Are Work-Related Dreams Disrupting Your Sleep? Here’s How to Eliminate Them

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Many people can agree that our everyday lives often seep into our dreams. When work occupies a whopping 99% of our waking hours (and we all know that our thoughts don’t stop when we leave the office), it’s no surprise that our dreams frequently revolve around our jobs. For countless individuals, work-related dreams are an inevitable reality, whether we welcome them or not.

Kelly Morgan, author of The Dreamer’s Guide for Modern Life, shares that our subconscious mind utilizes a staggering 88% of our mental capacity, while our logical, conscious mind only taps into 12%. This subconscious realm largely shapes our dream experiences.

As children, our anxiety dreams primarily focused on school-related stress. For instance, one person might frequently dream of showing up unprepared for an exam, while another might encounter bizarre scenarios, like receiving a pencil from a tentacled creature. Although the connections in these dreams can be perplexing, their impact is undeniable.

As adults, we face familiar anxieties in the workplace, mirroring the concerns we had as students. Whatever dominates our thoughts during the day is likely to manifest in our dreams, leading to a plethora of work-related dream experiences.

Interestingly, some work dreams can provide useful insights, according to Kelly. “Your subconscious is ensuring you’re ready for the challenges at hand,” she explains. “These dreams serve as reminders to be prepared.” So if you find yourself speaking at a conference in your pajamas, consider it a cue to get your affairs in order.

Kelly also notes that if you dream about grappling with a work-related problem, you may find solutions in waking life. For example, take Alex Thompson, who runs a unique café. She recounted to a major publication how a vivid work dream inspired her to include custom scents and a chic design in her establishment. Without that dream, she might not have arrived at the same creative conclusion.

However, many work dreams can also highlight our insecurities and fears. For instance, another individual frequently dreams about losing control in their role as a project manager, even though they haven’t worked in that capacity for years. “In these dreams, my colleagues are rummaging through my desk, and I end up losing my temper,” they shared.

Christopher Barnes, a professor at the University of Washington, suggests that dreaming can help us process emotions and lessen the impact of real-life setbacks. It’s like a form of exposure therapy—where we confront our fears through dreams, potentially desensitizing ourselves to them. But what if such processing doesn’t alleviate the discomfort?

Research published in Scientific Reports indicates a cyclical relationship between daytime anxiety and anxiety-laden dreams. As Bustle’s Sarah Lee notes, “If you’re naturally anxious, the stress in your dreams can amplify your daytime worries.” It’s a relentless loop, and many of us have experienced this unsettling emotional rollercoaster.

I’ve had dreams where I face embarrassing scenarios, only to wake up feeling anxious, wondering if my partner noticed my distress. “Uh oh,” they often say, “Another one of those dreams, right?” These narratives reveal a lot about our mental states, much like work dreams do. During the pandemic, many people reported blurred lines between work and personal life, leading to the feeling of always being “on.”

Despite not needing to be physically present at work (even if your office is your living room), your mind can still be consumed by job-related thoughts. One teacher expressed frustration, saying, “I stress about tests and student behavior all day—do I really need to dream about it too? I wake up already anxious about the day ahead.”

Given the mental toll of these work dreams, many of us seek to eradicate them. Here are several strategies to help you do just that:

Celebrate Your Achievements
Reflect on your work successes and jot them down before bedtime. “Your subconscious will understand that you don’t need to worry,” Kelly explains. “This will help you dream about other topics.”
Journal Your Daytime Stresses
Certified Dream Analyst Laura Fields recommends writing in a journal before bed about the stressors from your day. “Often, we give too much weight to trivial issues,” she advises. “Addressing them can alleviate stress and restore a sense of control.”
Establish a Relaxing Bedtime Routine
Psychologists Michelle Drerup and Aaron Lane recommend creating a “buffer zone” before sleep. About an hour before bed, switch off screens and engage in calming activities like reading or meditating.
Improve Daily Habits
Many of us rush to complete endless tasks. If this sounds like you, take time to evaluate your daily routine. Is there room for exercise, socializing, or relaxation? Aim for balance instead of a never-ending to-do list.
Start Small
When adopting new habits, be realistic. If you’re like me, you might overwhelm yourself with ambitious plans that lead to burnout. Take it slow, and gradually implement changes to potentially eliminate work dreams.

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In summary, while work dreams can be troubling, implementing strategies to manage stress and improve sleep hygiene can help in reducing their frequency and impact. By celebrating your successes, journaling, and creating a calming bedtime routine, you can potentially reclaim your sleep from the clutches of work-related anxiety.

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