The specialist may recommend a treatment known as dream rehearsal therapy in which you create and practice non-scary endings to recurring nightmares. Some studies have shown that the practice is very useful in people withpost-traumatic stress disorder (PTSD).
The high blood pressure drugMinipress (prazosin)is also sometimes used to reduce nightmares in people with PTSD.
How Do I Force Myself to Wake Up From a Dream?There are a number of techniques you can try to help you wake from a dream. Although there is a lack of scientific evidence to support this, some sleep experts recommend the following tactics:Simply tell yourself that you want to wake up.Focus on moving a specific body part, such as a finger or toe.Try blinking rapidly.Focus your attention on one object in the dream.Try to do a complex action, such as running, jumping, or dancing.
How Do I Force Myself to Wake Up From a Dream?
There are a number of techniques you can try to help you wake from a dream. Although there is a lack of scientific evidence to support this, some sleep experts recommend the following tactics:Simply tell yourself that you want to wake up.Focus on moving a specific body part, such as a finger or toe.Try blinking rapidly.Focus your attention on one object in the dream.Try to do a complex action, such as running, jumping, or dancing.
There are a number of techniques you can try to help you wake from a dream. Although there is a lack of scientific evidence to support this, some sleep experts recommend the following tactics:
What Is Dream Deprivation?
Summary
A false awakening is a common dream event in which you think you’ve awakened even though you’re still dreaming. The symptoms can vary from one person to the next. Some dreams may be realistic, mundane, and straightforward, while others may be bizarre, frightening, and repetitive.
Although false awakenings often occur for no reason, some experts believe that they are the result of subtle breaks in REM sleep.
It is important to see a healthcare professional if a sleep disorder is causing chronic fatigue, anxiety, depression, loss of memory or concentration, or changes in your mental state.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sleep Foundation.False awakening.Nielsen T, Zadra A.Idiopathic nightmares and dream disturbances associated with sleep-wake transitions. In:Principles and Practice of Sleep Medicine (5th Edition).Philadelphia: Saunders; 2011.De Macêdo TCF, Ferreira GH, De Almondes KM, Kirov R, Mota-Rolim SA.My dream, my rules: can lucid dreaming treat nightmares?Front Psychol. 2019;10:2618. doi:10.3389/fpsyg.2019.02618Voss U, D’Agostino A, Kolibius L, Klimke A, Scarone S, Hobson JA.Insight and dissociation in lucid dreaming and psychosis.Front Psychol. 2018;9:2164. doi:10.3389/fpsyg.2018.02164Denis D.Relationships between sleep paralysis and sleep quality: current insights.Nat Sci Sleep.2018;10:355–67, doi:10.2147/NSS.S158600Standford Medicine.Sleep paralysis.Buzzi G.False awakenings in light of the dream protoconsciousness theory: a study in lucid dreamers.Int J Dream Res. 2011; 4(2). doi:10.11588/ijodr.2011.2.9085.Sleep Foundation.Interrupted sleep.El-Solh AA.Management of nightmares in patients with posttraumatic stress disorder: current perspectives.Nat Sci Sleep. 2018;10:409–10. doi:10.2147/NSS.S166089No Sleepless Nights.False awakening: Dreaming about waking up.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sleep Foundation.False awakening.Nielsen T, Zadra A.Idiopathic nightmares and dream disturbances associated with sleep-wake transitions. In:Principles and Practice of Sleep Medicine (5th Edition).Philadelphia: Saunders; 2011.De Macêdo TCF, Ferreira GH, De Almondes KM, Kirov R, Mota-Rolim SA.My dream, my rules: can lucid dreaming treat nightmares?Front Psychol. 2019;10:2618. doi:10.3389/fpsyg.2019.02618Voss U, D’Agostino A, Kolibius L, Klimke A, Scarone S, Hobson JA.Insight and dissociation in lucid dreaming and psychosis.Front Psychol. 2018;9:2164. doi:10.3389/fpsyg.2018.02164Denis D.Relationships between sleep paralysis and sleep quality: current insights.Nat Sci Sleep.2018;10:355–67, doi:10.2147/NSS.S158600Standford Medicine.Sleep paralysis.Buzzi G.False awakenings in light of the dream protoconsciousness theory: a study in lucid dreamers.Int J Dream Res. 2011; 4(2). doi:10.11588/ijodr.2011.2.9085.Sleep Foundation.Interrupted sleep.El-Solh AA.Management of nightmares in patients with posttraumatic stress disorder: current perspectives.Nat Sci Sleep. 2018;10:409–10. doi:10.2147/NSS.S166089No Sleepless Nights.False awakening: Dreaming about waking up.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sleep Foundation.False awakening.Nielsen T, Zadra A.Idiopathic nightmares and dream disturbances associated with sleep-wake transitions. In:Principles and Practice of Sleep Medicine (5th Edition).Philadelphia: Saunders; 2011.De Macêdo TCF, Ferreira GH, De Almondes KM, Kirov R, Mota-Rolim SA.My dream, my rules: can lucid dreaming treat nightmares?Front Psychol. 2019;10:2618. doi:10.3389/fpsyg.2019.02618Voss U, D’Agostino A, Kolibius L, Klimke A, Scarone S, Hobson JA.Insight and dissociation in lucid dreaming and psychosis.Front Psychol. 2018;9:2164. doi:10.3389/fpsyg.2018.02164Denis D.Relationships between sleep paralysis and sleep quality: current insights.Nat Sci Sleep.2018;10:355–67, doi:10.2147/NSS.S158600Standford Medicine.Sleep paralysis.Buzzi G.False awakenings in light of the dream protoconsciousness theory: a study in lucid dreamers.Int J Dream Res. 2011; 4(2). doi:10.11588/ijodr.2011.2.9085.Sleep Foundation.Interrupted sleep.El-Solh AA.Management of nightmares in patients with posttraumatic stress disorder: current perspectives.Nat Sci Sleep. 2018;10:409–10. doi:10.2147/NSS.S166089No Sleepless Nights.False awakening: Dreaming about waking up.
Sleep Foundation.False awakening.
Nielsen T, Zadra A.Idiopathic nightmares and dream disturbances associated with sleep-wake transitions. In:Principles and Practice of Sleep Medicine (5th Edition).Philadelphia: Saunders; 2011.
De Macêdo TCF, Ferreira GH, De Almondes KM, Kirov R, Mota-Rolim SA.My dream, my rules: can lucid dreaming treat nightmares?Front Psychol. 2019;10:2618. doi:10.3389/fpsyg.2019.02618
Voss U, D’Agostino A, Kolibius L, Klimke A, Scarone S, Hobson JA.Insight and dissociation in lucid dreaming and psychosis.Front Psychol. 2018;9:2164. doi:10.3389/fpsyg.2018.02164
Denis D.Relationships between sleep paralysis and sleep quality: current insights.Nat Sci Sleep.2018;10:355–67, doi:10.2147/NSS.S158600
Standford Medicine.Sleep paralysis.
Buzzi G.False awakenings in light of the dream protoconsciousness theory: a study in lucid dreamers.Int J Dream Res. 2011; 4(2). doi:10.11588/ijodr.2011.2.9085.
Sleep Foundation.Interrupted sleep.
El-Solh AA.Management of nightmares in patients with posttraumatic stress disorder: current perspectives.Nat Sci Sleep. 2018;10:409–10. doi:10.2147/NSS.S166089
No Sleepless Nights.False awakening: Dreaming about waking up.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
